Musculoskeletal
Spinal Stenosis
About Spinal Stenosis
Spinal stenosis is a narrowing of the spaces within your spine, which can put pressure on the spinal cord and the nerves that travel through the spine. This condition most commonly occurs in the neck (cervical stenosis) and lower back (lumbar stenosis).
Common Symptoms
- back pain
- neck pain
- sciatica (pain radiating down the leg)
- numbness or tingling in an arm or leg
- weakness in an arm or leg
- cramping in the legs after standing or walking for some time (neurogenic claudication)
- difficulty with balance
- bowel or bladder dysfunction (in severe cases)
Diagnosis
Diagnosis typically begins with a physical examination and a review of medical history. Imaging tests, such as X-rays, MRI (magnetic resonance imaging), or CT (computed tomography) scans, are commonly used to visualize the spinal structures and confirm the presence and extent of narrowing.
Causes
Spinal stenosis is most often caused by age-related wear and tear changes in the spine, such as osteoarthritis. Other potential causes may include herniated discs, thickened ligaments, spinal injuries, or spinal tumors.
Treatment Overview
Management approaches for spinal stenosis often focus on symptom relief and may include physical therapy, pain medications, and steroid injections. In some instances, when conservative measures are not sufficient or symptoms are severe, surgical options may be considered to create more space within the spinal canal. Some individuals also explore complementary approaches such as acupuncture or chiropractic care, though these are not universally supported by scientific evidence.
Prognosis & Outlook
The prognosis for spinal stenosis can vary widely depending on the severity of the condition and the presence of neurological involvement. Many individuals find symptom relief with conservative treatments, while others may require surgical intervention. While symptoms may fluctuate, a significant number of people are able to manage their condition effectively over time.
Types & Variants
Lumbar Stenosis
This is the most common form, occurring in the lower back. It can cause pain or cramping in one or both legs when you stand for long periods or walk (sciatica).
Cervical Stenosis
This form occurs in the neck. Because the spinal cord runs through this area, narrowing can be more dangerous, potentially causing significant weakness, numbness, or even paralysis.
What 1 Contributor Has Shared
One contributor primarily struggled with musculoskeletal pain felt in various body parts including the hips, back, pelvis, shoulders, feet, and wrists. They also reported a wide range of other symptoms such as neck pain, tinnitus, dry eye, anxiety, depression, and skin rashes. Many of these symptoms, particularly the musculoskeletal ones, were later understood by the contributor as neuroplastic pain, rather than being solely caused by structural issues.
Initially, various medical diagnoses were given for their symptoms, including arthritis, degenerative disc disease, spinal stenosis, and herniated discs. However, the contributor eventually self-diagnosed with Tension Myoneural Syndrome (TMS) / Neuroplastic symptoms after structural findings were deemed incidental. They found relief through approaches focused on pain neuroscience education, emotional processing, and nervous system regulation, after many traditional and alternative treatments proved ineffective.
“Approaches that were part of my recovery”
As described by story contributors
Reading books by Dr. Sarno, Dr. Schubiner, Dr. Hanscom, Dr. Clarke, Dr. Stracks, and Dr. Schechter
Pain neuroscience education
Journaling via Nicole Sachs
Pain reprocessing therapy and somatic tracking via Alan Gordon
Addressing belief and doubt
Learning to feel safe with sensations, thoughts, and emotions
Graded exposure teaching the brain the pain is not dangerous
Visualization
Graded motor imagery
Leaning into positive sensations
Regulating the nervous system & Polyvagal theory
Indifference & outcome independence
“Approaches I tried that didn't help me”
As described by story contributors
Supplements
Changing diet to anti inflammatory or keto
Japanese healer
Castor oil
Icing
Heat
Physical Therapy (PT)
Chiropractic care
Osteopathic treatment
Massage
Acupuncture
Sports medicine doctor with rehabilitation classes
Key Realizations & “Aha” Moments
Perspectives shared by story contributors
Structural findings (like arthritis, degenerative disc, etc.) were incidental and not the cause of symptoms.
Self-diagnosis of Tension Myoneural Syndrome (TMS) / Neuroplastic symptoms with reassurance from TMS practitioners.
Most chronic pain is neuroplastic in nature, meaning it doesn’t mean it is being caused by the structures of the body.
The brain and nervous system can cause debilitating symptoms without tissue damage or disease.
Neuroplastic pain refers to pain created and maintained not by physical injury, but by changes and misfirings in the brain’s neural circuits.
The brain can "learn" pain through repeated stress or emotional suppression, creating maladaptive neural pathways.
Mindbody symptoms often result from stress and nervous system dysregulation, suppressed or unprocessed emotions, learned neural pathways, and an overactive fear response.
Support Systems Contributors Mentioned
Types of support described by story contributors
TMS practitioners
Advice from Those Who've Been There
Suggestions shared by story contributors
- “Recognize that most chronic pain is neuroplastic, meaning the pain is real but not necessarily due to structural damage.”
- “Understand that the brain and nervous system can cause symptoms without tissue damage.”
- “Learn about neuroplastic pain, where pain originates from the nervous system and emotional regulation, not physical injury.”
- “Be aware that the brain can "learn" pain, creating false alarms even without physical cause.”
- “Consider that mindbody symptoms can result from stress, nervous system dysregulation, suppressed emotions, learned neural pathways, and an overactive fear response.”
These insights reflect what individual contributors reported about their own experiences. Results vary — what helps one person may not help another. This is not medical advice.
Stories (1)
Real journeys shared by contributors
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