While spinal stenosis is a progressive condition, there are many things you have in your power to help reduce your pain, stay active and/or slow the progression of the condition.

Here are the ways you can take charge and actively decide what works best for you in terms of taking care of yourself.

8 Tips to Reduce Lumbar Spinal Stenosis Pain

Here are some practical steps you can take to manage your condition more effectively at home.

1. Relieve the Pain When it Flares Up

Pain from lumbar spinal stenosis can fluctuate, with some days worse than others. To manage flare-ups:

Use heat therapy for muscle relaxation – Apply a warm compress or heating pad on your lower back, or take a warm bath, to improve blood flow and loosen tight muscles.
Apply ice therapy for inflammation – If your pain is sharp or worsens with activity, apply an ice pack on your lower back. Simply wrap an ice pack or a bag of frozen vegetables in a towel and place it on your lower back for 15-20 minutes to reduce swelling and numb pain. Here’s how to make your own ice pack at home.
Rest - Take a break while sitting in a comfortable reclining position, such as sitting in a recliner or on an adjustable bed set at an incline. If you don’t have these options, use pillows and a footrest to support yourself in a reclined position that supports your lower back.
Gentle stretching and movement – As tolerated, do some light stretching or simple seated exercises as these will go a long way to prevent stiffness and improve circulation.

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2. Topical Pain Relievers Penetrate Quickly

Did you know, topical pain relief creams and ointments penetrate through your skin to target the painful motion segment in your spine.

These are a good option for many people because they don’t have the same level of risks and adverse side effects of oral medications. Options include:

Capsaicin cream – Derived from chili peppers, capsaicin works by reducing pain signals in the nerves.
Menthol-based creams (such as Biofreeze) – These provide a cooling sensation that can temporarily distract from pain.
Lidocaine patches or gels – Helps numb the affected area and reduce discomfort.
NSAID creams (like Voltaren Gel) – Reduces local inflammation and provides relief from aching muscles and joints.

As with most treatments you may need to try a few options to see what works best for you. Start with a small application in one area to test before applying it to a larger area.

3. Using Walking Aids Like Canes or a Walker

Many people with lumbar spinal stenosis feel much better walking while leaning forward on something, like a shopping cart.

This forward leaning posture opens up the back of the spine, reducing nerve impingement and pain.

The following walking aids can help reduce pressure on the lower back, improve mobility and aid with balance:

Canes – Provides a small amount of support, assists with balance, and reduces strain on the spine while walking.
Walkers – a walker provides the most support and allows you to lean forward and put a lot of your weight on the walker, removing pressure from your lower back.
Hiking poles - Using trekking poles, even on flat surfaces, can improve posture and reduce pressure on the lower back while walking. Some people find these more stylish than a cane, and they provide an added level of support and aid in balance.

4. Fuel Healing by Eating Nutritious, Anti-Inflammatory Foods

Eating only nutrient-rich foods is a powerful way to reduce inflammation and stress on your spine.

A clean diet means focusing only on the foods your body needs, such as vegetables, fruits, eggs and protein. Avoid processed and sugary foods and drinks that contribute to inflammation and weight gain.

This type of healthy diet reduces inflammation, helping to keep your spinal discs and joints hydrated and functioning.

Moreover, this type of eating leads to a healthy weight, and every pound of excess weight tends to put additional strain on your lower back, worsening symptoms of lumbar spinal stenosis.

5. Help your Spine Heal while Sleeping in a Supportive Position

Pain and discomfort from lumbar spinal stenosis can make it difficult to get restful sleep.

Choose the right mattress – A medium-firm mattress provides enough spinal support without being too rigid. If it makes you more comfortable, you can add a mattress topper to add more cushion on top of your mattress.
Adjust your sleeping position – Sleeping on your side with a pillow between your knees can help keep your spine aligned. Sleeping on your back is also a good option – be sure to place a pillow under your knees and under the small of your back.
Use heat therapy before bed – Applying a heating pad or taking a warm shower or bath before bedtime relaxes tight back muscles and eases stiffness that has built up during the day.
Practice good sleep hygiene – Stick to a consistent sleep schedule, avoid screens before bed, and create a comfortable, dark, and cool sleeping environment.

Some people with lumbar spinal stenosis find sleeping in a reclined position helps maintain spinal alignment and reduces nerve compression. You can achieve a reclined position through options such as:

Sleeping in an adjustable bed, with your upper body at an include and your knees supported in a slightly bent position to reduce stress on your lower spine
Sleeping in a regular bed, using a wedge pillow to put your upper body on an incline and a small pillow placed under your knees
Sleeping in a recliner chair

6. Keep your Spine Aligned with a Strong, Supported Posture

Practice good standing posture, which means:

Stand with your weight on the balls of your feet
Keep your feet shoulder-width apart
Don’t lock your knees
Keep your head aligned directly over the neck and not slouched forward.

When sitting in an upright chair, avoid slouching forward as this increases pressure on the disc and joints in your lower spine.

Make sure there is proper lumbar support for the inward curve of the lower back by using an ergonomic chair or placing a small pillow or towel between your lower back and the back of the chair. Keep both your feet flat on the ground.

When picking something up, even a light object, take care not to bend from the waist. Instead, bend from the hips and knees. Keep the back straight. Hold the object to be lifted close to the body.

When rising from a seated position or getting up from the floor, keep your back straight and only bend at your hips. Use your legs to power your motion, not your back.

7. Avoid Activities That Worsen Symptoms

Many everyday activities make lumbar spinal stenosis symptoms worse, spiking an increase in pain and stiffness.

Here is a list of activities to avoid if you have lumbar stenosis:

Prolonged standing or walking – Take frequent breaks from long periods of standing or walking, as these both put pressure on your lower back. Use a walker if needed.
High-impact exercises – Avoid type of exercise that jars or compresses your lower spine, such as running, jumping, and heavy weightlifting. Many people need to reduce or stop golfing, as the mechanics of a golf swing creates shear force across the lower spine.
Bending and twisting motions – Limit or avoid any activity that involves heavy bending or twisting of the lower back, such as vacuuming, shoveling, or certain yoga poses can place undue strain on your lower back. For severe stenosis, water therapy is a gentle exercise option, or working with a physical therapist to learn a customized, controlled exercise program.
Sitting for long periods without support – Use an ergonomic chair or lumbar cushion to maintain proper posture, and take frequent breaks to stand up, stretch and move around.
Bending backward – Arching your back backwards further compresses the spaces for your nerves in the back of your lower spine. For example, spinal stenosis symptoms worsen if you arch your back while reaching into a high cupboard or during your tennis serve.
Using your back to lift – Avoid bending at your waist to lift an object; instead, use your legs to lift.

Sometimes spinal stenosis leads to difficulty raising the front of your foot, known as foot drop, which leads to a shuffling gait and difficulty walking or climbing up stairs. If this is the case, avoid walking where there are any tripping hazards or danger of falling.

8. Set up your Household for Support

It is worthwhile to make changes at home that reduce unnecessary strain on your back and minimize the risk of injury:

Use supportive chairs – Choose chairs with firm support and armrests to help you sit and stand more easily.
Install grab bars – In the bathroom and along staircases to provide additional support and safety.
Install bars to help you in and out of furniture – If it is difficult to get in and out of bed, or on and off a chair or sofa, you can purchase grab bars for these spaces. Holding onto a grab bar provides stability and security and eases the stress on your lower back while transitioning.
Raise the height of frequently used furniture – Adding risers to chairs, sofas, or beds can make sitting and standing less painful. You can even purchase a chair that assists in helping you stand up.
Keep essentials within reach – Avoid bending and reaching for frequently used items by keeping them at waist level.
Use assistive devices – Use a grabber tool to reach items that are on the floor or high up, use a long-handled shoehorn to slip your shoes on.
Remove tripping hazards – remove throw rugs, lamp cords or other cords, and anything that you might cause you to trip and fall. The risk of falling increases if you have any level of impaired balance, leg weakness or foot drop.

Final Thoughts

While lumbar spinal stenosis can be a challenging condition, self-care strategies can make a significant difference in reducing pain and improving your ability to function in daily life.

Learn more about Lumbar Spinal Stenosis Treatment

The goal is to do what you can to keep spinal stenosis symptoms to a manageable level and allow you to stay active and enjoy everyday activities.