Top 7 ABSOLUTE WORST Activities You Can Do For Lumbar Spinal Stenosis
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- เผยแพร่เมื่อ 10 มิ.ย. 2024
- Lumbar spinal stenosis is confusing to treat for most healthcare professionals. Doctors will offer medications and surgery, but most people want to figure out natural ways to help their stenosis.
The exercises and stretches recommended by healthcare professionals are often movements that make the spinal stenosis worse!
That’s because they don’t understand what adds and removes pressures from the spine. Twisting and back bending motions are some of the most pressurizing movements anyone can do to the spine…and exercises and stretches that involve stretching and twisting are usually the main thing people are told to do.
Twisting and back bending are what is often recommended on the internet too!
In this video, Dr. David explains why these 7 activities are the worst you can do for lumbar spinal stenosis.
Watch to the end where he points you toward what you should be focusing on to help lumbar spinal stenosis.
Below is more help we have for you 👇
We offer an online comprehensive exercise program for back problems right here!
It’s called the 28 Day Back Health & Wellness Boost Program.
It's a 100% online and on-demand program for improving back health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.c...
Here are more videos we have to help you with lumbar spinal stenosis:
🌟 “Lumbar Spinal Stenosis Help”
/ playlist
list=PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
00:00 Top 7 ABSOLUTE WORST Activities You Can Do For Lumbar Spinal Stenosis
01:02 Number 1 - Back Extension Exercises
02:37 Number 2 - Twisting Exercises
04:40 Number 3 - Spinal Adjustments And Manipulations
08:25 Number 4 - Hamstring sStretches
10:40 Number 5 - Back Extension Stretches
12:40 Number 6 - Pain Medications And Injections
14:03 Number 7 - Decompression Surgery
17:04 How To Treat The Root Problem Of Lumbar Spinal Stenosis
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
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I started suffering from the effects of Spinal Stenosis in my 50s. It progressed to the point where I could not stand or walk for more than ten minutes at a time. I tried everything possible including injections, exercises, physical therapy and drugs. Nothing worked. I responded to a TV AD offering minimally invasive laser back surgery. They diagnosed me over the phone and told me my insurance wouldn't cover the cost and I must send them $10,000 even though I have Medicare and the best supplemental insurance money can buy. I researched dozens of orthopedic surgeons and found the best one in my State. It took me 6 months to get an appointment. Two years ago, he performed a laminectomy and spinal fusion. The recovery was rough, but I got through it. This surgery changed my life. I am currently 76 years old and can do everything I could in my fifties. My advice is to not jump at anything quickly. Get an MRI. Find the best doctors. If you decide to have surgery, select a surgeon with years of experience and a track record you can verify. No one can fix advanced spinal stenosis with a 1/2 cut in your back or a laser. Back problems are a huge cash cow for doctors, surgeons and hospitals. Every case is different. Surgery should be your last resort.
I started having symptoms in my 30's that progressively worse. I had the same surgery you did 2 years ago . I am 54 now. It helped! I have more areas still that are bothering me.
I had a multilevel laminectomy to open up the spaces because I was losing the ability to walk.
I’m just 50 and going through the same thing.
Had many injections and they are now saying surgery is next. Stenosis in L5/S1 after disc rupture 14 years ago but being able to deal with pain up till now and vertebrae were still in correct position so surgery wouldn’t have helped initially before the stenosis.
Now have more pain from L4/L5 and protruding disc and some stenosis.
So my worry is if I get the surgery for l5s1 fine as we know it’s bad and causing numbness in leg and foot but not sure what they can really do for L4/L5 which is causing all the new much more extreme pain and I don’t want fusion if I can’t avoid it but don’t want to have surgery one one and not the other as if I need it I’d would rather have it done in one surgery.
I worry about getting a good surgeon but also one o can afford. I have private insurance but they still cost a lot out of packet and I have two autistic kids and a hubby that’s working 13 hr days to try and keep us afloat after covid affected 60k of his income and I’m actually trying to get back to work to help out or we’ll loose the house.
Surgery I’m worried I will not have anyone to look after me as no extended family to look after me or the kids.
It’s just very scary.
Thx for sharing. Ive tried all but didnt want to be fused. So glad it worked for u. I keep falling bc my back wont hold me up without pain meds & drs have cut us back. Just shattered my shoulder, sternum & head. Time for surgery.
Water aerobics at the Y has saved my back...35 yrs..your body needs water
I have severe stenosis at L4/5. Headed for surgery when a PT said he thought my sciatica was actually being caused by a slightly bulging disc at L4 and not the stenosis. He used the exercises developed by McKenzie which included extension several times a day. Completely healed my sciatica and allowed me to walk again without pain. So although I do have stenosis because I also had a bulging disc the extensions were the proper treatment. I was grateful for a PT that took the time to really evaluate me. He saved me from a fusion and likely the rest of my life with back pain.
Did you have pain during McKenzie excercises
Good PT! Aussies are great therapists and I usually used McKenzie for most of my LBP patients. You may have spinal stenosis, but you also have collateral damage that exists outside of the physician's assessment of x-rays. Glad you felt better my friend.
Me 2: L3-S1
I’m ten minutes in and I still don’t know what to do. Maybe I’ll cancel my chiropractor treatment.
I have stenosis and had a flair up. My physio thought I had a bullying disk and tried back extensions. Made my pain a lot worse so I have sympathy for the video advice
What a honest man you are.
My thoughts exactly
I am 74 and suffering from Lumbar Spinal Stenosis injury this March 2023.
I recently consulted with a choropractor about spinal decompression but no effective.
I am at a point where I cannot even sit or stand for more than few minutes.
My lower back legs and feet go totally pain, numbness, tingling or achiness, after standing for just few minutes.
I searched TH-cam for some advice on sciatica and nothing helped as much as your video's, so I've really grateful.
Now I am feeling a bit better due to cure strengthen exercises.
Thanks so much for your kind advice.
This information is a Godsend. It is helping me! I went through a course of therapy that made me worse, now I know why. I was doing the wrong things. I made the decision to discontinue, the therapist even agreed with me that I wasn’t benefiting from her treatment, but did not offer a different approach. So happy I found you!
Dr. David M. (not sure of spelling). Just want you to know you are the first person to help me in my search for help with spinal stenosis. Never realized that particular back issue is basically not known How to treat by so called medical experts. Sometimes it's treated like regular back pain. I've been given back extention exercises, injections that last 3-4 DAYS, etc. Then turn around and make myself worse with other exercises.
Began to think I'm a hopeless case. Found your videos 3-4 days ago. Feel so much better already....Can't believe it. I so gun ho, I exercise lots during day....and really work on standing and walking correctly. Thank you So much. Please keep videos coming!
Hi Janice 🧡
Thank you so much for sharing your experience us. It truly means a lot to hear how our videos have made a positive impact on your journey with spinal stenosis. We understand how frustrating it can be when medical advice doesn't quite hit the mark, and grateful for the opportunity to provide information and exercises that have helped you feel better.
We'll definitely keep the videos coming, with the hope that they continue to support you and others on their paths to improved health and well-being. Below will be an additional link for Spinal Stenosis Help that we hope you find beneficial!
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
Please let us know how you are doing as you progress and we hope this helps! 🧡 🙌 🌟
I tried everything and eventually had to get a laminectomy. It has been about 7 years and I'm experiencing some discomfort again. Nothing like what I had before. I was in horrible pain and losing the use of my legs. That being said, I think some very good advice was offered in this video.
I had spinal stenosis that was a combination of degenerative arthritis, congenital narrowing of the spinal canal, and scoliosis. I did not have any pain; I had total numbness that was sometimes from the waist down! I could walk, but couldn't feel myself walking. I live in a very rural area and the PT I had to go through before surgery was all of the bad exercises you discussed, which made my back worse. I had a laminectomy and spinal fusion of L4-5, and was completely relieved after surgery! Thank you so much for this video. I will be careful not to do any of the exercises that make it worse!
An excellent, excellent video! Very well done. I have arthritis up and down my spinal column and your points are really great. Thank you.
This was the best information I've heard on what to avoid and what is needed. Thank you so much!
Great video and pertinent advice. My PT experiences have been too aggressive and pain inducing for a 77 year old man with severe degenerative dis disease of the lumbar spine. As I enter my next PT sessions I will be armed with the information you have provided. Thank you!
Most informative lecture that I’ve ever watched.
I’m so glad I just came across this video! Far out makes so much sense!!
Physical therapy had me doing those back extensions and cobra stretches for 6 months with no help. I knew in my mind this was not what I needed. My back has been misdiagnosed, telling me there's really nothing wrong, just age related disk degeneration. I'm so glad I found this video and hopefully I can get the help I need, because my problem is getting worse to where I can't walk for more than an hour. I have also had 3 epidurals that didn't relieve any of the pain.
You can thank your insurance companies for that. They insist physical therapy be done before anything else.
these drs dont care who they send us to-if we get hurt worse they get paid. this dr. was a real eyeopener to me. ive had 9 back ops 2 fusions and more. and was in the office yesterday. this hits home. hope u feel better soon and trust ur intuition.
I have the same story as you, going forward I had spinal fusion in Jan, it completely worked and although I still have to be careful I can stand to cook, walk around the grocery store without using the motorized carts. Message me if you want to know more.
Most physical therapists don't even know core musculature. When I was a PT, I didn't know either, but when I found out my patients did far better. You were doing extension heavy exercises and this leads to an imbalance. Sit ups and crunches are NOT core!
@@michaelmadsen-yq5kw how aboutserratus training Sir? much respect
This is an excellent video. When teaching something it is important to show what not to do as well as what to do.
Hey, Debby, glad you enjoyed our video! We do our best to educate as well as give the best recommendations possible! Thank you for your kind words.
Very helpful. Thank you so much.
Enjoyed your approach to healing. Seems your main focus is how the body actually works. Thanks .
You're welcome! 😊
You just put all the pieces together! I have diagnosed herniated discs and spinal stenosis. My hip pain and even knee pain has overshadowed the back pain for years. Now, it all makes sense and I have been saying its all stemming from my back, but nobody listens. You have given me the information to finally be heard! I wish I was closer to Texas to visit you in person, but I'm greatful for your online programs. You have been such a help, I could hug you! ❤
Hey Kay! We are so glad that we were able to help you with this puzzle! It is never easy finding the right answer. We are so glad that we were able to help you and hope that you enjoy our program! We really appreciate your kind words and support!
Thank you for this well explained video about Lumbar Spinal Stenosis. I’m 85 and have had the symptoms for many years. It’s debilitating to the point I have seen a Spinal Specialist for Radio Frequency Ablation about 5 times over the years for short term results. Then thought to see a Chiropractor, who spends 15 mins (sometimes less) to make “adjustments”. All to no avail. Needless to say I have no confidence in either specialist. Your video, simply tells me there is not much that can be done, except for the simple suggestions you have made. Thank you. I have stopped the Chiro visits (since Oct 5) and am learning to live with a degenerative Lower Back pain, whilst I can stay play a full game of golf (walking). I have subscribed to your channel for more updates on this subject. Thank you again.
Thank you, Sir, very helpful!
Thank you so much. I searched TH-cam for some advice on Sciatica and nothing helped as much as your video's so I'm really grateful. Thanks again
Hey Ruth, you are so welcome! We are glad that our sciatica content has helped you!
@@epmanualphysicaltherapy Since last Sunday my left leg was spasming, torturing me and I was unable to do more than a few steps. I've been doing exercises through it all, so impatient to recover but since doing some of yours I'm walking again, a little discomfort now, but nothing by comparison. It was such a shock not to be able to walk, never happened to me before. I'm 71.
Good presentation. makes much sense.
I have just been diagnosed with disc herniation and stenosis. This video is very informative.
Doctor I'm suffering from lumbar spinal stenosis from last 15 years. Now I am feeling better little bit due to cure strengthen exercises. Thanks SooO much for your kind advice
Excellent advice, thank you.
Loved this video. Very informative. Thank you for sharing!
Your explanations are great! Thanks very much! I’m trying exercises and conscious and improving…
What excellent advice!!!! As a person very experienced in back issues, I wish all practitioners I have dealt with knew what you are sharing with us. I have been injured following the poor advice you are discussing and by a chiropractor that insisted on twisting adjustments. Thank you for sane and sensible advice!!!
Me too. I had one have me do side bends with weights in my hand. Of course it didn't hurt at the time, but hours later, I was injured due to nerve aggravation and further caused my bulges to get worse. I was out of work for 3 months due to that one PT visit. I could hardly breathe hard let alone cough and walking was excruciating. I am still having problems 2 years later!! Side bends with weights for someone who has lumbar scoliosis, stenosis, and a spinal vertebral deformity that causes the vertebra to wedge against the S1 (triangle shaped vertebra) is a no go. They were basically further wedging my vertebra together and further causing the bulge to poke out of the disc!!
Excellent video!
20 years ago I visited my Dr about extreme lower back pain....she sent me to a chiropractor. The night following the first appointment, I woke up with excruciating pain.
Long story short, I was left with permanent foot drop. I now need to wear specialist made shoe inserts and a leg brace. (I've said shoes but, in fact, can only wear a lace-up boot, which also helps to support my ankle and means the footwear actually stays put)
My GP has me on 30mg Amitriptyline every night (I take it at night because it causes tiredness) that keeps my pain relieved. The Dr's at my hospital told me there's nothing they could do and I need to go home and get on with it.
The information in this video is the best I've ever found.
Thanks! Your videos on spinal stenosis and herniated discs have helped me so much I told my husband I wanted to move to El Paso so I can come to your clinic.
Hey Sandra, It is our pleasure!🧡 We are grateful for your support! We are so sorry to hear that have dealt with spinal stenosis and herniated discs.🥺 It is a painful experience but we are thrilled to hear that you've felt the benefits of the information that we have provided.😄In case you are interested you can book a Virtual Consultation so that you can discuss your situation with Dr. David. For more information you can view this link:www.epmanualphysicaltherapy.com/virtual-visit/
We hope you can continue to feel relief. We would love to hear how you are doing as you progress. Please take care!🙌
Excellent info
Excellent information! I learned a lot!
Great to hear Becky!!!
Outstanding video thank you
Enjoyed your presentation
Very well done indeed
I have a mild case of spinal stenosis and am finding the Cox decompression table 5 mins every two weeks has helped !
QUESTION…. Any opinions you may have on the Cox decompression at all???
I’d be interested to hear
Thx again I’ll be watching your channel now
Thank for this very informative, helpful video. Very timely for me.
You are so welcome Genki!
Thank you for your video. Very informative
You're welcome Karen ☺️
Thank you!
The strengthening muscles around the lumbar has been my cycle for years, temp relief and horrible rebound
Thank you! I'm going to be starting physical therapy real soon. I'm trying to find out things I need to know. You have given me a lot to think about.
I am a PT. I enjoy watching your videos. You offer solid information. The back is such a complex structure. The patients with a disc problem combined with stenosis are the ones I feel end up with surgery. Anyways keep up the good work!
Great Clint!!! We love to get support form our Fellow PTS!!!! '
As a chiropractor, I agree. Discal issues plus Stenosis is very complex
would u work w/ someone whos had 2 fusions + w/o seeing a symptomatic back MRI ? asking 4 a friend.
Thank you sir
Thank you! 🙏
great video! would you happened to have a similar video for what exercises to avoid for cervical spinal stenosis?
What about cervical laminectomy and fusion
Great video, very informative.
I want to add my experience. I have lumbar stenosis in several vertebrae with worse being L5 which has been deemed severe.
Decompression from a chiropractor that uses the actual decompression machine that slowly separates and increases the space between the vertebrae worked for me. A step above the one that is referred to as traction.
It's really the only thing that relieves my pain and numbness in groin, left hip, leg and foot. It works!
It's amazing that most insurances won't cover this, but they'll cover all the other treatments that simply mask the pain.
That's the type of World that still exists. A World that is over one hundred years behind where it should and could be because of the system and the few that keep the many under their control.
For my bad sciatica, cobra stretches and using an inversion table are the only things that would bring relief 95% of the time. I had a physical medicine dr tell me once that pain is not a reason for surgery. He can go to hell. He has never felt the excruciating pain caused by bad sciatica. Worst pain i have ever felt. I had a discectomy on my left side L5S1 disk and a left side hemi laminectomy on 3 vertebrae. 11 years later and I am still pain free in my left leg.
It’s all about money and control.
You might look into getting an inversion chair. That was you can do the decompression yourself
Thank you for this!
Hey KL, you are very welcome! Thank you for tuning in.🧡
Thank you! All this is TRUE and is fair warning to all that potentially have lumbar srenosis.
Hey Kate, You are so welcome!
It's amazing how experienced you are on the subject 💯... I've been to 3 different pain management. I've had 7 injections, I live in severe syatica nerve pain EVERY DAY, for a year and a half now.... I've just about lost everything, I can barely shower, or walk or drive. Riding in a vehicle more than 10 minutes is a very serious problem. I'm so thankful to hear you say the things you do. BECAUSE YOU ARE SPOT ON. You speak of everything I deal with every day. And not one specialist I've seen, has no where near any of the knowledge you do. I've been forced more pills upon pills, I stopped taking them months ago because I've never been a big pill taker. I've only been doing your exercises for a couple days, but I believe I will be so much better off following your suggestions and guidance. Thank you for sharing this with us 🙏🏾💯
Thank U for this information 😊❤❤❤👍🏼👍🏼👍🏼
Thank you Dr. David. Would you suggest or deter rocking side to side on your back hugging your knees? I find it a bit painful but at the same time relieving, however I don't want to do it if it's not going to help in the long run.
I have severe spinal stenosis and degenerative disc disease. I cannot take anti inflammatory medication. I found an exercise that helped immensely. The rowing machine. I had a lot of pain before. Now I have no pain
I made the mistake of going to a chiropractor. He did something that made things immensely worse. I never went back.
What did you do that helped you? What kind of rowing machine
I've had no luck at all with anti inflammatory medications, tried them all. I will be giving this a shot
That's interesting because while I rowed women's crew for three years during college I often wonder if that hard two hours twice a day worrkout on the water was the start of my back problems. I'll never know, but I do really miss rowing. The BEST sport in the world! I was never more fit than during those years.
thank you Doctor.
THANK YOU.
much respect
Hey Tree Huggah, It is our pleasure!🧡 In case you are interested we do have additional information and exercises you can view in a playlist we have compiled for Lumbar Spinal Stenosis. You can check it out here: “Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
Please take care!🙌
Fantastic video! It clarified what to avoid. Now, how do I identify the right steps?
This is incredible. All these exercises are what they had me doing in pt. Mri showed moderate to severe stenosis at several points with severe foraminal narrowing and spondylolisthesis at l4/5 from a pars fracture. Plus 4 herniated discs in cervical and 3 in lumbar. These exercises never seemed right or offered long term relief. You helped me realize i am not the crazy one. Thank you for this video!
I now have severe scoliosis with chronic hip pain. Walking for a length of time can be challenging for me. I have been consulted by orthopedic’s and chiropractic care and advised exercises. I will try yours. Thank you for this video.
Very helpful video
Hi Wmleatherwood, we are so glad we could help. We have a lumbar spinal stenosis help playlist you might also find beneficial. You can check it out here:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
You've inspired my trust...thank you.
Happy to hear that J rose!!!!
Thank u so much ,the back stretch u showed I questioned that one too .I’m trying my best to maintiain my spinal area
You're welcome @prettyp3641!!!
Dr . You are so correct
Hey Jacqueline! Thank you! Hope our content helps!
Nice to know. Sound advice. Many thanks.
You're very welcome 😊
You are mad to lift weights .Get x rays
Thank you so much for this informative video. I am a road cycling and was wondering if that could be causing my spinal stenosis issues?
Hey @user-th7rm1dq7e, cycling actually puts you in a great position to relieve stress on your spinal cord. However, if cycling makes symptoms worse then something is wrong and cycling may be causing harm. This might be a sign to stop cycling. Hope this helps!
thanks for the advice. Up in Grove, Oklahoma!
I will give this a try for sure! I was diagnosed with Spinalstinosis at the age of 7, and had to have surgery. And was told i had to have surgery again at the age of 10. But I've lived my life with the pain, now being 30 years old. The surgery didnt help me, it actually made it worse. I cant sit on the floor or lay on my stomach at all or my spine becomes stiff and stuck in that position. I also can't lay flat on my back so I have always had to pile up pillows and blankets on my bed to sleep slightly sitting up. I've taken medication since i was a child and have also had injections, they dont last. And ive done physical therapy but they gave up and told me i can fix it if I just work out my back muscles 🤦🏼♀️ and the worse part of that was a couple months after my last physical therapy session, i ended up having to use a wheelchair.. because now i cant walk for even a full minute without my back, hips and legs being in excruciating pain. Ive tried everything to help the pain and im on the verge of just giving up and accepting my life in a wheelchair forever.. if this doesn't work idk what else to do.. 😮💨
Thank you
Hi Romana! 👋 It's our pleasure to be able to assist you! In case you are interested we do have additional information and exercises in a playlist we have compiled for lumbar spinal stenosis. You can check it out here:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
🧡
My Chiropractor is gentle and helps my stenosis immensely.
Mines great too
What you say makes such sense!
Hey Wendy, glad this makes sense to you!
Your video was wonderful! The information was valuable and you are very well versed. You also spoke in terms that I could understand and I appreciate that. Thank you so much for all of your hard work and making these videos. Also, can you please straighten the three frames on the wall behind you? 😁. I couldn't stop staring at them!! 😆
Thank you! I started with PT when the symptoms became bad and i was doing some of these exercises. I did not progress much and my symptoms got worse but they discharged me because that was all they had for me. I also have hip arthritis. I have had 4 epidurals which helped for a short time. Now i have pain with walking and using 2 canes or rollator. I also have anterolisthesis of L4 L5. I just want my life back.
Sorry to hear this Sunflower Marcia :-(
It sounds like your situation is severe. Did you see a specialist PT? It could be that you need to get to a specialist that helps people avoid surgery, medications and injections. After that, then it might be right to talk with a doctor about the next best steps for you to take.
In the meantime, here are some of our TH-cam videos that might help you:
“Hip Arthritis Help”
th-cam.com/play/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt.html
Treatment for an anterolisthesis is similar to treatment for an spondylolisthesis:
"How To Fix Lower Back Pain From A Spondylolisthesis Problem"
th-cam.com/video/TS-Ug0o5KKI/w-d-xo.html
If you're looking for a more comprehensive exercise program focused on treating the root problem for an anterolisthesis, then you've got to learn more about our 28 Day Back Health & Wellness Boost Program.
It's a 100% online and on-demand program for improving back health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/back-health
@@epmanualphysicaltherapy ok
You need a laminectomy
You have company ……… me!
I had hip replacement 5 weeks ago. The pain from my spinal stenosis in L3 and L4 went away the day of the surgery. I had been in pain for 6 months and had had PT for it.
Hello doc thank you for your amazing helpful videos....
I'm 40 yrs and Actually it's been around 6 months that I have seatica nerves pain shooting from my lower back down to my left leg down to limp... Just did MRI the pain recently it's been little moderate low , but I'm concerned if this will last whole life ... Please if I can send you my MRI will u give me an advice how to treat,bc I'm afraid to take back shot steroids...
Thank you
Hello Doctor! Your video makes so much sense. My low back seems to hurt more when I go into extension. It feels so much better when I put it in flexion .which is opposite of what the main consensus is when treating degenerative disks. I did the chiropractor for a year. What I have noticed is between PT and chiropractors it’s one big assembly line sending you right into surgery.But the cobra is the biggest enforced exercise and it hurts and takes a few times for my low back to warm up to it. To relieve it I have to go in flexion. Again, not recommended by PTs. I also had one epidural but terrified of anything injected because of risks. I feel like I’m the past two years I went backwards. I noticed my back wants to throw itself out more when I perform stuf that puts it into extension and twists.
Hey Julia, so sorry that you feel like you have been getting worse for 2 years! :-( You are absolutely right and it is very important to listen to your symptoms. If it reproduces your pain, you probably should not be doing it in most cases. Hopefully the recommendations we have given were enough to help you get through this! We have a whole playlist of videos for low back pain if you are interested in learning more:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
We also have a program specifically designed for people that have back pain if you would be interested in enrolling in that course! Here is the link:
If you're looking for a more comprehensive exercise program for back problems, then you've got to learn more about our 28 Day Back Health & Wellness Boost Program. It's a 100% online and on-demand program for improving back health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
“28 Day Back Health & Wellness Boost Program”
www.epmanualphysicaltherapy.com/back-health
This is straight to the point
I’m 77 had back pain for years. Love your explanations on spinal stenosis. I was diagnosed last November. No pain for years. What do I do for core exercises! I’ve had 3 classic, up and down, c sections at 22, 25,and 31. I have no abdominal muscles. I am overweight but think my abdominals are long gone so how can I develop core muscles.?
I would recommend starting with a physical therapist to teach you an exercise program you can do at home. Your doctor can refer you, or in many states you can see a physical therapist without a doctor’s prescription. Good luck!
I listened. I've got spinal stenosis. I went to a great neurologist. I used to work on the Rehabilitation floor @ hospital. P.T. gave me "wrong" exercises. The twisting exercise called "Windshield Wiper" exercise is twisting. Routinely checked having a ENG test is good. Walking, diet(healthy food), easy walking in water NO twisting swimming. Thank you for this video. Only thing with my health I do take something for my pain. For yrs I have. My L5 and 1s is shot. I've got fibromyalgia and neurothopy 😢.
If I even lay on my stomach face down for more than a couple minutes I can’t move without severe pain. It’s as if my back goes out completely from it. As a kid I slept on my stomach any time I wanted to now it absolutely kills my back. I sleep with my shoulders raised or a little on my side. I’d be at the hospital if I tried those back extensions...
I’m shocked! Can’t believe the exercise my doctor had me doing
Awesome information! I have suffered for years. I do wonder if an inversion table would also help. Thanks
Hi Brenda👋 It's our pleasure to be able to help out! Thank you for the kind words. It means so much to us! It's disheartening to hear that you have been suffering from lumbar spinal stenosis pain. It can be excruciating to deal with and we hope you find relief soon.
An inversion table could offer relief from a painful lower back. It would stretch out the muscles around the spine and the pull of gravity can take the pressure off the spine. We have a video about inversion tables that might be helpful for you to learn about. You can check it out here: th-cam.com/video/j61ImGQdFTM/w-d-xo.html
We hope you start feeling better soon. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
Hello. Thank you for your advice on what not to do fo relieve pain on spinal stenosis. I had spinal fusion 27 years ago with mixed results, scoliosis and now I have been told that I am suffering from stenosis, by the way I walk bent forward and can't stand straight. I have exercise on and off for 20 years, mainly stretching. I realise that some of these exercises are on your list of what not to do. The Skeletal Muscular dept of my local hospital have suggested two days ago a few movements and suggested that I go some in the gym. I am very excited about that, as I can see a way out of surgery. But I would be very grateful if you could suggest a list of right movements, right exercises that I could do at home and at the gym. Many many thanks.
My problem is bilateral foraminal stenoses at L4 - L5, L5 - S1. Incredibly painful!!!
Physical therapist had me doing the back bending exercises and extensions. Chiropactic had me on table for back message and tens machine. What about nutrition for the bone, nerve and muscle health? Doesn't the body and it's systems (Lymph, blood etc). need proper nutrition in order to heal? Can you tell us what the 'root problem' is that causes the stenosis in the first place and the nutrition to heal it? After all, our body manufactures tissues based on what it eats. What deficiencies can cause bone spurs and misapplied calcium in the spine and other joints and organs such as the heart and arteries? Thank you!
Please can you tell me / us. Is static hanging helpful
I've learned a lot I'm doing wrong. Thank you for sharing this with me ❤️
I was under a spinal surgeon after referral due to MRI results & crippling pain for too long. I could hardy walk and was effectively disabled. 'Cobra' stretches (only to the point of first discomfort and making sure the affected area stayed relaxed) within weeks got me walking again after repeating the exercises a few times each day and being able to stretch further. That combined with long normal walks when I could walk again fixed me right up. After years I now have no lower back pain and had no surgery. But those are still my go-to stretches (and also piriformis stretches after running)
I have stenosis in L5-S1 I have been doing back exercises for years because of bulging discs. But now I walk with crutches and a splint on left leg for dropped foot. I am seeing my spine consultant on Wednesday.
Glad i stop by! Visiting chiro next wk for the first time. So glad i found these useful advise. Do u practice in Melbourne?.
Hey Lily! We're glad you found this advice too! We sincerely hope you get 100% better, or as close as you can to it!!!
We practice in El Paso, Texas, USA.
Thank you so much! I’m 76 and I think I’ve been plagued by most of these symptoms for a long, long time.
Soooo… When did you say you were moving to the Detroit area ? 😂
The physical therapist I have used in the past have done more for me than any other person I was talking to my orthopedic surgeon that surgically repaired my broken ankle and broken arm. I told him something that a physical therapist told me he was very honest and said “ The physical therapist know a lot more about so many things to help you then we do. My orthopedic surgeon is fantastic after my ankle surgery he had me go the physical therapist and I am walking quite well. My ankle was a Trimalleolar comminuted fracture. Really bad. But between the surgery and therapy I am walking really well.
Thank you guys.
Oh my, I wished I'd had this info before the spinal fusion. Recovery has not been going well and surgeon has not recommended any PT. Are there videos for care and exercise after lumbar fusion onyour site. This was so informative.
My physical therapists are having me do exercises that look similar to the first two exercises and hamstring stretches. I've got a lot going on in my low back
including severe stenosis and am getting worse symptoms that seem to be stenosis related.
Mine had me doing them too. My pain is much worse now than before PT.
@@Chellenunley Sorry that is happening to you too. Matt Hsu of Upright Health youtube channel has been saying that the standard of physical therapy is captured by the Orthopedic surgeons, so the relationship becomes a turnkey operation. It affects how pt looks at some conditions as bone and joint defects instead of muscle and tendon imbalances.
Have been trying things for more than 10 years now.. Finally understood what the name of the problem is and then found these videos.. Hope to try these out and see improvement. This is definitely a complex issue every one seems to have a very opiniated view.. Hopefully god will guide us in the right way.
Hey Aditya, thank you for your comment! Keep us updated on how you are doing!
This was great. I am considering surgery for L4 and L5 fusion tired of the bandaid effect
Consider artificial disc if you are a candidate. Often way better than fusion.
Thanks
You're welcome Joe!
Appreciate your advice. I had a drunk driver hit me from behind at 60mph while I was stopped at a light. It was back in 2006, the guy was high and drunk 3x the limit. Im 45 now and I have spinal stenosis with a perineural cyst on that foramen. My spinal cord is bad in my neck and back and I have permanent nerve damage in my arms plus my hips are very bad, numbness in my feet and legs plus arms. Also I have post chronic lyme disease that I have had since 2019. I do physical therapy in the heated pool which helps somewhat. Being a single parent to my autistic son makes things way harder physically. So your advice is the best I have heard in years. Thank you 🙏☀️🧩
🙏sorry for your predicament
Everything you said is true, my chiropractor kept me in pain for 7 months, I told him, I will take the massage in my butter but no more cracking. I do not do the extensions either they keep me in pain 100%, honestly the only thing that has ever helped is wet heat, baths and rests until it calms down and years of learning my triggers and things to avoid.
Oh no! Sorry to hear that you've suffered through that for 7 months Nicole :-(
Hopefully you can start to get relief from your lumbar stenosis problem! In case you need it, here is a playlist of all our lumbar stenosis videos:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
This was the best i ve seen so far loved it
Amen Amen Amen!
I found out that I have chronic inflammation. What I did to correct this was omit gluten, dairy and cheap oils from my diet. It worked. I am no longer in pain.
Mine hit so bad that i end up having to take a prednisone pack for a week.
Your videos are so common sense (at least to a layman), that I can't help but wonder how your training and approach is SO different ? 🤔😎
Better add some more exercises to the list here. I've scheduled laminectomy surgery for my lumbar stenosis, and the glute and abdominal exercises here have consistently made it worse. As have other physio exercises.
I love your videos especially what notto do. What do you think of a back stretcher in addition to your program.
Hey Eliana, we appreciate the feedback! A back stretcher may be beneficial, however, there are many different types and some would likely be better than others. Generally, if it helps you feel better, then it's probably working.
Thank you for your important help. You're a saint, that is, a good man.
Hi Lydia361000! 👋 Thank you so much for your kind and for being part of our community! 🌟 We are so sadden to hear you might suffering from Lumbar Spinal Stenosis! In case you are interested we have created a playlist with more information and exercises for Lumbar Spinal Stenosis Help. You can view here:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
We wish you all the best on your recovery journey! Please take care! 🧡
@@epmanualphysicaltherapy Wow, Thank you so much.♥
The muscles along my spine are rock-hard, as you mentioned in your video. However, building up core strength proves difficult for me because thirty years ago, my abodominis rectus muscles were used in a TRAM flap procedure for reconstruction after bilateral mastectomies. Mesh was inserted in their place. In everyday living, my obliques have compensated and I've been able to do things I was told I'd never be able to do such as crunches, but exercises such as a V-sit or Pilates-type half roll down are impossible. The muscles just aren't there where nature intended them to be.
Yes, this is right! I have been doing gentle Feldenkrais exercises together with gentle abdominal strengthening and my back pain has almost disappeared!
THANK YOU!!!😊
You're welcome!
Can you please reply to all the questions ? I want to know if traction will help
I want to thank you for really helping me completely understand laminectomy surgery. I was told that I needed done after living with degenerative disk disease including through out my c-spine through my c-spine. From on the job injury in 2011. My injury was in 2011 was just my lumbar, that after 12 years completely infected my entire spine. Hearing from your video made me grateful for your knowledge of the spine. Thank you and please take care of yourself and yours. Love from DEBZ-OWN
I had a 15-foot fall in 2017, causing central and foraminal stenosis to progress yearly. It's frightening because I'm now becoming very symptomatic. Best of luck to you Debra forward.
Hello this informative video really helped me alot I really learned alot about my spinal.stenosis that I have I've had it for quite awhile I need to do something about it soon before it gets alot worse than what it is now
Hey Bonnie! We are so glad to hear this video has helped you! Hopefully you are able to see improvement soon!