Because "upper cross syndrome" and "forward head position" can contribute greatly to excess wear and tear on the cervical vertebrae massage therapy can have a HUGE positive impact on the symptoms of spinal stenosis providing a great deal of relief. Since this wear and tear also contributes to overgrowth of bone responsible for some cases of stenosis, massage can also play a part in preventing stenosis altogether.
But first, here are the most common causes of spinal stenosis:
- Overgrowth of bone. Wear and tear on your spinal bones can prompt the formation of bone spurs, which can grow into the spinal canal. Paget's disease, a bone disease that usually affects adults, also can cause bone overgrowth in the spine.
- Herniated disks. The soft cushions that act as shock absorbers between your vertebrae tend to dry out with age. Cracks in a disk's exterior may allow some of the soft inner material to escape and press on the spinal cord or nerves.
- Thickened ligaments. The tough cords that help hold the bones of your spine together can become stiff and thick over time. These thicker ligaments can bulge into the spinal canal.
- Tumors. Abnormal growths can form inside the spinal cord, within the membranes that cover the spinal cord or in the space between the spinal cord and vertebrae.
- Spinal injuries. Car accidents and other major trauma can cause dislocations or fractures of one or more vertebrae. Displaced bone from a spinal fracture may damage the contents of the spinal canal. Swelling of adjacent tissue immediately following back surgery also can put pressure on the spinal cord or nerves.
Overgrowth of bone is the one I'd like to focus on because it's the most common reason and also the one that's most in your control to manage or prevent in the first place.
Bone spurs and overgrowth is most often caused by improper head and neck (also back and spinal) alignment causing excess wear and tear on the vertebrae. The condition of the muscles surrounding the neck, spine, hips etc. is crucial in preventing the development of spinal stenosis or reducing and eliminating pain if you already have spinal stenosis.
Your back and neck are designed to work flawlessly provided they maintain their ideal position. But in today's world we spend a lot of time creating imbalances in our bodies by sitting, driving, doing repetitive motions, and not spending nearly enough time correcting those imbalances. 99% of the clients I see have developed a chronic condition called "upper cross syndrome". It's basically a shortening of the pectoralis, psoas, and many of the "front of the shoulder" muscles and over stretching and weakening of the rhomboids, trapezius, and basically many of the upper back/shoulder muscles. Tightness in the hips and lower back are also a big contributor to creating the forward head position. This puts the body in a terribly awkward position and the forward head placement creates a huge strain on the neck and ultimately the whole body. Because of this strain the muscles are both overtaxed and underused and the vertebrae are constantly rubbing together improperly which is one of the baselines for creating spinal stenosis.
Detailed and specific massage of the neck, shoulders, head, and low back/hips including psoas release is one very effective way to combat this imbalance in the body. It can prevent the conditions that create spinal stenosis and also help relieve pain for those who already have spinal stenosis.
Looking for a therapist that can help:
- Make sure they are well trained in all aspects of head and neck massage. The most common I see is that therapist does not spend sufficient time and/or use the proper techniques to release the muscles in the front and sides of the neck and base of the skull. Scalene and SCM release is often overlooked.
- Find a therapist that is familiar with the condition of stenosis and is aware there is potential to create more discomfort by over massage of the tendons in the back of the neck. Your body may have created tension there to hold the head in a "safe" position so care must be taken to do a thorough assessment and for the therapist to familiarize themselves with the details of spinal stenosis.
- Get enough sessions and follow the protocol! If you (the client) do not get enough massage in a short enough time frame to make progress you will not get the most benefit. One or two massages is not going to repair a lifetime of the habits and gradually shifting posture that contributes to spinal stenosis. However it's amazing what 10 or so well-timed sessions can accomplish when combined with a corrective exercise program and chiropractic or osteopathy.
Spinal stenosis is very uncomfortable, progressive, and often preventable. There are so many things that we can't control or prevent so it's great to work on those we can!
Other things that should be part of your strategy to improve or prevent spinal stenosis.
Corrective exercise:
3 Exercises in the Egoscue Method from the Egoscue Clinic of Austin
Other things that should be part of your strategy to improve or prevent spinal stenosis.
Corrective exercise:
3 Exercises in the Egoscue Method from the Egoscue Clinic of Austin
Partial List of Supplements for Spinal Stenosis:
Vitamin C
A lack of vitamin C is specifically involved in the cause and progression of chronic back problems such as sciatica and spinal stenosis. The premise is basic: long-term inadequacy of vitamin C causes weak spinal disks. Mega doses of Vitamin C to bowel tolerance is needed for benefits. 10,000 mg. per day plus.
Without enough vitamin C, the body is unable to make collagen, the protein glue that holds cells together. When the cells of a cartilaginous intervertebral disk are not holding together, the disk will degenerate, rupture, herniate, or “slip.” There is a lot of body weight on the bones of your lower back. When you flex and move, and the disks are weak or worn down, the bones can compress nerves emerging from the sides. If only one or two disks are involved, it may result in the characteristic back and leg pain called sciatica.
Vitamin B12
B12 may help with injury and with spinal stenosis, although the dose probably needs to be much higher than 0.5 mg given orally three times daily in this study:
Waikakul W, Waikakul S. Methylcobalamin as an adjuvant medication in conservative treatment of lumbar spinal stenosis. J Med Assoc Thai.
See also: Petchkrua W et al. Prevalence of vitamin B12 deficiency in spinal cord injury. Arch Phys Med Rehabil. 2003 Nov;84(11):1675-9. And: Vitamin B12 deficiency in spinal cord injury: a retrospective study. [J Spinal Cord Med. 2003] PMID:12828286
A special kind of Calcium
This is a link to the company that makes this calcium. I have put quite a few on this that have had a positive result. Because it's been effective for bone spurs and arthritis I believe it could be helpful for stenosis depending on the cause. It's inexpensive and will "do no harm" and so in my opinion worth trying! EZorb brand of Calcium Aspartate Anhydrous http://www.elixirindustry.com/ClinicalStudy.htm