Spinal stenosis is a condition where the spinal canal narrows and compresses the nerves traveling through the spine. This compression often leads to pain, numbness, and weakness. Many people wonder if prolonged sitting can make spinal stenosis worse. Here is an in-depth look at the effects of sitting on spinal stenosis.
What is spinal stenosis?
Spinal stenosis refers to the narrowing of the spinal canal, which is the open space in the spine that contains the spinal cord and nerve roots. This narrowing occurs when cartilage, bone spurs, herniated discs, and thickened ligaments compress the nerves. The compression of the nerves can lead to symptoms of spinal stenosis, including:
- Pain in the back or neck
- Numbness or tingling in the arms, hands, legs, feet, or buttocks
- Cramping and weakness in the legs, feet, arms, or hands
- Problems with balance and coordination
There are two main types of spinal stenosis:
- Central spinal stenosis – Narrowing of the spinal canal in the center of the spine. This compresses the spinal cord.
- Foraminal stenosis – Narrowing of the openings on the sides of the spine where nerves branch out. This compresses the nerve roots.
Spinal stenosis often occurs in the neck (cervical stenosis) or lower back (lumbar stenosis). It tends to affect adults over the age of 50.
Can sitting make spinal stenosis worse?
Yes, sitting for prolonged periods can potentially worsen symptoms of spinal stenosis. Here’s why:
- Sitting puts more pressure on the spine. Gravity and poor posture when sitting adds compression to the already narrowed spinal canal.
- Sitting reduces blood flow to the spinal discs and nerves. Less blood flow can lead to oxygen deprivation and irritation of compressed nerves.
- Sitting shortens and contracts muscles in the legs and back. Tight muscles can further squeeze nerves in the spine.
- Sitting still for too long can trigger muscle fatigue and spasms. This also contributes to nerve compression.
In one study, patients with lumbar spinal stenosis who sat for longer durations experienced more leg and back pain compared to those who did not sit for prolonged periods.
Another study found a link between increased sitting time and worsening symptoms of lumbar spinal stenosis. Participants who sat for most of the day had higher rates of back and leg pain.
Research shows that sitting puts more stress on spinal discs compared to standing. So the cramped position of sitting applies more pressure and compression to nerves that are already irritated from stenosis.
How does sitting affect different types of spinal stenosis?
Sitting can aggravate both central stenosis and foraminal stenosis, but in slightly different ways:
Central spinal stenosis
- Sitting rounds the lower back, which squeezes the front of the spinal canal.
- Disc pressure increases by 40% when sitting versus standing.
- The crowded spinal cord gets less blood flow, oxygen, and nutrition.
Foraminal spinal stenosis
- Poor posture during sitting can narrow the foramen (openings between vertebrae).
- Herniated discs protrude more into the foramen when sitting.
- Tight muscles compress nerves as they exit the spine through the foramen.
So both types of stenosis may feel more symptoms when sitting due to increased compression on the spinal cord and compressed nerves.
How does posture affect spinal stenosis when sitting?
Posture plays a major role in how sitting impacts spinal stenosis. Poor posture puts more stress on the spine, while good posture protects the spine:
Poor sitting posture
- Slouching
- Hunching shoulders
- Rounding the lower back
- Looking down
This posture overcrowds the spinal canal, jams nerve roots, and strains muscles and ligaments. It makes stenosis symptoms worse.
Good sitting posture
- Straight back
- Shoulders back
- Neutral pelvis
- Looking forward
This posture keeps the back elongated, opens the spinal canal, and takes pressure off compressed nerves. It prevents worsening of stenosis symptoms.
Tips to sit properly with spinal stenosis
Here are some tips to sit in a spine-friendly way to avoid aggravating spinal stenosis:
- Use a lumbar support cushion or small pillow to maintain the natural curve of the lower spine.
- Sit with hips and knees at 90 degree angles.
- Keep feet flat on the floor.
- Avoid crossing legs.
- Keep shoulders back and down.
- Support the curve of the neck with a pillow or towel roll.
- Avoid hunching over – bring work closer to eye level.
- Get up and stretch or walk periodically when sitting for prolonged periods.
Best chairs and cushions for sitting with spinal stenosis
Using an ergonomic chair or cushion can also help reduce spinal stenosis symptoms when sitting:
Ergonomic office chairs
- Adjustable lumbar support
- Reclining backrest
- Seat slider and tilt functions
- Armrests
- High back with headrest
Lumbar support cushions
- Shaped to support the natural lumbar curve
- Orthopedic or memory foam
- Optional strap to secure around chair
Coccyx cushions
- Relieves pressure on the tailbone
- U-shaped cutout design
- Gel or memory foam
Look for a chair or cushion that maintains spinal alignment and reduces pressure points. Test different products to find the most comfortable option.
Exercises and stretches for spinal stenosis when sitting
Light exercises can help relieve spinal stenosis symptoms caused by sitting. Try these easy movements:
Seated spinal twists
- Twist your upper body side to side to loosen the spine.
- Place hands on opposite knee and twist.
- Repeat 5-10 times per side.
Knee to chest stretches
- Pull one knee up to your chest.
- Wrap hands around knee and hold for 20-30 seconds.
- Repeat on other side.
Upper back rotations
- Interlace fingers behind head.
- Gently twist upper back side to side.
- Repeat 10 times each side.
Neck stretches
- Look straight ahead, tilt head to one side.
- Feel gentle stretch on opposite side of neck.
- Hold 20-30 seconds and repeat on other side.
Always move gently and stop if you feel any sharp pain. Light stretching can relieve tension caused by sitting without over-exerting the spine.
When to see a doctor about sitting with spinal stenosis
While sitting can exacerbate spinal stenosis symptoms, not being able to sit at all may indicate a serious problem. See a doctor if:
- You have difficulty sitting for more than 10-15 minutes
- Sitting causes new numbness or loss of bowel/bladder function
- You experience persistent or worsening symptoms from sitting
- Your symptoms do not improve with rest or posture changes
Seeking prompt medical advice is crucial if sitting becomes overwhelmingly painful or impossible. Call your doctor right away if you experience alarming symptoms like loss of function or new neurological issues.
Conclusion
Sitting for extended periods can potentially worsen spinal stenosis symptoms. When sitting, the narrowed spinal canal gets compressed further and nerves can get irritated from sustained pressure. Maintaining proper posture is key to reducing aggravation from sitting. Supportive ergonomic chairs, lumbar cushions, stretching breaks, and light exercises can also help take pressure off the spine. See a doctor if sitting becomes severely painful or impossible, as that may indicate a need for additional treatment. With some adjustments, most people with spinal stenosis can sit comfortably without exacerbating their symptoms.