Spondy Class 1 here, 72 years "young," had two years of lower back and leg pain that came and went before X-ray and diagnosis. These are great exercises for maintenance along with the "dead bug," but also developing the muscles around my core (see previous B&B videos) enable 20-30 minutes almost daily on the treadmill with no back pain remaining at all. 🙂
Well my low back fused itself ortho doctor said it looks like a Jenga board. Lotta pain I’m 75 and now I’m using a walker all the time. I also have other joint problems with arthritis. I just love your show you’ve helped me a lot.
Yes I use a shopping cart and I see others using the carts for the same use. I've reached the point where I don't go into stores that don't have carts. Thanks for you help.
I can't walk more then 20 or so steps before I have to sit down. My doctors look at my MRI and say they can't see enough damage to justify that, so I have basically been treated like I am imagining it. It's very obvious I have stenosis.
Xrays will show it. Go to an orthopedist. Don't be afraid to find another doctor. Have the orthopedist order xrays. Even a chiropractor will do xrays .
they won't even order a test for me. I'm too young apparently. nevermind i did hard physical work for years and have all the symptons & the pt for stenosis helps!
I have had a problem with my spine for 20 years, in recent years it has become increasingly difficult. My method is to walk quickly, when and as much as possible.And stretching, but not in such a way that I stretch the spine with some exercise, but lie down on the bed, on my back, place my head on a lower pillow, and lie like that while the spine stretches itself every now and then. I don't know exactly how, I assume that the organism has intelligence and that is used in this way. And it never stretches too much, nor too little. It is also a type of meditation, since you breathe relaxed and in peace all the time.I could write a lot more on that topic, but English is not my strong point, this is Google translate, I don't know how exactly it translates. Basically, when I was 32 years old, L4 fell to L5, the doctor told me that it would last 10-15 years, it's been 21 years...The most important thing is - who and when can - "listen" to what the spine "speaks"... Sit, lie down, walk, rest, etc...
Brad so sorry to hear of your illness. Sending you love via internet you and Brad have been my go to guys for self PT and steering so many people to your channel. Like all professions there are good ones ho hum ones and those that are rock stars. You guys are rock stars! Now Michael is carrying on in your stead. Cheers. Lweed26 a fan.
This is awesome on lumbar stenosis. However, I'm also looking for help on stenosis of cervical spine, which got really triggered by a yoga class I attended with many Sphinx Poses in a row. I have an old whiplash injury that seems to got "lit up" by the poses. Not good. Maybe you've already made a video on this. This one on lumbar stenosis is very helpful and makes perfect sense.
Thank you so much, I just had an MRI diagnosis and have been doing the wrong exercises for years. I am walking shorter and shorter amounts, praying these exercises help!
Hi Mike and Brad!! Hi Bob!! Will definitely forward some of your videos to people who will value them! Thanks for always sharing with us! We appreciate y'all sooooo much!! Enjoy your day! See y'all soon!!
Does having scoliosis spine curve cause stenosis. My whole life lean on cart, lol. I had a lot of chiropractor, osteopathic back cracking done in teens. Was supposed to help me grow straighter. My brother has a slight hip uneveness.
Hi There and thank you for your great work! I went through surgery and had a spinal fusion. Would you say the exercises in your video are still appropriate for someone in my condition? Thanks again ;-)
I assumed this pain was because I'm overweight and years of bad sitting posture coz I haven't had a decent chair for ages. Shopping is awful. But this condition is temporary with these exercises? Will I have to keep doing them forever or now I have a chair that supports my lumbar, will it go away?
Could you of you guys PLEASE answer this question? I'm 60 next month, and I may have spinal stenosis as opposed to sciatica. I did your self-test to determine this, and I have an upcoming appointment with an orthopedist. I've been doing low impact cardio for 30 minutes every other day on a Precor EFX elliptical machine, the kind without the moving arms. Is this okay to do, or should I use a recumbent bicycle instead? The standing machine doesn't seem to produce any noticeable pain, but I'm not sure if it could be harmful. Thank you!
What’s the difference of this and having a herniated disk? Why is the cobra pose as mentioned in one of your videos good for a herniated disk and not for a spinal stenosis?
In herniated dick the cobra pose is good for fresh disc bulge not for chronic where it's been years and the bulge is old cause if you do the canal will get tighter and tighter in stenosis we are actually making space for nerve to breathe and not get tighten by disc bulge
Hi please don’t worry. They can put a wedge or pillows under your knees if that is more comfortable. I have had many MRI scans on my lumber spine. I’m unable to lie flat due to having multiple spinal surgeries. You can also take pain killers prior to your scan. Wishing you all the best.
Oh man, I understand that Bernie! I just got home from having an MRI and laying flat was quite difficult. But they did have tons of pillows of all kinds and sheets and blankets so we tried this and that until I could lay flat without moving. I wasn’t completely pain free during that hour but I was able to hold still. They are more than willing to do help in any way they can, as they would rather take the time to do that than need to redo the scan because of movement. So schedule your appointment and don’t worry. Now that I’m home, bring on the lidocaine patches!!
If you are suffering with lower back problems, the Internet can break your brain. You literally find one PT telling you to do something where another say don’t do that. Probably, the most important thing you can learn during your journey is what Bob says at the end. “If it hurts, don’t do it”. I do most of the exercises recommended in this video, but some of them hurt so I don’t them. Everybody’s backs are different, but tight core is the holy grail for lumbar issues for almost everyone. Find what works for you and just do it. Just resting and inactivity will not make you better. As for surgery, don’t count on it being a minimally invasive one. After three years of non-surgical intervention, I got split open like a fish to fix problems on both sides of l3/4 and I have an eight inch scar to prove it. I have issues the two levels below the fusion and I train like a mad man with the hope I don’t have to go through the cutting, three day hospital stay and extended recovery again.
Absolutely! There are several different techniques out there and you are so right about everyone's bodies and situations are different! We never recommend to continue things that cause pain.
May I know what is LUMBAR SPINAL STENOSIS. The exercises you recommended to avoid for Lumbar Stenosis are my recommended exercises for L4 L5 L5 S1 Spondy Stage 2 and L3 L4 Spondy Stage 1. Kindly tell me the difference of the two health conditions. Thank you.
I am 41 and have done pretty much done all those exercises with little relief..but im out of shape though. My job as a personal care aide since 2010 is physically demanding in ways.
Hey Brad and Mike I was told I have stenosis and spondylolisthesis for a few years now yet when I lay on my stomach and extend backwards this causes no discomfort, can you explain this? Should I keep doing this stretch?
Off topic but I can’t find any answers…. Do you still recommend the Thermotex infrared red light therapy? Looking at their website I can’t find any info on the strength as in 660 nm or 880 nm, frustrating!
I also have a leg length difference of 2 cm, degenerative arthritis in the L5-S1. So prolonged sitting standing and walking can be painful. The exercises in this video cause pain around my hip joints so my orthopedic dr stopped PT and ill be getting an injection in the right SI joint
I have numbness in the bottom of both feet and one calf twitching 24/7 and cramps my MRI showed that some degeneration referred to physical therapy not jet schedule specting that physical therapy can help
I routinely catch myself needing to tilt my pelvis down and forward and I do feel relief. I almost always hear and feel a little crack or pop too. Is that a sign of stenosis? I feel like if ai don't purposely do the bend, my lower back is always tight the other way. Perhaps from a panniculus? I also rather not get a Panniculectomy. I couldn't afford the money nor healing time to do so safely anyway. But if I can avoid that forever that would be great.
I was recently diagnosed with spondylolesthesis but the real problem is bone tissue lining the interior of the nerve tubule coming out of the gap between l4 and l5 leaving the opening for the nerve about half what is normal. The spine doctor says there is nothing that can be done except pain management with cortisone epidural injections. He says it is progressive and "unstoppable" but there is no telling how fast or slow it will progress. I could eventually lose the use of my leg and other nerve problems including rectal and urinary incontinance.
A bit confused as some of your other videos describe just the opposite was to decompress lumbar stenosis including the cobra exercise. The reason shown in those cases is that by bending forward it compresses fro to of lumbar spine creating a bulge of the disc in the distal or back section of lumbar spine.
I have stenosis. I get spasms internally when I sit or lay in an awkward position. I use to sleep on my belly but I cant no more as it triggers these spasms. I get off my belly or straighten up and the spasms stop. Anyone else have this going on?
You may try a pillow under your hip area when lying on your stomach. This helps flatten out that hurtful curve in the spine around L 4 and L 5. It really helps me.
How do you do these exercises with stenosis and bilaterally torn hamstrings. My PT exercises state no bending over, from standing or sitting in chair or worse, your exercises to pull my knees to my chest?
@BobandBrad sorry to hear that. I hope he remains otherwise healthy and in good spirits. Prayers 🙏 Keep up the good work. You guys have both helped me with leg and back issues over the years and I appreciate the work you do on your videos. You guys will always be the most famous physical therapists on the internet 😆
No I was diagnosed when I was 32 i am a female. I asked my specialist he said it is not even that rare to have it at my age. Mostly because I was ran over by a drunk driver and spent a long time trying to recover
Absolutely not. My mother had spinal stenosis. Had micro surgery twice, 10 years apart, to fix two spots. Outpatient surgery. Woke up pain free. Went home same day. One inch incision.
Best 3 Stretches To Quickly Remedy Lumbar Spinal Stenosis & Avoid Surgery!- th-cam.com/video/qXTjlDmj5LQ/w-d-xo.html
Hello @bobandbrad do you have video for rib flare..im suffering for rib flare😢..thank you in advance
@@dynasty828 I don't believe we have a video on the topic currently, but we can put it on our to-do list. The Bob and Brad Team
@@BobandBrad thank you 🥰
Spondy Class 1 here, 72 years "young," had two years of lower back and leg pain that came and went before X-ray and diagnosis. These are great exercises for maintenance along with the "dead bug," but also developing the muscles around my core (see previous B&B videos) enable 20-30 minutes almost daily on the treadmill with no back pain remaining at all. 🙂
Well my low back fused itself ortho doctor said it looks like a Jenga board. Lotta pain I’m 75 and now I’m using a walker all the time. I also have other joint problems with arthritis. I just love your show you’ve helped me a lot.
Thanx guys & I hope that Bob is doing ok.
Yes I use a shopping cart and I see others using the carts for the same use. I've reached the point where I don't go into stores that don't have carts. Thanks for you help.
I think the challenge for me is balancing the exercises/stretches for bulging discs vs the exercises/stretches for lumbar spinal stenosis.
thx for everything. hope bob is doing great. bob's thinking is probably shaper than ever, which is scary. :)
I can't walk more then 20 or so steps before I have to sit down. My doctors look at my MRI and say they can't see enough damage to justify that, so I have basically been treated like I am imagining it. It's very obvious I have stenosis.
Xrays will show it. Go to an orthopedist.
Don't be afraid to find another doctor.
Have the orthopedist order xrays. Even a chiropractor will do xrays .
they won't even order a test for me. I'm too young apparently. nevermind i did hard physical work for years and have all the symptons & the pt for stenosis helps!
V-RADIO, do you have to sit down from back pain, or because your leg muscles feel exhausted? Thanks...
My problem L4 has fallen in front of L5. What exercises would be good for me? Appreciate your advice and help.
I have had a problem with my spine for 20 years, in recent years it has become increasingly difficult. My method is to walk quickly, when and as much as possible.And stretching, but not in such a way that I stretch the spine with some exercise, but lie down on the bed, on my back, place my head on a lower pillow, and lie like that while the spine stretches itself every now and then. I don't know exactly how, I assume that the organism has intelligence and that is used in this way. And it never stretches too much, nor too little. It is also a type of meditation, since you breathe relaxed and in peace all the time.I could write a lot more on that topic, but English is not my strong point, this is Google translate, I don't know how exactly it translates. Basically, when I was 32 years old, L4 fell to L5, the doctor told me that it would last 10-15 years, it's been 21 years...The most important thing is - who and when can - "listen" to what the spine "speaks"... Sit, lie down, walk, rest, etc...
Brad so sorry to hear of your illness. Sending you love via internet you and Brad have been my go to guys for self PT and steering so many people to your channel. Like all professions there are good ones ho hum ones and those that are rock stars. You guys are rock stars! Now Michael is carrying on in your stead. Cheers. Lweed26 a fan.
Thanks for your content
I have a gut and the knees to chest do nothing unfortunate and its the number one recommended exercise it seems.
This is awesome on lumbar stenosis. However, I'm also looking for help on stenosis of cervical spine, which got really triggered by a yoga class I attended with many Sphinx Poses in a row. I have an old whiplash injury that seems to got "lit up" by the poses. Not good. Maybe you've already made a video on this. This one on lumbar stenosis is very helpful and makes perfect sense.
THANK YOU FOR HELPING ME AND I CAN WALK NORMAL ❤
Thank you so much, I just had an MRI diagnosis and have been doing the wrong exercises for years. I am walking shorter and shorter amounts, praying these exercises help!
Thanks, I do some of them but not consistent. I usually do those that feels good. Had been bothered by these pains for many years. Thanks.
Hi Mike and Brad!! Hi Bob!! Will definitely forward some of your videos to people who will value them! Thanks for always sharing with us! We appreciate y'all sooooo much!! Enjoy your day! See y'all soon!!
THIS IS GOOD NEWS!!!!❤
I went thru a knee replacement and now I am tendinitis do you can a video for tendinitis with knee replacement . HELPS 😫🤬😢😣😱
Love this thank you
Love the shirt, Mike!
What exercise can I do for neck stenosis?
Do you have any recommendations on home elliptical exercise equipment for over 50 age group?
Does having scoliosis spine curve cause stenosis. My whole life lean on cart, lol. I had a lot of chiropractor, osteopathic back cracking done in teens. Was supposed to help me grow straighter. My brother has a slight hip uneveness.
Looks just right for me.
Thank you for all your great & helpful videos!!
Happy to help!
Hi There and thank you for your great work! I went through surgery and had a spinal fusion. Would you say the exercises in your video are still appropriate for someone in my condition? Thanks again ;-)
Thx u works like a charm !!! Well wishes to Bob.
I do the standing a as well hands walk forward until you reach relief ,stop hold ,walk back to feet and straight up to mountain. your gonna love it .
Great video from the Back Heroes!
I assumed this pain was because I'm overweight and years of bad sitting posture coz I haven't had a decent chair for ages. Shopping is awful. But this condition is temporary with these exercises? Will I have to keep doing them forever or now I have a chair that supports my lumbar, will it go away?
Will watch it later
We appreciate that!
Could you of you guys PLEASE answer this question? I'm 60 next month, and I may have spinal stenosis as opposed to sciatica. I did your self-test to determine this, and I have an upcoming appointment with an orthopedist.
I've been doing low impact cardio for 30 minutes every other day on a Precor EFX elliptical machine, the kind without the moving arms. Is this okay to do, or should I use a recumbent bicycle instead? The standing machine doesn't seem to produce any noticeable pain, but I'm not sure if it could be harmful.
Thank you!
As long as it's not causing you more pain or new pain, it should be fine to do.
Can someone who has lumbar nerve canal stenosis perform the pull-up exercise?
What’s the difference of this and having a herniated disk? Why is the cobra pose as mentioned in one of your videos good for a herniated disk and not for a spinal stenosis?
Exactly! And if a person suffers from both?
I have both... At this point, I just do what feels comfortable & stop when the pain worsens. And it often varies from day to day. It's exhausting, lol
In herniated dick the cobra pose is good for fresh disc bulge not for chronic where it's been years and the bulge is old cause if you do the canal will get tighter and tighter in stenosis we are actually making space for nerve to breathe and not get tighten by disc bulge
I need to get a MRI done I can’t lay flat on my back What do you recommend
Hi please don’t worry. They can put a wedge or pillows under your knees if that is more comfortable. I have had many MRI scans on my lumber spine. I’m unable to lie flat due to having multiple spinal surgeries. You can also take pain killers prior to your scan. Wishing you all the best.
Oh man, I understand that Bernie! I just got home from having an MRI and laying flat was quite difficult. But they did have tons of pillows of all kinds and sheets and blankets so we tried this and that until I could lay flat without moving. I wasn’t completely pain free during that hour but I was able to hold still. They are more than willing to do help in any way they can, as they would rather take the time to do that than need to redo the scan because of movement. So schedule your appointment and don’t worry.
Now that I’m home, bring on the lidocaine patches!!
If you are suffering with lower back problems, the Internet can break your brain. You literally find one PT telling you to do something where another say don’t do that. Probably, the most important thing you can learn during your journey is what Bob says at the end. “If it hurts, don’t do it”. I do most of the exercises recommended in this video, but some of them hurt so I don’t them. Everybody’s backs are different, but tight core is the holy grail for lumbar issues for almost everyone. Find what works for you and just do it. Just resting and inactivity will not make you better.
As for surgery, don’t count on it being a minimally invasive one. After three years of non-surgical intervention, I got split open like a fish to fix problems on both sides of l3/4 and I have an eight inch scar to prove it. I have issues the two levels below the fusion and I train like a mad man with the hope I don’t have to go through the cutting, three day hospital stay and extended recovery again.
Absolutely! There are several different techniques out there and you are so right about everyone's bodies and situations are different! We never recommend to continue things that cause pain.
Thanks Guys
I do inversion.. for my Ankylosing spondylitis
May I know what is LUMBAR SPINAL STENOSIS. The exercises you recommended to avoid for Lumbar Stenosis are my recommended exercises for L4 L5 L5 S1 Spondy Stage 2 and L3 L4 Spondy Stage 1. Kindly tell me the difference of the two health conditions. Thank you.
I do lots of abdominal exercises. Question. Can you do PLANKS with spinal stenosis???
Have stenosis and need shots. Will try this as well. Thanks. Hi to Bob❤
Looking for standing exercises for stenosis or lumbar spony for contractors on the job site please. Cant lay on the ground and on the feet all day.,
I am 41 and have done pretty much done all those exercises with little relief..but im out of shape though. My job as a personal care aide since 2010 is physically demanding in ways.
Hey Brad and Mike I was told I have stenosis and spondylolisthesis for a few years now yet when I lay on my stomach and extend backwards this causes no discomfort, can you explain this? Should I keep doing this stretch?
Off topic but I can’t find any answers…. Do you still recommend the Thermotex infrared red light therapy? Looking at their website I can’t find any info on the strength as in 660 nm or 880 nm, frustrating!
I also have a leg length difference of 2 cm, degenerative arthritis in the L5-S1. So prolonged sitting standing and walking can be painful. The exercises in this video cause pain around my hip joints so my orthopedic dr stopped PT and ill be getting an injection in the right SI joint
Can you talk about the vertiflex
I will add this to our to do list!
I have numbness in the bottom of both feet and one calf twitching 24/7 and cramps my MRI showed that some degeneration referred to physical therapy not jet schedule specting that physical therapy can help
Thank you!!!!
I routinely catch myself needing to tilt my pelvis down and forward and I do feel relief. I almost always hear and feel a little crack or pop too. Is that a sign of stenosis? I feel like if ai don't purposely do the bend, my lower back is always tight the other way. Perhaps from a panniculus? I also rather not get a Panniculectomy. I couldn't afford the money nor healing time to do so safely anyway. But if I can avoid that forever that would be great.
Can i do this with herniated disc and spinal stenosis..??
Where is the alternative to the superman?
Does having this pain mean your running days are over?
Unfortunately with running, this can cause a lot of impact on your back so running isn't recommended.
@@BobandBrad Ok. Bummer. Any thought for other aerobic exercises that are easier on the back. Maybe swimming.
Ankylosing spondylitis exercises?
What if I have stenosis and a herniated disc?
At 4:34 that one is so hard for me 😢
Is this the same as degenerative disk?
I was recently diagnosed with spondylolesthesis but the real problem is bone tissue lining the interior of the nerve tubule coming out of the gap between l4 and l5 leaving the opening for the nerve about half what is normal. The spine doctor says there is nothing that can be done except pain management with cortisone epidural injections. He says it is progressive and "unstoppable" but there is no telling how fast or slow it will progress. I could eventually lose the use of my leg and other nerve problems including rectal and urinary incontinance.
Please get some second and third opinions on this
Does spinal stenosis cause you not to be able to sit?
What happened to Bob?
A bit confused as some of your other videos describe just the opposite was to decompress lumbar stenosis including the cobra exercise. The reason shown in those cases is that by bending forward it compresses fro to of lumbar spine creating a bulge of the disc in the distal or back section of lumbar spine.
Do you have a video for spondylolisthesis?
th-cam.com/video/T1FrBPVCtgE/w-d-xo.htmlfeature=shared
Following too
We have many videos on this! Search Bob and Brad Spondylolisthesis :)
@@BobandBrad thank you! 💜
I need a bench. Also our spinal fluid decreases as we age.
Why is writing all across the exercises
How do you do it if your paralysed 😊waste down
Obviously you don't or can't 😑
Lo lógico sería con asistencia de otra persona que ayudara a ubicar y sostener las posturas.
I have stenosis. I get spasms internally when I sit or lay in an awkward position. I use to sleep on my belly but I cant no more as it triggers these spasms. I get off my belly or straighten up and the spasms stop.
Anyone else have this going on?
You may try a pillow under your hip area when lying on your stomach. This helps flatten out that hurtful curve in the spine around L 4 and L 5. It really helps me.
How do you do these exercises with stenosis and bilaterally torn hamstrings. My PT exercises state no bending over, from standing or sitting in chair or worse, your exercises to pull my knees to my chest?
What happened to Bob ?
Bob has Ataxia, which affects his speech. He is still assisting with producing my videos. Just behind the scenes now! 😄
@BobandBrad sorry to hear that. I hope he remains otherwise healthy and in good spirits. Prayers 🙏 Keep up the good work. You guys have both helped me with leg and back issues over the years and I appreciate the work you do on your videos. You guys will always be the most famous physical therapists on the internet 😆
My doctor said this is a man's disease . Is it true?
No I was diagnosed when I was 32 i am a female. I asked my specialist he said it is not even that rare to have it at my age. Mostly because I was ran over by a drunk driver and spent a long time trying to recover
Absolutely not. My mother had spinal stenosis. Had micro surgery twice, 10 years apart, to fix two spots. Outpatient surgery. Woke up pain free. Went home same day. One inch incision.
@@contrarymary76 thank you. I will search another Dr. I wanted to get tested and he told me that....
@@mylamberfeeties875 thank you
great? what works for stenosis makes osteoporsis worse, and what works for osteoporosis makes stenosis worse.. zucks
Can someone who has lumbar nerve canal stenosis perform the pull-up exercise?