Living Well with Spinal Stenosis
Posture and Movement Tips
The Basic Principle
With spinal stenosis, leaning backward tends to make symptoms worse, while leaning forward tends to bring relief.
This is because leaning forward stretches the ligamentum flavum, making it thinner and widening the spinal canal. Leaning backward does the opposite — the spinal canal narrows further, increasing pressure on the nerves.
Understanding this principle will help you adjust your posture and movements throughout the day.
[!info] More detail For a deeper explanation of why posture affects your symptoms and how intermittent claudication works, see Understanding Your Pain.
When Standing
| Tip | What to do |
|---|---|
| Don't stand for long periods | Sit down or walk around regularly |
| Rest one foot on a low step | This reduces the arch in your lower back |
| Lean against a wall | Takes pressure off your lower back |
| Use a cart or cane | Encourages a forward lean |
When Walking
| Tip | What to do |
|---|---|
| Walk with rest breaks | Stop and rest when pain starts — don't push through |
| Use a walking aid | A shopping cart, rollator walker, or cane |
| Use a cane | Supports your body and encourages a forward lean |
| Be careful going downhill | Your back tends to arch more on downhill slopes |
When Sitting
| Tip | What to do |
|---|---|
| Sit deep in the chair | Sitting on the edge causes your back to arch |
| Use the backrest | Reduces strain on your lower back |
| Avoid crossing your legs | This can throw off spinal alignment |
| Avoid sitting too long | Stand up at least once every hour |
When Lifting Objects
[!note] Proper lifting technique ❌ Bending at the waist to lift → Places enormous strain on your lower back
✅ Bend your knees, squat down, and lift with your legs → Much less strain on your lower back
| Avoid | Do this instead |
|---|---|
| Lifting with your back alone | Bend your knees and lift with your legs |
| Carrying heavy items by yourself | Ask someone for help |
| Twisting while holding something | Turn your whole body first, then lift |