Top 5 Pressure Relieving Lumbar Spinal Stenosis Stretches And Exercises
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
- Exercises and stretches designed to take pressure off the spine for lumbar spinal stenosis is truly what will set you up for long-term relief.
These exercises help the spine to align better, move better and it puts the spine and nerves in a position to heal.
Often patients are told by doctors that their spinal stenosis will just get worse over time and that surgery will happen eventually. This is only the case in severe cases of lumbar stenosis.
Most people suffering from stenosis are in a position to take pressure off the area and begin to heal. This leads to reduced back pain, less leg symptoms, and more time on your feet.
The exercises and stretches that Dr. David covers in this video are essential for starting to fix your lumbar spinal stenosis.
As a bonus, Dr. David also covers what exercises and stretches you should avoid. Many of these will be surprising because they are often recommended by healthcare professionals.
Looking for more about lumbar spinal stenosis?
Check this playlist out:
🌟 “Lumbar Spinal Stenosis Help” • Lumbar Spinal Stenosis...
00:00 Top 5 Pressure Relieving Lumbar Spinal Stenosis Stretches And Exercises
00:56 #1 - Pelvic Tilt
06:50 #2 - Knees To Chest
09:07 #3 - Angry Cats
10:50 #4 - Ab Curls
14:25 #5 - Abdominal Bracing
19:42 Avoid Back Exercises
22:49 Avoid Hip Flexor Exercises
25:24 Avoid stretches
#elpasomanualphysicaltherapy #drdavidmiddaugh
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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.
Wow, the pelvis tilt helped me immediately! No pain turning over in bed! Best part no pain the next day riding my bike.
God Bless You
I have a strained back and was doing all the wrong stretch exercises that you mentioned. So I tried your first excercise of pushing my spine into the floor and felt some relief after the first time. Continued doing exercise 1 for 2 more days, and wow, my back is about 95% normal. Day 3 started with exercise 2. That is where I am now. Thank you so much. I am 75, in good shape, and want to stay in shape. The back strain was keeping me sitting down too long.
Hey Robert! It is our pleasure to be able to help out.🙌 Thank you so much for sharing your experience with using our techniques! We are thrilled that you tried them and that you saw results on your first try.🎉 We are so sorry to see that you have been dealing with a back strain. It's a nagging pain that keeps us from doing our regular daily activities. 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 wish you continued success in your recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!🌟
😊glute exercises
After watching hundreds of videos on stenosis in ten months no body provides the information you provided salute to your knowledge and this should be used for patients who suffered from stenosis including me thanks
You're welcome Raman!!! We're happy to help!
Very instructive. I will try these. I usually find walking with 2 sticks most helpful for balance
Strengthens my arms too. Any tips on this?
All this while been doing all the wrong exercises you mentioned , thank yo so much im switching to the right one , hope to see the improvement soon
@spiwemwanza8406 Me too. Been doing some wrong ones therapists say plus wrong way too. I've been doing right ones for few days now and already feel better.
Worse one was laying face forward on floor and raising up with arms and bending back backwards. So bad for spinal stenosis. I suffered for that one!😮
I’m so glad I found you! I’ve been suffering from major lumbar stenosis for years. I can’t stand for any length of time and can only walk a block. I’m 74 and can’t find a mattress to sleep on that doesn’t hurt my back. For some reason I can sleep on my couch..for the past 10 years. My couch is worn down in the middle. I will have to get down on the floor to do these exercises. Say a prayer I can get up!!! Thank you so much for your advice. God bless you! ❤
All the exercises that should be avoided I was told to do by a physical therapist, no wonder I was getting worse instead of better! So glad to have discovered this channel, thank you for sharing your wealth of knowledge by making these videos, they have helped tremendously.
Yes please avoid extension exercises...
Always depend upon flexions.
Tummy tucking is very useful for
*LUMBAR STENOSIS*
I hope you will be 100% fit.
I have deep research in this subject.
I will send you more details...
Please check your food as well, stop inflammatory food ,
Inflammatory food inflames the joints,
So please be conciuos about your diet.
Me too. I couldn’t believe that I have been advised to do so many wrong exercises and stretches by many physical therapists and chiropractors. No wonder for years I have always been in and out of the gym because the pain. I am so glad I found this channel too. 🙏
Same here 😒
@sheila... Me too! I'm in the UK and ended up paying for an MRI to get my stenosis diagnosis. My Doc gave me exercises to do for sciatica/sacroiliac and they killed me and definitely made it worse
Me also. The ortho I saw diagnosed a herniated disk and referred me to "his buddy"; not knowing a better PT I went to see him and he had me doing all the wrong exercises, telling me it was probably a bulging disk and that the Cobra stretches he prescribed (arching back while lying on your tummy) were painful simply because my body was trying to protect itself. After two days of agony I found a PT with extensive training and experience with accident victims who -- after a lot of hands-on evaluation and really listening to my symptoms -- identified that I was experience "lateral" spinal stenosis (as opposed to "central"). A month later and I'm finally without pain after progressing through the various exercises in this video. Note that I thought my core was pretty strong already but I hadn't been consistent in the past year and a new golf swing probably highlighted my issue.
This is the best PT for lumbar spinal stenosis on TH-cam. Teacher is very clear and knowledgeable . Thank you so much!!!!❤
Wow. My back is a mess and all other exercises hurt! These are all great: they don't hurt and they make me feel better! Great explanations, too. Thank you!
Fantastic! Thanks so much!
Thank you so much for sharing this information 🙏🏽🙏🏽
Thank you for sharing
Incredibly helpful information! Thank you!
Thank you so much!!! My back feels sooo good it is encouraging me to continue!!!
Thank you for your time 😊
Many thanks, great.
Doctor Dave makes the most sense out of anyone I have seen on the internet.
Thank you! 😁
Thanks. I am going to try this.
I really like the way u explain clearly the do’s and do nots !
Thank you @1racoon11!!!
Excellent. Thankyou.
Thanks so much for this amazing content!
this guy knows how to deal with lumbar stenosis, excellent
Absolutely the best exercises I really do recommend this guy he’s on the nail on which to do and the ones not to do. I thank you young man made life easier ♥️
Very beneficial, like that you keep the focus on the nerve irritation aspect.
Thanks for the info ❤
I am sending you so much LOVE, and APPRECIATION for your guidance and truth!!!!
Super helpful info.
This was sooo good and helpful !!!
Thank you thank you thank you
Very helpful !!! Thank you 👌👍🤗
Great video, learn a lot!
My son has suffered from lumbar spinal stenosis since 2006 after he stopped playing sports, has multiple MRI, x rays, bone scans, b12 infections in spinal, no proper diagnosis until today, visited PT n chiro, now pain travels to his both limbs, numbness. Visited 3 spinal specialities, and they are clueless.This video is so informative and well explained with demonstrations for patients to follow
Thank you so much for the education. I haven’t had to get Acupuncture since doing these excercises
thanks for this im gonna give it a try. great well made good sense info.ive been diagnosed with hypertrophic back muscles with loads of stenosis.years of shovel and pick.
You are a good teacher. I learned a lot from your video. The information is very helpful. Thank you so much. 👍🙏
You’re such a good teacher 😊
Thanks!!
A very informative video.
Thank you 🙏
Impressive and helpful guidance for lower abdomen muscle development - and what to avoid.
Oh my gosh, a couple of those exercises that you are not supposed to do another physical therapist on TH-cam said to do -the leg crossover and even the nurse that came to my house told me about the lifting both the legs at the hip one. I’m so grateful I found you.
I'm in the process of diagnosis with my chiropractor and another clinician who offers ozone treatment in the UK. Your video(s) have been very informative and I love the subtle and highly effective exercises you give. Thank you !
Wow, the very last one you did with the knee over the other knee I learned from another physical therapist on here and I’ve been doing it and I have been getting worse. 🤦♀️I’m so glad I found you.
Thank you for all the helphighly recommended
Thank you once again. Your exercises helped my knees a great deal. Now it is lumbar stenosis. You explain everything step by step and you are so committed. Thanks I trust you completely.
Absolutely brilliant! You have helped me more in this one video than all the many videos I have watched and website searches I have done. I have been some very counter-productive exercises. Now, I will follow your advice and do the pelvic-tilt exercises.
I wish I could receive in-person treatment from you. I will continue to watch all your videos. Thank you for posting so many videos.
Thank you so much I started the exercise and I feeling positive results God bless you a million Dr
Thanks again and again, I have been doing the wrong stretches and it was only irritating the nerve, I am trying yours and making progress, you are God sent
So very encouraging for those of use who have lumbar stenosis....thanks so very much! God bless you!
Love your video. Most knowledgeable
And helpful info I have found. I have Lumbar stenosis and would love your position on exercise bikes or bicycle riding. Thank you, Linda W.
really great thank you big help 🌹
I going to start doing my exercises tonight will let you know
Thank you, great information ❤
Hey Pat, It is our pleasure! Your kind words mean a lot to us!
I’m so glad to have found you! I have been to many PTs and it never works! Then they want to send me to aqua therapy. It doesn’t help if it’s only once a week and you can’t do it at home. Your exercises hit right on the places I’ve had all my pain. Spondylolisthisis grade 4 surgery survivor. 😊🎉
Thanks, you are absolutely great. My DPT did not help that much. He tried to strengthen my hips and balance first, but my stenosis pain was still there.thanks for your advice. Doing much better.
Thank you....these exercises and information is amazing.❤
Hi Carol! You are welcome! We are so happy that this information has been helpful to you and we hope that it offers some relief. In case you are interested we do have additional information and exercises in a playlist we have compiled for lumbar spinal stenosis help. 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 Dr. David are a God sent. I am hopeful that my pain will be healed by paying attention to which exercises to do and the ones to be skipped. Thank you so much. Much lovevand Blessings.
Great Job 👍
Thank you it helps immediately I will continue with the exercises
Hey there! We are so glad that these exercises helped immediately! We would love to hear an update in the future!
Thank you for sharing ..it helps me a lot..👍
Hello Seayorksi!
Thank you! We are so glad that this has helped! 🙌
This was very helpful and motivating. I have been doing the tilt for years now and staving off the dreaded day of surgery. A
Alas, at 65, I may need it, but at least I have a head start on fitness.
You are wonderful, the best advice on TH-cam & I’ve watched all of them. Thank you.
Thank you for the kind words Joe, you are very welcome! 😄
Thanks!
You’re welcome Leonard!!!
Thank you, awesome video! I too ,thought, all your exercises not to do were good. Glad I stumbled on to your videos! I see you have other videos for all sorts of issues. Wondered if you have any exercises for rotator cuff tears?
You have helped me so much to help me get off to a good start. Thank you
Hey Charlie, you are very welcome! We are so glad we were able to help you with this!
Wow. You are a God sent. I have learned so much about my sciatic issues. Thank you so much. You are like my physical Therapist. I've learnt much more from your videos than all the Doctors and chiropractors I have gone to. God Bless you. Keep up your great Work.
Thanks
Well explained !
Thanks Paul!
Wonderful information thanks.
Glad it was helpful!
@@epmanualphysicaltherapy why doing exercise hurts more to my legs, I can’t walk , I have to use cane, and sit down helps
Thank you for this informative video. It has a helped me understand the reasons why certain exercises (which I have been doing) aggravate lumbar stenosis. If I lived near you I would be your client.
That feels great thankyou 🇨🇦
Your very good. Glad i found you.
Having hard time walking and standing . Numbness burning etc. I walk without a cane and am thin....I've neen walking like you showed for a few days and holding in lower ABS really helps me stand up straighter and walk better.
Your video on Grabing the floor with your toes as you take steps so very helpful on better balance. Thank you very much..
Ive had a few falls this past year and now i walk bent over and so much harder to walk. So im hoping this will help .Diagnosed with moderate stenosis 15 years ago from MRI. .plus bulging disc and pinched nerve. Ive had to many falls since then. And since Ian hurricane having to evacuate my home i over did packing to much.
I had taken a hard fall over tire stopper at grocery store parking lot some months before Hurricane then a few more falls .Found out ear was completely plugged with wax . Dr removed.it..I read to much wax can throw off balance. Thank you again for stenosis videos.
Yes, I should focus on engaging the lower part of my abdominal muscles and performing a posterior pelvic tilt. In the beginning, I mistakenly sucked in the area around my rib cage, which required more effort. Now, I can perform this technique more easily, for longer durations, and with less effort than before. It has proven to be very effective. Thank you, doctor.
Great. Ideo. My pt had it all wrong
Just like so many comments above I too have been to PT and been given the wrong information .
I will be doing the things you have described.
Thank you for your common sense explanations.
Grazie, finalmente un po' di speranza
Ciao Marilena! Si, ce molta speranza! Per molte piu informazioni, guarda questa playlist!
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
Thank you for your excellent video, i´m wondering is swimming bad for stenosis?
Tried these out soo good relief , thank you 🙏🌹
Hi Wendy! 👋 We are thrilled that these exercises have been able to help you find some relief! 🙌 Thank you for your kind words! In case you are interested we have created a playlist with more information and exercises on Lumbar Spinal Stenosis! You can check it out here:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
We wish you the best on your recovery journey! Please take care! 🧡
What a difference your exercises have done for me. You are so good at teaching and explaining and show real care. I love your 5 exercises you have demonstrated and found them easy to follow and build up the stamina needed. Blessings to you Sir.
Elle Lawrence
Australia
Hi Elle,
I’m in NSW…💙🇦🇺
Superb job on explanation of exercises and the reasoning behind the functional approach towards the issue.
Many thanks!
These were helpful and thank you for all the great information
Hi Jimmy, you are very welcome! Thank you for the kind words and for tuning in! 🌟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 hope you that can feel some relief soon! 🙌
@@epmanualphysicaltherapy thanks so much I’ll be sure to watch every video!
Great video. Should I avoid deadlifts as well although I think is good for glute strength
Best advise ever. These exercises really help. They really relax the back.
Yay!!!! We're happy to hear these exercises relaxed your back S M!!!
Yay!!!! We're happy to hear these exercises relaxed your back S M!!!
Thank you. It really helped even after a day of doing them.
Hi Stranger! 👋 We are thrilled you were able to find relief from our video instantly! 🙌 In case you are interested we have created a playlist on Lumbar Spinal Stenosis Help! You can check it out here:
“Lumbar Spinal Stenosis Help”
th-cam.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
In case you are interested we do have additional information and exercises in an online program for back health. The 28-Day Back Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent back conditions like sciatica, herniated disc, lumbar spinal stenosis, arthritis, and other back problems. To learn more please click this link: www.epmanualphysicaltherapy.com/back-health
Keep up the great work! We would love to hear your progress soon! 🧡
Awesome info. I’m definitely encouraging my husband toward these exercises and hopefully avoiding surgery! Thanks
You're very welcome Ruth! 😊
Fantastic thank you
Hey No1Melody! You're very welcome!
I had the surgery in 2003. It was a terrible experience. My incision opened up and I had a hole in my back for months and it just had to heal on its own. The pelvic tilts are the best - I started getting numbness down my left leg now 20 years later. I will do everything I can to stay away from major interventions.
Thank you so.much for posting. As a ballet dancer and yoga teacher your postings are extremely valuable.
You're so welcome Barbara!
Thanks a lot for sharing these exercises and confirming I’m seeing a good physio. He has also recommended these exercises to me.
That is great to hear Rob! We love to hear that you have been given this guidance by someone else! We would love to hear an update about how these recommendations work for you!
Hey, great information, and so well presented! I really appreciate the explanations, the stretches and exercises. I am definitely going to share this, what you are saying makes so much sense! This is very empowering for anyone suffering lumbar spinal stenosis. Thank you!
You're welcome Linda! Thanks for the kind words! We love being able to help people here on TH-cam :-)
@@epmanualphysicaltherapy : come on holiday to Jembrana Regency and Negara City, West Bali and enjoy to explore anything there👍 🙏😇👍👍
These exercises are really helpful. Thank you! I am curious what your thoughts are regarding correlation between women who have had C-sections and spinal stenosis (or any low back issues)?
I am going to stick with these exercises and guidelines. There are so many opinions out there but this is so well explained and basic and helpful, as well as what exercises to avoid. I will continue to review your videos!
What exercises should I avoid.
Thank you for a through guide to all ways of both aspects.I am grateful for all your videos that are well explained. I am glad I seen this resource to have more hope to progress in my challenges in getting stronger.
Hey Chris, you are so welcome and we appreciate the support and kind words!
Very many thanks for this amazing and very informative video! My husband has it and has so very much pain. I'm going to let him watch this video and dearly hope he receives the good feelings as in your comments. Many grateful appreciations. 😊
9 years since my sciatic episode. No surgery. Went to emergency room at day 3. Complete rupture with loss of spinal fluid.
I elected to see if time would heal. Went to chiropractor for a couple of months which was a waste of money and time. I went back to work which was scary but I did it and was careful. Finally after a few months it got better but I knew I would never be the same. Still hurts but I am a believer in staying active for me is the key to living with pain. Just some Advil once in a while to take the edge off. These exercises help me a lot.
Gracias desde Venezuela Dios te Bendiga y te siga dando la sabiduría para ayudar a tanta gente !!! Me an servido mucho Gracias !!!
A quick question:
I do strength training, I have stenosis for last three years now. It started even when I started gym.
Should I continue with strength training
I want to thank you from the bottom of my heart for these wonderfully effective exercises! My stenosis was so debilitating I was in a wheelchair & the pain reduced me to uncontrollable sobbing at times! Thanks to your exercises I am now walking without pain!!! I would just like to know why these exercises have never been offered to me by any "live" therapist that I've seen! Thank you, thank you, thank you!!! May you be ever blest for your wonderful work!!
🌹🍀🌹
Hi, great to hear that your are better, did you do the exercises in this video only or any others? Thank you
@@carlosivansanchez42 Just did the exercises in this video. They certainly must be effective because my MRI two weeks ago showed that my nerves had "plenty of room", as the neurosurgeon put it. He said I didn't even need an injection! I'm almost 70 years old & will be eternally grateful if your wonderful exercises just get me through the rest of my life! As I mentioned, it's been a worry that not one physical therapist I've seen has ever talked about decompression or offered these exercises. Thank you again for making an amazing change to my daily life! 🌻
I also have to use a wheelchair. Very depressed. PT also gave me many of those wrong exercises. So happy I found this information. Any suggestions?
I have just started the #1 exercise and, like many other of the comments, am definitely seeing relief, will stay away from the bad ones. There is another one I've seen and would like to ask about: the "over back of chair" stretch. Do you know that one? It also seems to give similar relief and is very easy to do...
Your the best. Thank you for such great explanations.
Can understand the no no because they made the pain worse.
Your pelvic tilt is the best. ❤
Thank you @catlady3396!!! We're glad you're benefitting from the pelvic tilt!! We hope you get to feeling normal as fast as possible!!!
Thank you so very much for the exercises that will help spinal stenosis and those to avoid which are equally important to understand why not to do them. I am so glad I found you.
You're very welcome! We're glad you found us too Suza 😊
You're a genius thank you
Hey Brittany, It is our pleasure! Your kind words mean a lot to us.🧡
You are correct.
Hey David! Thank you!
Great video! I ruptured my L5-S1 disk six years ago. Now I’m dealing with lumbar stenosis. Many of the exercises and stretches PT gave me back then (to strengthen my back and reduce the disk bulge) are those you say are bad for lumbar stenosis. I’ve done many of those exercises religiously for the last six years.
I don’t want to have another ruptured disk, so how can I find balance between managing my stenosis and keeping my back strong? Thank you!