The 3 BEST Exercises for Spinal Stenosis
ฝัง
- เผยแพร่เมื่อ 28 ธ.ค. 2022
- To subscribe to 3-Tip Friday, Will's free weekly email where he shares health tips, new videos and fascinating research, go here: ht-physio.co.uk/3-tip-friday/
To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
Follow us on Instagram for more content: / htphysioofficial
In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, demonstrates the 3 best exercises for spinal stenosis pain relief.
These exercises can help spinal stenosis symptoms in both the back and the legs and can bring effective relief.
You can find our dedicated sciatica website with more information and a relevant article that might interest you here: www.howtogetridofsciatica.com...
If you're suffering from back pain that stops you from doing the things you love, you can take our back pain guide - which will give you 9 expert tips to put a stop to back pain at home - by visiting here: ht-physio.co.uk/back-pain-gui...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
I started having difficulty walking in 2016. I was diagnosed with spinal stenosis in 2020. Over that period I gained a lot of weight. For the last two years I’ve weighed 260 lbs. On top of that I have severe COPD. I finally started working with a Physical Therapist. In 2016 I spent my 62nd birthday in the hospital and died 5 times over 24 hrs. I left the hospital 21 days later with a dual stage pacemaker/ defibrillator. My biggest regret is being a procrastinator. If I could offer any advice I would say don’t wait until tomorrow to do what you can do today.
I have been suffering from spinal stenosis and disc herniation for the last ten years I have started physiopherapy for the last ne and half years it's good that I have seen your video I think it will try t some of these exercises thanks a lot Justine Kigongo from Uganda
🌹
1:48 1:49
😇
Thank you for sharing your story and advice. ❤
This is so funny to me. I found all of these exercises by myself, because it was what felt like it helped the most. Genuinely happy to get them validated. From my own experience, do these exercises. They all give you massive amounts of relief and overtime it will reduce the pain you have significantly.
THANKS - BEEN SUFFERING AND NOT EVERYONE KNOWS WHAT TO DO FOR THIS ...THIS IS GREAT
My low back is a mess with degenerate discs, spinal stenosis. Pain going down the leg. Sometimes I was reduced to crawling around the house. Cortisone injections don't work anymore.
But radio frequency ablation has helped immensely--about 80% less pain. Some days I'm actually pain free. And it has enabled me to cut way down on the use of ibuprofen. The procedure lasts me about eight months, and there's no limit to the times you can have it done.
Now I can exercise. Thank you so much for the great videos.
Hello, I hope you are doing well. I have just been diagnosed with this terrible condition.please tell me about Radio Frequency Ablation. What does it entail and what doctor performs it?
@kriseme4734
Sorry, I didn’t get (or see) your reply until now.
I suppose by now you have Googled RFA (Radio Frequency ablation) and found out more information, but just in case, I can give only a layman’s description. In my case it’s done at a pain clinic. Aside from the hour or so of filling out paperwork and waiting, the procedure only takes about 15-20 minutes. You lay on your back and after prepping you, they stick, what I assume is a needle-like electrode into your spine. (again, in my case, about 8-10 times and places. They use an imaging device to get exact placement. As they explained it, the procedure “burns” the specific nerves that are causing the pain, thus, deadening them for a time until they restore themselves. (In my case it lasts 8-9 months before the pain returns. It takes about 3 weeks before the treatment takes effect. You are given the option of sedation or no sedation. You definitely want sedation and, as with other procedures, you have to be sure to eat nothing after midnight the night before. I forgot and ate breakfast and had it without sedation. Never again! With sedation, I feel only a slight prick; without it, I came up off the table! With sedation, you will need a driver to take you home. The procedure can be repeated indefinitely.
If it’s an option for you, I definitely recommend it.
Hope this helps.
@Mike-ny6sf Thank you so much for your detailed explanation. It really helped me get a better understanding of the procedure. I will definitely keep it in mind. Thank you again. 😊
4.27 I found these exercises very helpful. and not too difficult to do. I have had numerous operations throùgh Osteo arthritis , from Lamenectomy to fusion's. two operations to put in plate and screws. yes degenerative spine. Now 15 years on at the age of 81 years I am fighting to keep going . yes these exercises will definitely help. No more surgery.
Did the surgery help or did you get worse?
@@JillKrause-fj7kuthat’s what I’m wondering. I can barely walk and the insurance is making jump through hoops to get fixed.
Thank you. They are great exercises!🌹
I loved your video and how well your explain the process. Thank you so much.
Once again thank you so much , I am closer to 69 and my lower back and leg pain has been gradually increasing since late 40’s. I am very flexible since childhood and now I feel unstable walking and sitting . Laying flat is relief now I will add these 3 into that time.
I am grateful to have found theses videos and saved for use.
Fran
Thank you for this information as I am in terrible pain from stenosis. Thank you.
Your videos have been extremely helpful. Thank you so much!
Thank you very much.I do one already but will add the other two.
Excellent series. Knowledgeable, well informed, careful, and nicely presented. I'm a fan.
This was so informative and helpful. Pls do one on neck stenosis. Thanks you
Great explanation. Best i’ve ever seen. Thank you so much.
I find these exercises simple and helpful.
Thank you. Very helpful, and informative 😊
Thank you for your videos! They are so helpful to me because there wasn’t much explanation when I was diagnosed. You are changing lives!
Thank you for sharing these exercises. It will help ease the pain and discomfort from Spinal Stenosis.
This video was very helpful. Using a model of the spine is a great visual to understand spinal stenosis. The exercises are well explained and are helpful, too. Thank you so much.
great two now ; thank you 🌹🥰
Great exercises recommended by you.
Thank you, I will certainly try these exercises now daily.
Thanks Kindly- I have watched 5 videos on this diagnosis and yours is the only one I understand and thankfully I can do your exercises without extreme pain. Very grateful and I will continue doing and can only hope for any improvement.
Very well Done!! Easy and simple to do. Also easy to remember. Thank you.
I am extremely thankful to you for this great video. I' m 75 and been just diagnosed with spinal stenosis. I go for a brisk walk every evening; the first 25 minutes are painless;however, the next 20 minutes or so are quite painful. I 'll do the exercises advocated by you regularly,so that over a period of time the pain that occurs in my leg diminishes.
Thank you ,this exercise gives a relaxed feeling.and is easy to work out.!
thank you very much for your presentation I am very thankful for explaining the spine and all the derails about stenosis God Bless you I will check your teaching in future .
I've been suffering for a long time. I am a retired Nurse, all the lifting, transferring, for close to 30 years, has made my back, and shoulders very painful. Had X-rays etc., done, 3 years later, finally got to see a surgeon. He mentioned steel rods, i said no surgery. How does 3 year old ex-rays, qualify for a diagnoses? I think your Channel is brilliant.
Thank you! I had an back operation in 2022,since then I have severe pain in my lower back and legs! I'm looking forward seeing how this exercise works! Thank you so much, doc!❤
Thank you! You are an excellent educator, guide and presenter! I feel this may really help my precious mother. 🙏🏾💯❤️
Thank you so much. I will try those exercises.
Best explanation ever &
Simple and detailed.
Thank you, very informative 👍🙂
Thankyou I’ll be giving these a try as I’m suffering quite a bit from my Spinal Stenosis
Thanks, I can feel a difference right away.
Thank you for this thorough explanation and demonstration. Will do this often.
Thank you I like how you demonstrate
I have had spinal stenosis for about 25 year and will be eager to do these exercises I am 77 but feel that I have lots of living to do and so I hope this helps. Thank you so much and God Bless
I hope it helps!
The best thing you can do for stenosis, or any other inflammatory condition, is to stop eating animal-based foods. All animal products cause inflammation, whereas whole plant foods do the opposite. They are anti-inflammatory. I stopped the progression of stenosis in my neck and reversed the arthritis in my hips and hands about 8 years ago by adopting a healthy plant based diet. This is the result you can expect by fixing what you eat.
Very best presentation ive seen for this subject. Im diagnosed with stenosis maybe neuropathy also. Would these exercises help with the numbness in my right foot, unable to drive little feeling to feel the pedals
thank you, I think I can do these and they seem like they could be the relief I am looking for.
You are just great I so needed to Atcham your video THANK YOU SO MUCH
Thanks a lot for clear and detailed information. Since I have lumber and cervical stenosis i would like to know whether you could show us exercises for cervical stenosis, as well as how to strengthen the neck muscle, which movements to avoid,
whether to use
neck collars for few hours per day etc. Many thanks in advance. Looking forwards to your reply.
The best exercises I have been seeing, Thanks ❤
Thanks HT physio
I always watch and send ur video's to my sister she's in a wheelchair.
Thanks again for you awesome information
Thanks from Richard in Canada.
That first exercise I have been instinctively doing for many years. If I have to stand waiting or walk slow I have to do this exercise to stretch myself out. The trouble is that people usually think I am drunk or about to throw up which can be very embarrassing. Perhaps I need a sign that says I’m fine just stretching!
Thankyou so much for helping us and I do hope these exercises will help. I just can't stand or even walk for a long time. Thankyou for your help.😢
Very useful video; clear descriptions and demos. Thanks for your videos as they complement your book very well!
So pleased you find my videos useful and thank you for reading my book, I'm glad you've found benefit from them both!
Sitting in a recliner reclined with pillows place against my lower back, Finally released my sciatic nerve and brought back feeling and pain relief to the back of my calf and foot.
I have this problem, only my symptoms are not the same. I was in a car accident, and then had this happen to me, along with another spinal injury. I was told, that spinal stenosis, was my main problem. Only for me, sitting was something that made it worse. I would try to stand, and walk around as much as possible. Then, after 20 years, I started walking excessively. After 3 months,, my chronic lower back pain went away ! And for some reason or other, the harder the surface I sit on, will determine my level of pain. I'm guessing, because of the car accident I was in, it determined which vertebra was effected. So you need to also determine that, then decide which exercises will help.
First, I do have spinal stenosis, I just found out. This is the best summary I've ever heard of the spine and how the vertebrae, discs, and facet joints work as a team. It didnt ever click for me that the facet joints were the place where the vertbrae actually connected to each other. And what a straightforward concise explanation of the three things that go "wrong" that may lead to spinal stenosis - discs thinning, arthritis in facet joints, and thickenings, which then can compress nerves exiting the spinal column and cause pain. But the exercises: because of bad hips, I can't do the first two. The third one looks like it is bad for spondolysthesis. I am not going to do that twisting. It's what triggered an agonizing long long long bout of sciatica, the kind where you moan and pray out loud for hours at a time, and when its not that bad, it's still very bad. I was helpless, hopeless, trapped, and utterly debilitated, with recovery creeping only slowly, until I got an epidural cortisone injection.
Very good exercise I’m trying them today
Love your videos.great help
Thank you, it is very clear and easy to follow 😊
You're welcome!
Wonderful🎉
I have been watching a number of your video and have learned a lot from you. Thank you so much. You are a very good teacher with clear explanation, practical information and easy for us to understand. 👍🙏
Very helpful
I will definitely try these exercises
great exercise
Great information
Thank you. Your exercises are helpful for my low back pain.
I live in South Africa, and recently turned 73. I am fortunately quite healthy, but have had back issues since my early teens, due to a car accident when I was 13. After my husband passed away in 2017, I sold our house, and have relocated twice in the interim. I have flexible rods in my back, after 3 successive fusion surgeries over a period of about 25 years. I think that the way I packed and unpacked boxes for my moves, has caused my spine to be quite bent over. Now watching your video, I am not sure if I have stenosis, or whether the rods in my back may be curved due to the way I spent many weeks, on my own, packing, unpacking and often, also lifting heavy pieces! I certainly am not in the position now to go on another wild back surgery ride - so I am trying your advice, having watched several of your very helpful videos. Thank you!
These exercises look perfect and not complected thank you
I hope they are useful!
So very helpful. I’ve been dealing with back pain for over 20 years. At 68 I am still looking for enter better ways to relieve the chronic low back pain. I find swimming helps but once you’re on a hard surface the pain is nagging again. Massage and gentle stretching helps.
Waiting for your book!
Have understood swimming to be best of all! It strengthens one too.
Thank you ❤
Thanks Nice simple exercises !!!!!
Will be trying these out, thank you! My pain doesn't run down my leg but is located in the "butt" cheek.
Hope it helps!
Me, too!
I have the same problem. Terribly pain!
After doing the 3rd exercise in that position, try raising your buttocks off the bed an inch, pushing your feet into the bed ever so slightly.
It helps the periformis which is related to the sciatica.
Try one very gently.
Thank you
I will try these exercises from tomorrow.
Excellent
Sounds like just what I am looking for, Thank you
You're welcome!
Thank You !!!
Thankyou!..very good.
I’ve been to many physios and explained these very symptoms and never been told what it was? I know I have arthritis in my lower spine, but hopefully these exercises will help, Thank you
My L4 and L5 is bulging and diagnosed with Spinal Stenosis. In a process of getting my second Middle Branch Block before a Radio Frequency Ablation. I really appreciate these exercises. Thank you.
Is it helping? I’m at the beginning of this insanity. I get a shot the 24th in my spine. I’m afraid of it.
Please let me know if you have done the RFA and whether it helps?
Thank you.
I’m definitely going to try these exercises to help ease the spinal stenosis
Great video ❤🇬🇧
Hi WILL, so glad to find your videos. Just want to ask you to make one on exercises for women who have osteoporosis or osteopenia. What we can and must not do. Thanks
Thanks a lot!! ❤
Thank you 🎩🙏🤗
Excellent work; thank you
My pleasure!
Thanx so much for a friendly and manageable exercise .
This pain is PAINFUL . ❤
Wishing you all the best and I hope my video can offer some help!
I had no idea but 2 out of the 3 i do to relieve pain but had no idea they were exercises 😊
Fantastic presentation. I now understand my pains. Thank you.
So pleased my video has been able to shed some light on what you have been experiencing!
I will be trying these exercises.Thank You.
did you got any benefit from this excercise
I like the first two. The third one is uncomfortable for me. I get the most relief from pelvic tilts but will add the first two! Thank you.
Helpful.....
Thanks! Clear and helpful!
Happy to help!
I have been doing these exercises for a few years. I didn't know why but it felt so much better . I have been dealing with back pain for forty years, after an 8 jury. 6 years ago I was T-boned in my vehicle. It wasn't until this year I was diagnosed with, my original injury, bone spurs, arthritis, compression of L5 to L2 and spinal stenosis. I was sent to physical therapy and found out, I will never do that again. I had bilateral ablation 3 days ago. I'm not sure if it is helping or not. I still have very lower back pain.
Thank you.
Is cycling a good sport / exercise for spinal stenosis?
Hi.What exercises would you do for thoratic stenosis..?
Thanks. Very do-able.
You're welcome!
Thank you to ur knowledge would the seated stretches be beneficial for lumbar facet issues as well as stenosis?
Unfortunately I've had this for 20 years and i actually walk bent over. When i try to stand up, after 5 to 10 minutes i start shaking, so therefore the only way to stop this is to sit down or touch my toes. This is how i live I've tried everything. I don't allow this to hinder my gardening i just make ajustments when necessary. I also have arthritis in me knees, i am 70 years old, so i have endured all this for 20 years.
God bless you. I’ve been dealing with same as well as arthritis in knees for 4 years now. I’m 51 in two weeks. I’m struggling with whether or not to have surgery. I’m so frightened it will fail and I’ll end up worse than now. Blessings.
This is me along with fibromyalgia. Gentle hug
@@dianapugh1534 3:00 3:02
I’ve endured spine separation from my pelvic bone and hip when I was 11 years old. Due to high impact speeding burning rubber with white billowing smoking tire then peeling out over my lower spine.
I have three major high impact head injuries and reverse neck -7 degrees with upper neck and lower spine Scoliosis and stenosis. Injuries were at age 1 1/2 and 3 and another one at age 21ish.
A doctor insisted I was born with scoliosis. Another doctor stated I’ll be in a wheelchair.
It’s been a lifetime of severe nerve damage and constant pain and bone on bone pinched nerves and hating pain. It’s been my normal.
Thanks for these exercises.
Thank you i found your blog…i have suffering for more than a year now
Thank you!
You're welcome!
nice exercises, not too complicated. thank you
Glad you like them!
Hello Will.. I'm in Australia, 73yrs old.
I love your videos. Thank you very much. You are MY physio. 😘
What would you recommend for somebody with stenosis plus 2 disc bulges? For disc bulge its often recommended to do extension exercises and avoid flexion, and for stenosis the advice is do flexion and avoid extension. So if you have both conditions, which exercises can one perform without aggravating one of the conditions.
That exactly what I am trying to look desperately for with no success, all advice it's either that or this. L4 l5 broad bulge causing mild stenosis (sciatic symptoms worse on my right) unable to sit without increasing pain and unable to fully extend either. I'm so lost 😞😭 lying down flat (bend knees) not doing anything like a vegetable is my only relief
@zoehyuuga5525 sorry to hear you are in such discomfort. I do hope you manage to get some suitable advice soon.
THANKS A LOT FOR SHARING THESE EXERCISES.