Category: Spine | Author: Stefano Sinicropi | Date: December 8, 2025
Your spinal canal is a protective bony tunnel through which key spinal nerves traverse as they make their way down your spine en route to other areas of the body. It’s essential that this tunnel remains structurally sound so that it can provide enough space for these nerves to pass unimpeded, but over time it’s not uncommon for some canal narrowing to take place. That said, there are certainly some things you can do to work to limit this natural canal narrowing or stop its progression if you’re already experiencing some narrowing. Below, we spotlight eight surefire ways to fight back against spinal canal narrowing.
Eight Ways To Prevent Spinal Stenosis
Spinal canal narrowing goes by another common name – spinal stenosis – and it’s a condition that affects millions of Americans. It is more common in older adults who have put decades of stress on their spine, but it can also develop earlier in life as a result of a number of different controllable and uncontrollable factors. We’ll touch on some of those factors as we cover eight ways that you can work to prevent or treat spinal canal narrowing. Here’s what we recommend:
- Focus On Improving Your Posture – Your posture plays a key role in your spinal alignment and the health of your spinal canal. Be more conscious of your spinal positioning throughout the day when you are seated and standing. Simple tweaks to your posture can relieve spinal stenosis-related discomfort.
- Exercise – Regular exercise helps to keep structures that support your spinal canal strong. Improving your spinal stability makes it less likely that a disc will herniate and irritate nerves within the spinal canal.
- Watch Your Weight – Working towards a healthy weight can serve to take some stress off your spine. Being overweight or obese speeds up spinal degeneration and increases your risk of disc issues, both of which can increase your risk of suffering from spinal canal narrowing. If you eat a healthy diet and get plenty of exercise, we’re confident you can maintain or work towards a healthier weight.
- Stop Smoking – Smoking negatively impacts your body’s ability to bring oxygenated, nutrient-rich blood to key spinal structures. Without an ample supply of healthy blood, vertebrae are more likely to fracture and discs are more likely to shift out of place, both of which can expedite spinal stenosis onset.
- Improve Your Nutrient Intake – Making it a point to regularly consume a wide variety of vitamins and minerals can ensure that your spine has the nutrients it needs to stay strong and healthy, again helping to limit the likelihood that your spinal canal begins to narrow. If you can’t get all your essential nutrients through diet alone, talk to your doctor about vitamin supplementation to give your spine the extra boost it needs.
- Treat Small Injuries – Spinal stenosis can develop because a small injury was never treated properly, causing it to worsen. For example, if you didn’t serve to strengthen your spine following an osteoporosis-related fracture, or you continued with normal activities while dealing with a bulging disc, you may find that it’s your spinal canal that ends up dealing with the fallout of these poorly managed conditions. Don’t let a small problem lead to a bigger issue like spinal stenosis. Be proactive in treating spinal issues. Even if you don’t go to the doctor’s office for care, take proactive steps to work towards a pre-injury level of strength and fitness.
- Look For Low Impact Activities – If you’re at high risk for spinal stenosis or you’re looking to stay active while dealing with early stage spinal stenosis, dive into some low or no impact activities. High impact activities like running or jumping-related activities can prove too traumatic for the spine and enhance stenosis symptoms, whereas less impactful activities like walking, cycling or swimming can promote ideal spine health.
- Add In Some Daily Stretching – Finally, daily stretching and flexibility training can do wonders for your spine and the muscles that support your spinal column. Whether you simply do five minutes of stretching twice a day or you attend a semi-weekly yoga class, you’ll find that flexibility training helps ensure simple movements remain comfortable and develop your core muscles, which play a key role in supporting your spine.
Dr. Sinicropi – Expert MN Spine Surgeon
Keep these tips in mind and we’re confident you’ll be on the right path for preventing or treating spinal canal narrowing. For more information, or for help overcoming a specific spinal concern, reach out to Dr. Sinicropi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.
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