If you have numbness or tingling in your hands or arms, a common cause is spinal stenosis of the neck, also known as cervical spinal stenosis. While this can become a serious problem, there are effective ways to manage symptoms and maximize the space in your spinal canal without needing neck surgery.
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What is Cervical Spinal Stenosis?
Stenosis literally means a narrowing of a space. Cervical spinal stenosis is the narrowing of the spaces around the nerves in your neck.
This can occur as foraminal stenosis (where nerve roots exit) or central spinal stenosis (narrowing around the spinal cord itself).
Symptoms of Cervical Spinal Stenosis
The most common symptoms of cervical spinal stenosis are numbness and tingling in the hands and arms.
While these aren't always serious initially, you should watch for "red flags" such as progressive muscle weakness or ataxia (staggering while walking), which require medical attention.
How Neck Movements Affect Spinal Stenosis
Neck position changes the amount of space available for your nerves:
- Flexion (Looking Down): Opens the spaces on both sides of the neck.
- Extension (Looking Up): Narrows the spaces where nerves exit.
- Side Tipping/Rotation: Narrows the space on the side you move toward and opens it on the opposite side.
The Importance of Posture
Forward head posture can "functionally" narrow the space by creating a kink in the spinal cord. Maintaining a neutral postural alignment—lifting the chest and performing a slight chin tuck—is the long-term key to maximizing spinal space.
Avoiding Neck Compression
Gravity and the weight of your arms compress the neck all day. Using armrests, desk supports, or home traction units can help decompress the nerve roots and provide relief.
Exercises to Relieve Spinal Stenosis
Targeted exercises can help open nerve spaces:
- Side Bending: Tipping the head away from the symptomatic side to open the foramen.
- Arm Elevation: Reaching up to unload the pressure of the arms on the neck.
- Upper Back Extension: Arching the upper back over a chair to reduce the need for neck extension.
- Goalpost Stretch: Stretching the chest to fix rounded shoulders and open the thoracic outlet.
Watch the video at the top of this page to learn how to do these exercises.
Need Cervical Spinal Stenosis Treatment Without Surgery?
If you need treatment for cervical spinal stenosis and you live in the St. Louis area, tap the button below to request an appointment.