Pain is one of the most common symptoms of spinal stenosis. If you suffer from this condition, take a look at the 8 spinal stenosis natural pain relief options below to help relieve your symptoms.

Spinal stenosis happens as a result of compression of the vertebra and pinching of the nerves in your spine. When this happens in your lower back it is called lumbar stenosis, and when it occurs in your neck it is known as cervical stenosis.

Symptoms can vary depending on which area of your spine is affected but there are some symptoms common to both.  Treatment includes traditional methods of management or if symptoms are severe, surgery. There are also natural treatments that can help. Always consult your doctor before any kind of treatment.

Below are 8 spinal stenosis natural pain relief options that you can use alongside the more common methods.

8 Spinal Stenosis Natural Pain Relief Options


Icing helps numb the affected area and achieve pain relief.

  • Use an ice pack or a frozen bag of peas wrapped in a towel.
  • Hold the cold pack to the affected area for 10 minutes and repeat several times across the day.
  • If you have a lack of sensation in the affected area, do not use ice to avoid damaging your skin.



Heat helps to relax your muscles. It also stimulates blood flow which eases the pain as well as promoting and accelerating the healing process.

  • Use a heating pad, FIR heat mat, heat wraps, or hot water bottle to relieve the pain and other symptoms related to lumbar stenosis.
  • Make sure it is a comfortable temperature and not too hot. If using a hot water bottle, be sure to wrap a towel around it before putting it on the affected area.
  • Do not use heat if you have a lack of sensation in the affected area.



  • Use a topical (applied directly to the skin) pain reliever.
  • These creams or gels contain ingredients like salicylate, capsaicin, and menthol which help relieve pain and inflammation.
  • Follow the directions on the leaflet.



Massage therapy helps ease the pain in a sore back and neck. It also helps reduce stress and aid relaxation. There are a number of videos on YouTube showing various massage techniques for neck and back pain.



  • Sitting, standing and walking with your body correctly aligned helps reduce abnormal pressure on your spinal cord and the nerve roots. Correct posture also helps relieve the pain and discomfort associated with spinal stenosis.
  • Check your mattress and make sure it provides good support for your spine while you sleep.



There are a number of herbs that can relieve pain and reduce swelling. Below are 3 natural herbs that have anti-inflammatory properties and may help reduce spinal stenosis symptoms.



  • A well-balanced diet will help keep you at a healthy weight. If you are overweight, try to lose some pounds as it will help relieve the pain by reducing the pressure on your spine.
  • Stay hydrated by drinking plenty of water.
  • Eat plenty of fruits and vegetables.
  • Don’t smoke.
  • Reduce the amount of red meat that you eat.
  • Reduce your fatty food intake.
  • Avoid caffeine and alcohol.



  • Regular exercise (20-30 minutes a day) helps improve muscle strength and reduces the pressure on your spine. It also helps lose weight.
  • Gentle yoga exercise is helpful in relieving spinal stenosis pain as it doesn’t put unnecessary strain on your spine.

Spinal Stenosis can affect your neck or your back. Pain is one of the most common symptoms of both cervical stenosis and lumbar spinal stenosis. As well as traditional methods of management, there are other natural ways to manage your pain and symptoms. You can use the spinal stenosis natural pain relief options listed above to effectively ease the pain but talk to your doctor before starting any natural treatments.