Cervical Stenosis:
Anatomy, Risk Factors, and Prevention

Cervical stenosis is a medical condition characterized by the narrowing of the spinal canal in the neck area. The spinal canal houses the spinal cord, which carries signals from the brain to the rest of the body. When the spinal canal narrows, nerves can become compressed, leading to a range of symptoms, including pain, numbness, and weakness. In this article, we will discuss the anatomy, biomechanics, and function of the cervical spine, what happens in cervical stenosis, risk factors for the condition, and things you can do to reduce the risk for cervical stenosis.

The cervical spine is made of seven vertebrae located. The vertebrae are separated by intervertebral discs, which act as shock absorbers and allow for mobility of the spine. The spinal canal, which runs through the center of the vertebrae, houses the spinal cord and spinal nerves.

The cervical spine is responsible for supporting the head and allowing for flexion, extension, lateral flexion, and rotation of the neck. It also protects the spinal cord and facilitates communication between the brain and the rest of the body.

What Happens in Cervical Stenosis?

Cervical stenosis occurs when the spinal canal in the neck region narrows, putting pressure on the spinal cord and nerves. This can be caused by a range of factors, including aging, degenerative changes, and herniated discs.

The symptoms of cervical stenosis can vary depending on the severity of the condition. Common symptoms include neck pain, arm pain, numbness or tingling in the arms or hands, and weakness in the arms or hands. In severe cases, cervical stenosis can lead to difficulty with balance and coordination, and even paralysis.

Risk Factors for Cervical Stenosis

1. Age

As we age, the discs and joints in our spine naturally wear down and degenerate, leading to a loss of space in the spinal canal. This can cause cervical stenosis to develop over time. According to research, the prevalence of cervical stenosis increases significantly after the age of 50. By the age of 70, over 90% of people will have some degree of cervical stenosis.

2. Repetitive Strain

Activities that involve repetitive motion or strain on the neck can also increase the risk of cervical stenosis. This includes occupations that require prolonged periods of sitting or standing, as well as activities that involve overhead lifting or other repetitive neck movements. Over time, this can lead to wear and tear on the spinal discs and joints, leading to cervical stenosis.

3. Trauma

Injuries to the neck, such as whiplash from a car accident, can cause damage to the spinal cord and increase the risk of cervical stenosis. Trauma can also cause inflammation and swelling around the spinal cord, which can further narrow the spinal canal and compress the nerves.

4. Smoking

Smoking has been shown to increase the risk of a range of health problems, including cervical stenosis. Nicotine and other chemicals in cigarettes can cause damage to the blood vessels, leading to a decrease in blood flow and oxygen to the spinal tissues. This can contribute to degeneration and narrowing of the spinal canal.

Prevention Measures to Reduce Risk for Cervical Stenosis

While some cases of cervical stenosis are congenital, others may develop as a result of degenerative changes in the spine due to aging or injury. Fortunately, there are several preventive measures that you can take to reduce your risk of developing cervical stenosis.

Maintain Good Posture

One of the best ways to prevent cervical stenosis is to maintain good posture. Poor posture can put excessive strain on the neck and upper back, leading to degenerative changes in the spine over time. To maintain good posture, keep your shoulders back and down, your chin level, and your ears in line with your shoulders. When sitting, ensure that your chair provides adequate lumbar support, and avoid slouching or leaning forward.

Exercise Regularly

Another key preventative measure for ACL tears is proper landing technique. When jumping and landing, it is important to keep the knees aligned over the toes and avoid twisting or pivoting on the knee joint. Landing softly, with bent knees and a slight forward lean, can also help to reduce the force on the knee joint and minimize the risk of injury.

Avoid Repetitiver Strain

Repetitive strain such as prolonged computer use or heavy lifting can contribute to the development of cervical stenosis over time. To prevent these injuries, take regular breaks when using the computer or performing repetitive tasks, and ensure that you are using proper lifting techniques. Using ergonomic equipment such as a supportive chair and keyboard can also help reduce the risk of these injuries.

Maintain a Healthy Body Weight

Excess weight can put additional strain on the spine, increasing the risk of degenerative changes and cervical stenosis. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce this risk. Aim to eat a diet rich in fruits, vegetables, whole grains, and lean protein, and limit your intake of processed foods, saturated fats, sugars, and alcohol.

Practice Safe Driving

Car accidents are a common cause of cervical stenosis, as they can cause whiplash injuries that lead to degenerative changes in the spine. To reduce your risk of these injuries, always wear a seatbelt when driving, and adjust your headrest to ensure that it is at the proper height and angle. Avoid distracted driving, and follow all traffic laws and safety guidelines to reduce your risk of accidents.

Top Exercises to Prevent Cervical Stenosis

While cervical stenosis can be a serious condition, there are several preventive measures that individuals can take to reduce their risk of developing this condition. By maintaining good posture, exercising regularly, maintaining a healthy weight, avoiding repetitive strain injuries, and practicing safe driving habits, individuals can help keep their spine healthy and reduce their risk of degenerative changes and cervical stenosis. Consult with a medical professional to determine what preventive measures are most appropriate for your individual needs. Here are 5 exercises to reduce your risk for cervical stenosis.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Chin Tuck

Sit or stand with your back straight and shoulders relaxed. Gently retract your chin by tucking it in towards your neck without tilting your head. Hold for a few seconds, then release. Repeat 10-15 times.

Chin tucks also target the deep neck flexor muscles and promote proper alignment of the cervical spine. By reducing forward head posture and improving posture, this exercise helps alleviate stress on the spinal cord and nerves, reducing the risk of cervical stenosis.

2. Shoulder Blade Squeeze

Sit or stand with your back straight. Squeeze your shoulder blades together without shrugging your shoulders or arching your back. Hold for a few seconds, then release. Repeat 10-15 times.

Shoulder blade squeezes help improve posture and strengthen the muscles in the upper back and neck. By promoting proper alignment and reducing tension in the neck and shoulder region, this exercise reduces the risk of excessive pressure on the spinal cord and nerves, preventing cervical stenosis.

3. Neck Side Bends

Sit or stand with your back straight and shoulders relaxed. Gently tilt your head towards one shoulder, bringing your ear closer to your shoulder without lifting your shoulder. Hold the stretch for 15-20 seconds, then repeat on the other side. Perform 2-3 stretches on each side.

Neck side bends stretch the muscles on the sides of the neck, promoting flexibility and reducing muscle tightness. This exercise helps maintain proper neck alignment and prevents the development of excessive pressure on the spinal cord and nerves.

4. Shoulder Rolls

Sit or stand with your back straight and shoulders relaxed. Roll your shoulders forward in a circular motion, then reverse the direction. Perform 10-12 repetitions in each direction.

Shoulder rolls help relieve tension in the neck and upper back. By promoting mobility in the shoulder girdle and improving overall posture, this exercise reduces the risk of compensatory movements and excessive pressure on the spinal cord, thus preventing cervical stenosis.