5 Ways To Walk Longer If You Suffer From Lumbar Spinal Stenosis

Walking with lumbar spinal stenosis tends to be painful for most people. They usually get pain into their legs, feet, hips and lower back after several minutes.
Sitting down usually relieves the problem…but it is just not sustainable having to sit every so often!
In this video, Dr. David shows you ways to make walking with lumbar spinal stenosis less painful while allowing you to be on your feet for longer.
The advice in this video is just one of many tips, exercises and stretches that Dr. David has for people suffering from spinal stenosis.
You can find more helpful videos for spinal stenosis here:
🌟“Lumbar Spinal Stenosis Help” • Lumbar Spinal Stenosis...
🌟“Cervical (Neck) Stenosis Help” • Cervical (Neck) Stenos...
⚡️The 28 Day Back Health & Wellness Boost Program is an online comprehensive exercise program that targets the root problem of lumbar spinal stenosis!
It's a 100% online and on-demand program for improving overall back health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.c...
Here is the link to the back brace from the bonus tip from the video:
👉 Spathos Back Brace (affiliate) - amzn.to/3OwB8g9
🌟Looking for more product reviews from El Paso Manual Physical Therapy? Check out this playlist:
Product Reviews From El Paso Manual Physical Therapy • Product Reviews From E...
00:00 5 Ways To Walk Longer If You Suffer From Lumbar Spinal Stenosis
00:54 Prime Your Abdominals For Walking
03:08 Prime Your Glute Muscles For Walking
04:48 Turn On Abdominals & Glutes While Walking
09:06 Strengthen Your Abdominals
11:44 Strengthen Your Glutes
14:04 Bonus Tip - Try Using A Back Brace
#elpasomanualphysicaltherapy #drdavidmiddaugh
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✅ Subscribe for more FREE tips on how to stay healthy, active & mobile while avoiding unnecessary medication, injections, or surgery:
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👟 Because we've had so many comments about what shoes Dr. David is wearing, here's a link to the shoes on Amazon:
Dr. David's Shoes With Insoles - Olukai Brand
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💆‍♀️The massage table Dr. David uses can be found at this link:
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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.

[@cindiwoodruff]

I just woke up with pain at 3am and while waiting for my Tylenol to fire up I did watched this. I did what you suggested while I was sitting down. I can't believe how quickly it worked! Thank you so much for helping everyone! I'm 80 years old.

[@epmanualphysicaltherapy]

Hi Cindi! It's heart breaking to hear that you were woken up by lumbar pain at 3am! 🥺 We hope that you were able to get in some additional sleep time. It's exciting that you were able to feel relief so quickly after performing these techniques. It truly is our pleasure to be able to help you and others.🧡 We do have additional information and exercises for lumbar stenosis if you are interested. You can check it out here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress! 🙌 Please take care!

[@bluewaters3100]

I just wanted to mention that if you are taking Tylenol regularly then I might start taking Milk Thistle in capsules to help protect your liver.

[@janicepellecchia7465]

Thank you for making this!

[@Becky_One]

I’ve been getting back injections for years and my dr never suggested these exercises. After the last injection he said surgery will be next. I’m hopeful that these exercises work. I was just washing dishes and had to come and sit down and you’re video popped up. Devine intervention!? 😊

[@staffanlundberg]

Well, God works in mysterious ways, right ? In this case his work was done by KZbin´s AI algorithm. You have previously shown an interest for back pain and thus KZbin AI recommended you this video. Good recommendation btw...

[@magcooley6808]

Maggie Cooley; want to ask you is the bridge is a proper exercise for stenosis. My DPT showed me this.

[@Wordsmyth8]

The injections don’t even help me.

[@carolduffy7750]

I had sinal infusion surgery 3 months ago. My PT showed me and me do the exercises you showed on your video. I do them daily to help me imy recovery

[@gertrudelautenbach6874]

Divine

[@christinacutlass1694]

You have the best and safest videos for people with back issues!. I have scoliosis, and fractured vertebra, a cage and pins at T4 from cancer and fibromyalgia. Most exercises cause pain for a week! These I can do ! ❤️❤️❤️❤️

[@vanessawebb8156]

I have severe spinal stenosis, 5 bulging disc. I have been in physical therapy for months these steps are exactly what they are teaching me. They have been helping me greatly. It’s great you are helping folks who aren’t lucky enough to have physical therapy. God Bless you.

[@bettyr2065]

I also have severe spinal stenosis and 5 bulging disc, I suffer with pain everyday and it’s debilitating at times. God help us🙏🏽

[@leithlorenz9454]

@@bettyr2065m

[@CVenza]

@vanessawebb8156; Putting castor oil pack/poultice on your lower back at bedtime (read castor oil by Barbara O'Neil) .

[@veldaarcher1472]

​@@CVenzau

[@ejtonefan]

If it takes "months" to feel progress, you are going to the wrong specialist. See a chiropractor, they are much better qualified to identify and fix pain.

[@chizzle04330]

I'm angry at the different doctors and therapists I saw starting 15 years ago did not discuss or teach one bit of this. I follow your tips and I notice a difference. I have never had leg pain. My burning starts right in the outside of my foot and toes. I'm on a mission to strengthen my abs!

[@isoldaooak]

I cannot believe I am the only one! I have had the same problem for over 10 years and I have told all the doctors I have met but nobody cared. Hopefully, we can find a solution. This guy @epmanualphysicaltherapy has already helped me with up/down stairs - without knee pain. He is the best! Love him!

[@scarletblue6421]

they dont want you to recover so that they can make more money from you

[@sharongiles7222]

I have discovered that using two Nordic walking sticks when walking enables me to walk a longer distance, close to a mile, and enjoy it. Without them, I am in pain and exhausted after two blocks and end up walking bent over. I am going to try using your abdominal/glute muscle technique with Nordic walking. Thanks for all these insights!

[@billieslamcik1138]

I just watched your video and am so glad I found it. I had lumbar surgery last june 2022, where the surgeon did a double fusion and a laminectomy. I came home in just as much pain as I was in before I had the surgery. I tried injections twice, the first time they helped for 3 days, the second time they helped for only 24 hours. The only suggestion the surgeon had was to put me on pain meds, which I refused to do. Then the surgeon suggested a second surgery to see if it would help, which I also refused. The pain doctor who did the injections wanted to put a stimulator in my back, which I also refused. found a physical therapy place that has me do the same things you showed in this video, which has helped some. I just started using the Lidocaine 5% patches on my lumbar and down my right leg where the burning pain shoots from the sciatic nerve. That has helped some as well. I really got alot out of your video where it shows me how to walk properly, because when I am in alot of pain I do tend to lean forward to walk. I am in my 70's but have always been physically active until the last 2-3 years when the pain got so bad I almost gave up on life. Hopefully your videos will assist me to keep trying to improve my spinal stenosis and sciatic pain. Thank you.

[@balqis-1zaman176]

I am going to try your excersises ,I have scoliosis problems with walking ,I hope it helps thank you

[@janwilliamson5751]

Do we pay and more than once? Forgive my ignorance

[@tracybesancon4460]

Also try putting frankincense oil on my lower back. It helps with pain very well.

[@gordo75]

My stimulator works wonders when all else fails!

[@shanedye4955]

Walking is one of our first skills and a lot of us take our mastery of it for granted, I pay more attention to myself physically as I walk now. Thanx for the back saving advice

[@elizabethpreciado5874]

Love this video! Been suffering w/ lumbar stenosis for 8 yrs and gave up walking due to the pain. I will definitely 💯 do this exercises they make a-lot of sense! Thank you🙏🏼

[@BELINDASPIRIT]

Thank you, thank you!! I was diagnosed with lumbar stenosis 16 years ago and not one GP or physio has recommend anything like you have in this video! All I have been told is to walk up stairs and do exercises in water and that's it!! I used to walk at 6 miles a day before the injury and it is amazing how "physicians" take one look at you and don't believe you! Thank you for sharing and I am definitely going to make these a regular routine!!

[@SledDog5678]

Of course pad doctors wont tell us....they want to keep you coming to them. They dont care about our healrh. The care only about their $$$$$$

[@SloanR2502]

Worked like magic!I'm blown away! I have just been diagnosed with lumbar scoliosis. I also have stenosis at l4 and l5 and 3 bulged disc.i have experienced sciatica in my right leg since November 2022 and today I had my first long walk with my dogs following your recommendations. It was amazing!!

[@giovanna722]

Wow. Congratulations!

[@ellenmead2450]

So glad to see this! Excellent and current information that is evidence based. Excellent teaching and demonstration. This is an opportunity to learn and understand that you are doing something that will work. Wonderful video, I was a PT for 30 years and this makes me proud!

[@dottiedavis355]

So helpful! I haven’t gone to PT yet, though my doc ordered it, but knowing about these exercises now, I might. I watched your “how to walk” instructions skeptically, but…how amazing! I fell into the rhythm of it easily, and it really seems to help. And your last note - the back brace - is something I tried on my own; it does help. Thank-you. 3 week follow-up: I’ve been walking per your instructions religiously, and find *I can leave my cane at home.* It’s not a cure, of course, and I can abuse my back working in the yard and suffer for it, but the relief is huge. I can contemplate walking on the beach again! Thanks again.

[@epmanualphysicaltherapy]

Hey Dottie! It is our pleasure to be able to help out! We are thrilled to hear that you have felt the benefits of the back brace and using the techniques used in the "How to Walk" video.🎉 Thank you so much for your support. We appreciate you very much 🧡

[@kbkesq]

This is exactly what I was looking for. After getting an MRI and being surprised that I did not have a herniated disc but rather bilateral foraminal stenosis of the lumbar spine I started realizing why extension for exercises were only making it worse. And why walking 6 miles a day is what triggered it. Obviously I was very dejected because walking is such a great use of time and low impact. So I wanted to see if somebody had a video on being able to walk with smiles to notice and here it is. Thank you. I’m familiar with pelvic tilt motions from Golf training exercises. It’s subtle but I think you gave great prompts on how to know if one is doing it right. Thanks again

[@epmanualphysicaltherapy]

Hey kbkesq, this is great that you found us! We sincerely hope you can make your stenosis better and get back to doing everything you love for the long term!

[@josetomaz3344]

😮

[@corrinemischiek1487]

Wow! Your comment could be mine!

[@judithrae2163]

¼évvvvvv:vvvvvvvvvv:vu

[@speedoflite1xspeedoflite1]

I pray for fellow back pain sufferers: Severe spinal canal stenosis; crowding of the caudal roots at L2-L3 L3-L4. Severe loss of disc height, disc desiccation, bulky right marginal endplate osteophytes (bone spurs) at L5-S1. Advanced facet arthropathy; facet joint effusions; ligamentum flavum thickening and buckling; Ruptured disc (measuring 14 mm) contributing to severe spinal canal stenosis at L3-L4. Constant pain. Limited mobility.

[@stephaniewong5848]

Since starting your toes, now abs and glutes exercises I walk balanced, confident and no pain. Thank you so much!

[@epmanualphysicaltherapy]

You are very welcome, Stephanie! We are so happy to hear that your walking has improved!

[@beanovitch5257]

Dr David it is B again I have been working your program and you are a blessing in disguise thank you so much

[@nakedfz09]

wow! for free? I have 2 bulging discs and bilateral foraminal stenosis, and this is gold for me!

[@JeffAlaniStanfill]

Wow these are wonderful tips. I am in PT 3 times a week and I am making progress, however, my "better half" said just yesterday "I think the way you walk by swinging your hips instead of using your abs is contributing to your problems". So I found your tutorial and it is exactly what I needed to add to my regimen. Thank you!!

[@helenamcginty4920]

Yet watch people who live in Africa and India for eg where either no shoes or flat sandals are worn. The women walk miles collecting food and water. Their gait is fluid and, i read years ago, ergonomically efficient. They swing their legs from the hip using the momentum of each swing to move forward. Take your shoes off and try it.

[@wendy8561]

Thank you so much I'm 52 years old I never knew how bad my back could really hurt until I read some of these comments new subscriber

[@corvettedm1]

I can’t thank you enough for this informative video. I have begun these exercises immediately!

[@joygill1799]

Thank you! Everything you share helps me! It's just golden that you do this for all us sufferers. Can't thank you enough!

[@epmanualphysicaltherapy]

You are so welcome Joygill!!!!!!!!!!!!!!

[@deanho494]

IThis 86 year old viewer of average to low athletic ability has found your article of great help and at least temporary relief. Routines are only moderately difficult to acquire but WORTH THE EFFORT for the relief they bring. Extended comfortabl walking range is the payoff.

[@cindyjakacki-null1244]

Thank you for these practical and fairly simple exercises and suggestions!!!

[@patkanners8799]

Out of all the professionals via my phone, you seem the most logical how to treat yourself at home. Thank you!

[@MsTBull65]

I have to tell you...this is working! I'm not gonna run a marathon, but putting some of these tips into practice has really, and truly, helped me! I take a minute to fire up my glutes and engage my core before I start walking and I think about every step I take - squeezing each glute...and it is helping! Thank you so very much for all of these helpful videos and advice. Spinal stenosis changed my formerly active lifestyle dramatically and this youtube channel has been an absolute lifesaver for me!! THANK YOU

[@epmanualphysicaltherapy]

Hey @MsTBull65! We are thrilled to hear that the information in this video has helped you in being able to walk more and that our channel has been a lifesaver for you! It seems like you are the perfect fit for out "28-Day Back Health & Wellness Program", which 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 discs, spinal stenosis, arthritis, and other back problems. To learn more please click this link: www.epmanualphysicaltherapy.com/back-health We wish you the best on the road to recovery! 🙌

[@Christynmaine]

Excellent video. I’m waiting for my L2-3, L4-5 laminectomy decompression. All but the last back brace is exactly what the PT assigned as home exercises to keep me on my feet in the meantime. Great to have a video I can refer to as I do these. Thanks!

[@SereathaGriffith]

These are awesome !!! I’m practicing all day long! Thank YOU!!!!

[@zareegoraya1528]

Seems like the best and competent person , thank you snd bless you.

[@overcomingpain]

I am going to start on these right away. I just know its going to help me! You are a great teacher 😊

[@littleriver1355]

Wait, you’re in El Paso?! Thank god! Your video on movements to avoid with spinal stenosis honestly explains why my PT failed all 3 times. And it’s been honestly the only video that explains the symptoms alongside with my MRI results. I really don’t want surgery, but I also don’t want to neglect what my body needs.

[@luzlombardi6747]

I’ve seen so many videos, looking for help, so far this is the best help, thanks sooo much 🙏God bless you for all your help 👍😊🤗

[@elainelloyd7680]

Thank you for this so much-needed video.❤

[@cleoflowers3913]

Very Good and informative video!! Thank you so much for sharing this!! It was very clear and precise!! I'm starting on these exercises NOW!! 😊👍

[@Daniela-ej2ns]

Really appreciate these videos.

[@CutandShoot5x5]

I have spinal stenosis and it is painful!!!! Thank you for these tips!

[@epmanualphysicaltherapy]

You're so welcome Greg!

[@maryl.quartaro8556]

Great video! After 3 Nuerologist. And 3 years later finally found one who knew in 15 min. That my problem was sciatica she looked at my MRI and 1st nerve test now in physical therapy working on the problem. I will do your exercises.

[@gloriabailey6170]

Never was told this by anyone but I have tought my doc this he’s impressed

[@storytellingthreads9329]

I have been following these tips for only a week and the improvement is already showing! I'm so grateful for this tip about firing up alternate glute muscles when walking. Amazingly it is enabling me to walk taller. Thank you so so much...and also for the reminder about how we slouch down, not stretch up, when we engage the abdominal core!

[@epmanualphysicaltherapy]

Hey, Storytelling Threads! We are so glad to hear that after following the tips in this video for only a week you've seen improvements, thank you for your feedback! Here is a video of exercises you might find helpful to continue to see improvements if applied well and consistently: "Top 5 Pressure Relieving Lumbar Spinal Stenosis Stretches And Exercises" kzbin.info/www/bejne/mKilmJ16gcuIfbsfeature=shared We wish you the best on the road to recovery! 🙌

[@mfurman]

Your channel is the only one that I am watching these days. I have a physiotherapist but I appreciate your explanations and exercises very much. I wish you were working where I live. Thank you. Michael

[@epmanualphysicaltherapy]

You’re welcome Michael! We wish you the very best knee health for years and years to come! ❤️

[@mfurman]

@@epmanualphysicaltherapy Thank you so much!

[@shamsulannuarismail6437]

Thank you for the video. I am diagnosed with Spinal Stenosis with L4 and L5 bulging disc. I really appreciate it. I just had my nerve blocked. Next step is Radio Frequency Ablation where the Doc will "Burn" the nerve. I do hope this help.

[@maryjanewesterlund9958]

Your training tips and recommendations are so good! I’ve been diagnosed for over 10 years with multiple age related issues in my lumbar area. Only recently have I learned about muscle development and control to help me function and to alleviate pain. I’m working on those things now (about 3 months), and, seeing improvements as a result. Thank you so much for your training. Sending you my support thank-you!

[@epmanualphysicaltherapy]

We are so happy to hear about your improvements Mary! 😁

[@marykeniston5264]

When I walk both gluteal muscles tighten. I can't seem to help it. Full disclosure - my body has been damaged in many ways and many places. I'll keep trying but after 30+ surgeries in the past 32 years the last thing I want is another lumbar surgery.

[@rosalindreichstein4871]

O ki❤please p I

[@colleenrafuse2974]

Thank you for these exercises. I just tried them and feel positive that they will help😊

[@anthonydavid5121]

I will try this. THANK YOU so very very much. I will certainly try these

[@friendofGod99]

Wow! I’m glad that I found you. I had L4 L5 fusion in May 2022 but it didn’t work so I am surely going to try this. Thank you so much !!!

[@epmanualphysicaltherapy]

Your welcome Friend of God. !

[@AceManifold]

This really worked for me. I had surgery for spinal stenosis to remove ligament at L-3 and L-4 in 2020. It took several months for the nerves to decompress, but then I felt perfectly normal again. At some point, the problem returned. It was just as bad. I think it was because I was doing other exercises and yoga poses with back arching that aggravated the situation. Anyway, I started doing the crunch and glute exercises and walking exactly as you showed. At first, I needed a walker, but then after a while I just got better and better. An MRI showed there was a cyst at L-5 that had inflammation and became smaller again. Now I walk that way all the time without even thinking about it--even just around the house. Thank you. PS I can't imagine how you figured that out without having had spinal stenosis yourself.

[@pata7957]

Thank you for your video I have Charcot Marie Tooth and disc problems so this video has helped so much .

[@davepark1827]

Thank you so much for this information, I'm only 40 and I suffer from lower lumbar stenosis. I have worked in trades doing manual labour my entire life and most days I'm on my feet for 8+ hours a day, the pain is getting so debilitating I don't know if I can keep it up much longer. I have seen numerous doctors and chiropractors and none have told me information like this. Hopefully this info will be a starting point for me to managing the stenosis and hopeful slow down it's progression. Again, Thank You.

[@epmanualphysicaltherapy]

You’re welcome Dave!!! We hope you can get control over this problem very fast. In case you need it, here is a video playlist of all our lumbar stenosis videos: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys

[@frankmccann29]

I would not be able to walk without this technique after an SCI. Thank you for explaining.

[@teresahatfield4521]

Thank you so much for all this great information. This really helps.

[@epmanualphysicaltherapy]

Hey Teresa, so glad you are enjoying our content! We appreciate your support!

[@emilydavidson275]

Excellent! Thanks for sharing.

[@suesmith5746]

Hello u tep from S Dakota. U tube just sent me here but I enjoyed your video. Unfortunately you are about 20 years too late for me but am so glad you are helping others. (I already have no discs, 5 fused cervical bones, 3 fused lumber, and kyphosis in the middle. Also twists and turns both side to side and front to back.) I have good insurance and a wonderful team of care givers so except for giving up skiing, rock climbing, and white water canoe racing life is good.

[@lauriealmaeena8713]

Excellent and easy to understand ! Thank you .

[@epmanualphysicaltherapy]

Hey Laurie, It's our pleasure! 😃We appreciate you!

[@veviticushumphrieswallace2546]

THANK YOU!! This is something that I can actually do. It all makes perfect sense.

[@epmanualphysicaltherapy]

Hey Veviticus, It is our pleasure! We are thrilled to hear that you found that this information beneficial and that you feel like it's attainable.🧡 We hope you start to feel relief soon.🙌 In case you are interested we do have additional information and exercises you can view in a playlist that we have compiled for Lumbar Spinal Stenosis Help. If you'd like you can check it out here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress.😃 Please take care!

[@mnb3566]

Thank you for this very informative video. I suffer from lumber stenosis which has limited both my walking and standing. I will try this walking process and pray if brings me some relief and allows me to participate in the things I love to do again. Do you have any recommendations or videos on how a lumbar stenosis sufferer should stand in one place? Waiting in line, standing and watching a concert, etc….?

[@gloriamyers5252]

Thank you. I’ve suffered with spinal stenosis for five years and hopeful that these exercises are going to help me. It’s really impairing my walking and my quality of life. This does give me hope.

[@user-gg6qf3eo8j]

Thanks for these very useful exercise tips, I have been struggling with this back and waist pains that affects my walking, I'm often scared to get up and walk and also so scared of any suggestions of surgery..so I m going to try the exercises with my back straps and hope to achieve success by God's Grace . Thanks.

[@user-ub6hs4nl2g]

This is unbelievably helpful

[@johnandellielawrence2611]

You are a great teacher.

[@epmanualphysicaltherapy]

Thank you! 😃

[@Peanut1973martine]

This is great Information I'm so glad I found this today

[@Seer-cw9lu]

#1 PHYSICAL THERAPIST ON KZbin. I’M A NEW CLIENT, BEEN DEALING WITH SPINAL INJURIES FOR YEARS AVOIDING SURGERY. IT WAS HARD TO BELIEVE HOW SIMPLE HE MAKES THINGS. YOU JUST HAVE TO DO THE EXERCISES EVERY DAY. THANK GOD I FOUND DR. D

[@dianaward4990]

Thanks so much for such excellent advice.

[@epmanualphysicaltherapy]

You are so welcome Diana!

[@brianclancy6101]

Just after two days this is already working for me...I'm walking better and being conscious of my abs and glutes. I'm taking the two-week challenge to see more improvement...Dr. David has me for a disciple! Thank you for the very helpful video information. I'm calling my "abs-in/glutes tight/back slouch" the "San Antonio Pose."

[@salmannabodshod9558]

I'm in pain since 2019 until I watched this video I live in the UK now and my surgeon said in order to free me from pain to decompress the area he needs to clear the area but couldn't tell me specifically what is the problem that I am suffering from also he said he cannot promise that the back pain will go away but probably the leg pain will go away which I don't get much of pain in my leg but I decide not to do the the surgery done I said to myself there must be a way out of this so I said that the beginning that I watched this video straight away I start doing them exercises trust me I can see the difference now on a very first day good luck with your exercises and a stick to it😊

[@brianclancy6101]

@@salmannabodshod9558, I could not walk 50 feet without having excruciating back pain when I posted that comment. Since then, I have lost 130 pounds mainly by using an exercise bike along with these physical therapy tips every day. I can now walk TWO MILES without pain. It all started right here with this video and I really thank Dr. David Middaugh for making it available. Good luck and all the best to you, Salman.

[@carolynhamilton3316]

I've never seen this help for my back pain. I'm going to be doing this. Om going on a river cruise which also adds walking to the different locations we stop at. I'm worried about my walking ability. I have til April, so this excersise may be second nature by then. So glad I found this video.

[@epmanualphysicaltherapy]

Hey Carolyn! We're glad you found this video too! We hope this can help you enjoy your river cruise in April! Walking this way is soooo important to off load the pressure onto your spine.

[@debfigved9683]

I'm a 75 year old widowed female. I've been active my whole life. I've been going to physical therapy for several years due to ITBand issue and now many spinal issues that haunt my entire family history. Spinal stenosis in the past year has been most excruciating. I had bi-lateral steroid injection a week ago. Your videos have greatly helped me and your explanations aid me much further than my past therapy sessions. I look forward to becoming strong and avoiding surgery. Thank you very much.

[@epmanualphysicaltherapy]

Hey Deb, Thank you so much for sharing your story with us! We are so sorry to hear that you have been suffering from IT Band issues along with having excruciating pain due to spinal stenosis problems. We deeply appreciate hearing about your experiences.🙌 It's wonderful to know that our videos have been a source of great help to you, especially in providing explanations that go beyond your previous therapy sessions. We understand the importance of becoming strong and avoiding surgery, and we support you in your journey. 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” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys Wishing you strength, good health, and continued progress on your path to wellness.🧡

[@debfigved9683]

@@epmanualphysicaltherapy thanks so very much for your personal reply.

[@helenbates9538]

😊😊😊😊

[@jennifers9884]

After a few weeks I am starting to get some relief. Thank you so much!

[@epmanualphysicaltherapy]

Hey Jennifer, That is amazing news! We are thrilled to hear that you have started to feel some relief.🎉 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” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys Thank you for sharing your progress with us! We wish you continued success.🧡

[@delphinewood7519]

Just subscribed! Thanks. I’ll be watching more videos to help with my stenosis.

[@epmanualphysicaltherapy]

Thanks for the sub Delphine! Glad to know you're enjoying our content 😊

[@sunflowers28]

thanks for your video. i have been going thru random videos trying to navigate my current pain flare. (i was hit by a truck a few years ago. Direct spine impact.) I have been concentrating on my core more. The results have been quite noticeable. 😮 Wishing you the best❤

[@pink4613]

Very helpful information! Thank you Dr. Dave!!

[@missymason2377]

Educational...from new Zealand 🇳🇿. 😮very helpful. 100%

[@samdairamnarine8760]

Thanks so much may the lord bless you for sharing knowledge

[@MSA-ND]

Great tips!

[@sueputnam]

This is making such a difference Thanks so much ❤

[@epmanualphysicaltherapy]

Hey @sueputnam! You're very welcome ❤️

[@nancyuren6456]

I am in P.T. since having back surgery. I have not done walking yet. Can I do these exercizes even though I had surgery. I don't feel it is helping me. My feet always tingle. LOVE your videos

[@marcelee641]

I am so excited to have targeted exercises for my lumbar stenosis. I am recovering currently from Trachantor bursitis. this has made me realize exercise is needed to strengthen my body.

[@epmanualphysicaltherapy]

Hey Marcelee! We are glad you found our content and hope these recommendations help! We would love to hear an update in the future!

[@marcelee641]

@epmanualphysicaltherapy I will keep you updated. I never realized my buttocks muscles were weak. I know my abs are but these exercises are encouraging. Thank you

[@b374mxg]

I recently had a epidural lumbar spinal injection procedure performed What you described sounds exactly what I have My PT never mentioned this I’m going to do what you show Thank you and I’ve subscribed

[@epmanualphysicaltherapy]

Hey Mark, so sorry to hear that you were unable to get help for your back :-( we hope that these exercises provide you with some relief and benefit. Keep us updated on how you are doing with them!

[@sharonsmith1816]

I am newly diagnosed with severe lumbar stenosis. The diagnosis came after a total knee replacement that I was not recovering from after a year. I kept telling Dr’s that I couldn’t be on my feet or walk longer than 10 or 15 min but they didn’t make the connection that it could be spine related. I searched for exercises for lumbar stenosis and found you and very happy that i did. I am already doing several exercises and learning to walk the proper way that you instructed on your videos. You are doing a great work to those of us debilitated from this terrible condition! My goal is to NOT have surgery and regain my mobility! I am very HOPEFUL!

[@ruudvanwuyckhuise6519]

Thank you for your great lessons. It really helps.

[@epmanualphysicaltherapy]

You're very welcome Ruud!

[@francisalanbeattie4458]

Many thanks, great

[@jkd6969]

Thank you, this is priceless!!!

[@jndking9419]

Thx for the advice. I’ll try the exercises.

[@epmanualphysicaltherapy]

You’re welcome! Please let us know how it goes for you trying this out!

[@candygrammel8676]

I wish you were my therapist when I started this nightmare journey 16 yrs ago. Two laminectomies later, recurrent issues and torn meniscuses. trying to avoid injections and more surgery. I will be looking at your back program. I start new pt tomorrow and know what to look for. Now I have to see what you say about neck. They want to fuse the whole thing and I say no. Between you and dr john Bergman on YT, I'm hoping to be make it. Thanks.

[@bonnieketterman6542]

Yes that was really interesting & Informative I'm going to try those exercises that u showed see if maybe they help me

[@chrisbrooks6697]

As someone with three lumbar surgeries so far, I will confirm that this works. It was the first thing I was taught in PT. If you can remember to keep good posture while you're up and about, it can add so much more time that you can stay on your feet before the pain gets too bad. I also do squats a lot as well, since it makes it easier and more automatic when you need to pick something up off the ground. I am 46 and I can drop to floor and pick something up without bending my back at all, just from doing maybe 25 squats per day. I did have to work myself up to that, though. I also told my physical therapist what I was doing, and she supported it as long as I was keeping my back straight while doing them. I have a back brace, too, which does help a lot when I need to do heavier chores (I'm limited to 20 lbs max after all the surgery, so if I push that slightly, I wear the brace). The problem with the brace is that if you rely on it too much, it can actually cause your core to get weaker, like he said. Trust me, after my first two surgeries where the doctor required the brace, the recovery was A LOT longer after the brace came off! In fact, after lumbar fusion surgery, they don't even make you wear a back brace anymore.

[@francesscarlata822]

I have lower lumber stenios.sometimes I hurt so bad I can hardly stand it. I ask myself why did this happen to me.

[@francesscarlata822]

When I am sitting it does not hurt.

[@francesscarlata822]

This is the most depressing thing. When I fly I have to request a wheel chair, because it hurts to bad to walk that far to get to my gate.

[@uGoGop]

Thanks for your detailed step by step instructions

[@katiedid1851]

Thank you Trying right now

[@craigroberts757]

I grew up in Ft. Hancock in the '60s and early '70s My Dad was a UTEP Alumni, He received his teaching credentials there and my Brother graduated with a BS in Business, Class of '70, and is an Alumni too. Good information. I will try these exercises and will post my progress. I'm desperate. The VA is sending me for an MRI at the end of June with an appointment with a neurosurgeon. "Go Miners"!!!!!!!

[@randyehrick8011]

Thank you so much!

[@nancykowalkowal3078]

I’ve never met anyone with this approach, I’m going to try it , I’ve had surgery and going to PT for a long time, nothing ever worked

[@ShaGemDropper]

I wish I had this information a long time ago. I had to have emergency surgery on my back for cauda equina syndrome. I’m now about to get a cage and screws in my back now. My first surgery was spinal decompression surgery.

[@jjroseknows777]

Thank you. Great.

[@Pluviophile218]

This sounds like sound, practical, common sense advice for someone like me who suffers from spinal stenosis. Some of this looks a little challenging but I'm willing to give it a try for some relief and an opportunity to walk for exercise. Thank you so much!!!

[@epmanualphysicaltherapy]

Hi Pluviophile, we are so sorry to hear that you are suffering from spinal stenosis! Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal(You would only feel discomfort if the exercise is new to you or if your muscle is atrophied), but pain is not. We have a lumbar spinal stenosis playlist you might find helpful. You can access it here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We hope you can feel some relief soon. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@Pluviophile218]

@@epmanualphysicaltherapy 🥰😍Thank You!

[@mariaking4226]

❤l needed to see this! Great, Many Thanks!

[@epmanualphysicaltherapy]

You are so welcome!

[@KTen-cm6wx]

Excellent information. Do you know about Costochondritis

[@stevensacks6869]

Thank you. Steven from Kumamot, Japan

[@bobbehers1625]

Thank You!

[@moshack]

Everything you just described is what I figured out on my own with trial and error. Basically you just need to keep all of your core tight while sitting and walking. 40% or so. And keep a mind muscle connection with your alternating glutes. All of the time if you can remember to keep doing it. That’s why running is often easier to do than casually walking. When you are jogging everything is tight and as a result you feel less pain or no pain at all.

[@speedoflite1xspeedoflite1]

65 yo w/"severe spinal stenosis" L2-L3, L3-L4; "new ruptured disc L3-L4; moderate stenosis L2-L2. Multi-level disc degeneration. Severe loss of disc height, disc desiccation (dehydration) L5-S1. Constant sciatic nerve pain & spasms both cheeks. Can't run, sit, or stand for long. Can't do calf raises. Walking bent over. Hot right foot & tingling toes. Neurosurgical consult tmr. Ab/glute exercises help ease pain and pressure.

[@NanaKaren555]

Thank you!

[@emazey5044]

This is good stuff! I've been wondering how best to walk, which muscles to work on and which need to fire up. This is perfect beginner advice! And when you recommend (and show how to use), the exact support belt I've had for about a year, I know I'm on the right channel lol! Thanks, new sub! 👍

[@epmanualphysicaltherapy]

Hey thanks E Mazey!!! We're glad you found the help you needed!!! Welcome to our channel!!!

[@donnabradshaw5200]

I have stenosis at L4 through S2 ~ degenerative disc disease ~ and a bone density of negative 2.0. Your videos are very helpful. Thank You.

[@epmanualphysicaltherapy]

Hey Donna! We are saddened to hear that you're dealing with multiple back issues, we can only imagine how this has taken a toll on your overall health. We are glad to hear that you are finding the information in our videos useful. If you would like a more structured approach or program that is likely to help with back conditions like sciatica, herniated disc, spinal stenosis, arthritis, and other back problems. The. this program might interest you: "28-Day Back Health & Wellness Program" www.epmanualphysicaltherapy.com/back-health Thank you for your support! 😄

[@pattyclavijo2032]

Hiking is my passion but over the years it was so painful. I was treated for periformis syndrome, weak hips and when I was finally diagnosed with lumbar stenosis a year ago I had to stop hiking as it was too painful. Luckily my physical therapist recommended many of these movements but didn’t understand how often I needed to do them to get to healing. I had magical thinking- if I did a few exercises a couple times a week, I’d feel less pain- in reality I was not better. Then I added in on my own all the exercises that compress the spine as you describe in another video. I was really frustrated with myself. Thank you for really driving home the importance of practicing basically a new way of life. I really want to hike again, at least in some capacity. I am definitely going to do your 28 day program.

[@JJpups]

Hi Dr David- just wanted to say thank you!! I’ve been trying many methods for chronic pain from my spinal stenosis due to OA. Your videos have made a real difference! Thank you so much for your expertise!! 😊🙏