LUMBAR SPINAL STENOSIS. BEST Exercises, Stretches & Advice for Back & Leg Pain Relief

#stenosis #backpain #backpainrelief #lowbackpainrelief #lowbackpain
Are you suffering from back & leg pain that is worse with walking or standing? Pain is relieved with sitting? And seems to come on gradually as you've got older?
Lumbar stenosis is caused by the narrowing of the central canal/foramen of the vertebrae body in the low back, causing compression/entrapment of the neural and vascular elements. Causing low back pain, leg pain/symptoms and more rare serious issues.
Timeline:
0:00 Start
0:16 Anatomy
0:32 What does it feel like?
0:58 What is causing your symptoms?
2:26 Postural/Daily Modifications
3:26 Level 1 Stretches
5:42 Level 2 Stretches
8:18 Exercise/Rehab
10:26 Walking/Cycling
11:15 Diagnosis
12:55 Mechanism of Injury
13:55 Vascular Claudication
14:33 Surgery
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Gluteal Tendinopathy: • How to FIX Lateral Hip...
Lumbar Spondylolisthesis: • Lumbar Spondylolisthes...
Eight Best Low Back Stretches: • Top 8 Effective Low Ba...
References:
pubmed.ncbi.nlm.nih.gov/19578...
pubmed.ncbi.nlm.nih.gov/19578...
pubmed.ncbi.nlm.nih.gov/34187...
pubmed.ncbi.nlm.nih.gov/29031...
pubmed.ncbi.nlm.nih.gov/2312537/
www.uptodate.com/contents/lum...
jamanetwork.com/journals/jama...
emergencymed.org.il/wp-conten...
pubmed.ncbi.nlm.nih.gov/31982...
pubmed.ncbi.nlm.nih.gov/22796...
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[@simonfreeman148]

Very straight to the point advice with exercise demo, just what I have been looking for. Thanks so much 👍

[@PerformanceSportSpine]

That was exactly our intention. You are most welcome, glad you found it helpful!

[@user-ps1de2ko3i]

Thank you for this comprehensive exposition of the subject.

[@PerformanceSportSpine]

You are most welcome! Thanks for watching

[@kokoabia-bassey1993]

Straight to the point. Thanks.

[@PerformanceSportSpine]

Yep! That was our hope. Thanks for the comment.

[@abdoalshawafi30]

Thank you!. Clear and precise!!.

[@PerformanceSportSpine]

Thanks for watching! That is exactly what we were hoping for.

[@joannapril2362]

Thank you, for the information! Much appreciated!

[@PerformanceSportSpine]

Our pleasure! Glad you found it helpful.

[@delorisedwards8726]

Thank you very much for that video very straightforward and excellent explanation and advice.

[@PerformanceSportSpine]

You're very welcome! We are really glad to hear that!

[@pam777]

Amazing video ! Blood flow to the nerves in and out ,I have just learnt something very important! Many thanks 😊 🙏

[@PerformanceSportSpine]

Thank you! We thought it was super fascinating when we learned it too. Thanks for watching.

[@bshnabel]

Excellent video, thank you very much

[@PerformanceSportSpine]

Glad you liked it!

[@stevescott2828]

Excellent video and clear demonstration of exercises

[@PerformanceSportSpine]

Glad it was helpful! Our goal is simple and effective exercises/advice.

[@djcarter8994]

By far the best video on this subject I have come across. Deserves many more views.❤

[@PerformanceSportSpine]

Glad you think so! Appreciate the nice comment.

[@rosegombos2120]

Thank You very encouraging and precise I will do the exercises

[@PerformanceSportSpine]

Wonderful! Yep simple is most effective!

[@sunchaserw1477]

Thank you so much for the information and teaching. Very informative and the most detailed explanations I have ever told. Thanks!

[@PerformanceSportSpine]

Thank you for the nice comment! Very glad to you found it helpful and informational.

[@BobSchecter]

71 and symtoms just started a few weeks ago, waiting for the doc to read the MRI I just had and watching dozens and dozens of videos - this is by far the clearest and I'm hopeful the most helpful video. Thanks

[@PerformanceSportSpine]

Hopefully it will be good news! Fortunately there is a lot that can be done to improve this condition that isn't surgery. Thanks for the kind words and for watching. Please let us know if you have any questions

[@michellehuang9133]

Very good info and great exercise demo，it is easy to follow , thanks so much😄

[@PerformanceSportSpine]

Glad you enjoyed it! That was our hope, so happy to hear it came across that way. Thanks for watching

[@sandyshepard6246]

Thank you so much I really need this!

[@PerformanceSportSpine]

Happy to help. You are most welcome!

[@frankdonato8377]

Very useful info, I have exactly what you describe.

[@PerformanceSportSpine]

Glad it was helpful! Thanks for watching.

[@lbillie3103]

Dr you make learning easy and interesting. Thanks

[@PerformanceSportSpine]

So happy to hear that! Thanks for watching

[@gosia3032]

Awesome video !!! Thank you !

[@PerformanceSportSpine]

Thank you!

[@annstegmayer4316]

This doc is the best i have ever viewed, thank you so much

[@PerformanceSportSpine]

Wow, thank you! Very kind of you.

[@ayannas3473]

This was great and gives me hope. I will try these excercises at the gym.

[@PerformanceSportSpine]

You got this!

[@margaretm.7079]

Excellent demonstration

[@PerformanceSportSpine]

Glad you liked it!

[@dggd]

Thank you. Much appreciation.

[@PerformanceSportSpine]

You're most welcome!

[@hakeemsham22]

Thank you very much Dr Zac

[@PerformanceSportSpine]

You are very welcome!

[@hcjohnson2744]

Excellent video presentation on the subject. I appreciate your thorough explanations. 🙏

[@PerformanceSportSpine]

Glad it was helpful! Thank you for the nice comment

[@teresamurphy2921]

Suffering 6 years with back gone to everyone nó luck. Back is unbearable on Cruches all the time. Teresa Murphy.

[@bobrosberg55]

Great video, well explained. Feels like my symptoms....

[@PerformanceSportSpine]

Thank you! Happy to hear you found it beneficial.

[@0xVeniVidiVici]

Awesome video. Thank you!

[@PerformanceSportSpine]

Thank you too!

[@ayannas3473]

I needed this. I've been dx with grade 1 Spondylothesis but have the very same symptoms you've mentioned. I'm trying to avoid surgery and will put in the work with these recommended excercise. I'm currently getting decompression therapy as well. I'm just trying to do what it takes to get back to my life. Thanks so much.

[@PerformanceSportSpine]

We have had extremely good success with people implementing this video to avoid surgery

[@nilesosborne9910]

@@PerformanceSportSpine performance sports spine

[@subhash177]

Nicely explained thanks a lot

[@PerformanceSportSpine]

Glad you liked it. Thanks for watching!

[@ericweekes2797]

Very informative - thank you!

[@PerformanceSportSpine]

Glad you enjoyed it!

[@PetenSal]

I’m 62 and having a terrible time trying to walk and just function. MRI shows lumbar discs bulging, surgeon says nothing surgical. But no diagnosis provided. My Dr. hasn’t been able to give me a diagnosis either. So I’m researching online, this video perfectly describes my symptoms. Very frustrating, all the Doctors want to do is prescribe drugs, fix the symptoms not the problem.

[@PerformanceSportSpine]

Yes, unfortunately often treating the symptoms is the main goal. Hope this video helps clarify things for you. Please let us know if you have any specific questions.

[@michaelhatch1255]

Thank you very much! My wife has been suffering from lower back pain for years - your video’s covering of causes, exercises and other remedies was outstanding!

[@PerformanceSportSpine]

You are most welcome! Sorry to hear she has been suffering from this, hope this helps! Thanks again for the comment.

[@rajmondamekshi4853]

​@@PerformanceSportSpine❤

[@mfurman]

Very good video! Thank you. You said something that no therapist told me point blank but what I suspected for some time: there is no cure for it, just mitigation for symptoms

[@PerformanceSportSpine]

Thank you. Yes, unfortunately there isn't. But with exercise, stretching and activity modification most people have good long term outcomes! Please let us know if you have any questions

[@byamunguisaac8819]

you're Exellent,sir:I am surching good friends can support me.i sickness lumbar I need too meet doctor but no job I have .thank you

[@paulpugh2480]

Good info.thanks.thumbs up.

[@PerformanceSportSpine]

Thanks for watching!

[@ST-md9pj]

Thank you very much Dr Zach . I find this video very useful. I have suffered this condition for a long time as I didn't know about it. I have felt a difference in my affected leg after doing the exercises from this & 2 other videos.

[@PerformanceSportSpine]

Wonderful! Sorry to hear you have suffered from this for a long time, but so glad to hear the video has helped!

[@jeanricketts6880]

Pain is behind left calf and knee, it gets stiff after sitting and can't stand on left leg.

[@PerformanceSportSpine]

@@jeanricketts6880 Sorry to hear you are dealing with this. Does the stiffness get better or worse as you move around?

[@teesah193]

Thank you so much! Your videos are helping me so much ❤️

[@PerformanceSportSpine]

You are so welcome! Thanks for watching and happy they are helpful!

[@drqurat3037]

My numbness worst when I walk too much.. other wise in sajda I relief.. is it stenosis

[@sreenivasaraonallabothu8025]

I’ve subscribed to this channel so that I couldn’t miss.

[@PerformanceSportSpine]

Thanks for subscribing!

[@danielpearson4972]

Was diagnosed with this about 5 years past. The doctor referred me to physical therapy and they never preformed any of these exercises. So dropped out as it was not helping. Now I understand why. Been going to the gym on a seated bicycle. Even walking I would become very bent over. And shopping used the cart to support me. Use a walking staff. Have a compressed cartilage between the 4th and 5th vertebrae from a fall when 15 years old so this may a result of that also. 73 years now. Thanks for this may help.

[@PerformanceSportSpine]

Sounds like you are doing a great job manage this. Hope the video helps!

[@johnbrazer7198]

5:24 😅

[@juanbarturen2726]

Thank you. I have that Lumbar pain. When I walk, I get it baby. Lean forward then feel better for a while. Then it comes back. I was told it was the Sciatic. It's on my left. All the way down my left leg. Thank you for the information

[@PerformanceSportSpine]

You are so welcome! Glad you found it helpful.

[@maylailum5335]

Awesome ‼️

[@PerformanceSportSpine]

Thanks!

[@francisalanbeattie4458]

Many thanks.

[@PerformanceSportSpine]

You are welcome!

[@sreenivasaraonallabothu8025]

Thanks a lot, Finally I found this video very informative and useful. I’ve seen somany on this topic but this is something different very educative. And above I liked this because of your prompt response to the people asking questions. Great 👍

[@PerformanceSportSpine]

Glad it was helpful! Try our best to answer as quick as we can. Thanks for noticing.

[@varneydavis7295]

Thanks for the information. I have been experiencing this lower back pain since 2017 off and on but mine is severe when I sit to get up is very painful. I most time cannot stand up right or straight bu t preferably ok when I lay down

[@PerformanceSportSpine]

You are most welcome! One thing that can help when having difficulty standing up, is to use you hands and press into your thighs to help you stand. That way you use more of your legs/hips, rather than your back.

[@susisanders1097]

Thank you..🙏🏻 been suffering since last June, got injection last week, felt getting worse.. found this video this morning hopefully will help.

[@PerformanceSportSpine]

You're welcome! This video will give you a lot of great things to implement. Let us know if you have any specific questions.

[@10foxylady]

Injection doesn’t cure! It’s just an alternative treatment.

[@bijayaloksam3135]

Very very good.

[@PerformanceSportSpine]

Thank you! Cheers!

[@bornagainchristian2501]

Very much apprecaited this video 3 months ago I was diagnosed with L4 L5 L5 S1 spondilolisthesis stage 2. Ithis condition same with lumbar stenosis because the symptoms are almost the same. Havent done MRI procedure yet as my ortho doctor recommended.

[@PerformanceSportSpine]

The spondilolisthesis can cause the stenosis of the spinal canal and subsequent nerve irritation. This video will help explain the spondy better. kzbin.info/www/bejne/fX2of3ake7GNpNU Let us know if you have any questions

[@orwellhuxley6301]

Thank you.

[@PerformanceSportSpine]

You’re welcome!

[@user-jl5jb4xo5k]

Dr Zach i love your videos is this also good exercise for spinal cord injury T10 in complete and in 49yrs old?

[@PerformanceSportSpine]

Thank you for the kind words! It depends on the nature and severity of the injury. Has the cord been assess with MRI and/or a spine specialist stated that it is safe to perform exercises?

[@byamunguisaac8819]

Thank you a doctor

[@PerformanceSportSpine]

You are welcome!

[@jeedsp2640]

Thank you

[@PerformanceSportSpine]

You're welcome

[@sreenivasaraonallabothu8025]

Thanks

[@PerformanceSportSpine]

Wow, very generous!

[@evehawasow2527]

Tanks. Exellent

[@PerformanceSportSpine]

Glad to hear!

[@bornagainchristian2501]

I have done my MRI. Aside from L4 L5 L5 S1 Stage 2 spondylolisthesis, the result showed I have L3 L4 Stage 1 spondylolisthesis Your exercises are great, I will incorporate them in my routine Thank you.

[@PerformanceSportSpine]

Great, glad you found them helpful! Here is our video on spondylolisthesis as well: kzbin.info/www/bejne/fX2of3ake7GNpNU Please let us know if you have any questions.

[@kostasgoulas3625]

Great video. Having lumbar stenosis but no pain after your stretches can I proceed with deadlifts after several days?

[@PerformanceSportSpine]

Thank you! Great question, unfortunately we can't give you specific medical advice. But in general yes, just start slow and find the right entry point. Nothing beats smart programming!

[@jimsmith4611]

I have had the symptoms you describe for over 9 years now with excruciating pain which has got steadily worse over those 9 years. Your video was most Helpful thank you. Plan to do the stretching exercises every day for a while to see if there is any difference. Already doing them on waking this week and able to walk further with my dog with reduced pain. So fingers crossed. GP practice not interested "this is back pain" 'nothing we can do for you'" "you'll just have to take pain killers".. They continue to resist sending me to other practitioners other than physio thereapist. Won't arrange an MRI to determine what is going on. Told at my last appointment last week that I have arthiritis in L3,4 & 5 and that this was diagnosed in 2017. This was the first that I have heard of this never mentioned before. I have had 3 herniated discs in the same area but no mention of arthiritis in my lumber region. thanks again.

[@PerformanceSportSpine]

Sorry to hear about your experience, It is extremely frustrating when we get dismissed by the people that are suppose to help us. The stretches should help! Finding ways to self-manage and understanding our back pain is the most optimal approach.

[@10foxylady]

I know the feeling!

[@israelschurek9046]

This show is the best i have ever seen. Thank you so much! I just want to ask what is your opinion on swimming. and Water therapy?

[@PerformanceSportSpine]

This just made our day! Thank you so much for the nice comment, we really appreciate it. Water therapy is great, swimming you will need to start slow and see how the back tolerates it. If it increase your symptoms, you will need to avoid it .

[@mariammaabraham5747]

Exlent viedio

[@PerformanceSportSpine]

Thank you!

[@juniorgemini8076]

Wow this is awesome for me I must show my family this video so they understand when telling them that my back hurts 😢 😞

[@PerformanceSportSpine]

Glad it will be helpful explain the issue ot your family. Thanks for watching!

[@anjaliyadav-vn7yz]

I am suffering from this condition for a long time and doctor suggested me surgery

[@PerformanceSportSpine]

Sorry to hear that, we highly recommend implementing what we talk about in this video. Have ton of people avoid surgery that way

[@usernamemykel]

Superb - no choice but to immediately sub.

[@PerformanceSportSpine]

Thank you, really appreciate you subscribing!

[@christinemulgrew2315]

Dr Zach can I still try these exercises as I also have spondylolisthesis and pars defect bilateral.

[@PerformanceSportSpine]

You should be able to, as long as the spondy is stable. When was your last image and did the practitioner tell you?

[@frankdonato8377]

Is a a regular stationary bike ok to use or only the type in the video with the legs extended?

[@PerformanceSportSpine]

Yep, that will work great too.

[@leaalabastrolea4951]

THANK U

[@PerformanceSportSpine]

Of course! Thanks for watching

[@animalll]

I am 36 and have all these symptoms (radiation goes down my left leg to calf with back extension) after doing a deadlift exactly one week ago and hearing 3 little popping sounds around my SI joint area. The doctor gave me steroids,flexiril, and a back brace but the pain is still about the same. Back brace in place and I still have the pain too. Is traumatic stenosis the same or do I possibly have something else to worry about? They didn't do imagining at the ED as it seemed they were just looking for bulge/herniated disc. Thanks for all the info regardless.

[@PerformanceSportSpine]

Sorry to hear this happened. As for it is traumatic stenosis or something else, I can't say unfortunately with an examination. Don't be too frustrated if there is still pain after 1 week, these usually take 4-8 weeks. And medication just doesn't help much when the pain is being caused by the nerves. Lastly, if it is stenosis and the back brace puts your low back (lumbar spine) into extension, it is likely to make this worse. Please let me know if you have any additional questions

[@Deanosthegreat]

Great video thanks! I have just been diagnosed with bilateral neural foraminal stenosis L5 S1 with compression on the left exiting nerve. I have no pain/disc bulges but i do have pins ans needles in the left leg. Can this cause cauda equina?

[@PerformanceSportSpine]

Thank you! Cauda equina is usually caused by a severe and acute disc herniation. Also, thank you for subscribing.

[@Deanosthegreat]

@PerformanceSportSpine Thank you for replying and no problem! Great content!

[@mmalcolm2709]

I have been suffering for months now, I am on short term disability for months now, I try everything under the sun and it DOES NOT WOTK, my doctor does not NOT recommend surgery because I have multiple finding in my spine, I am now waiting for steriod injection, I can't wait for this, it's my last hope, I have to go back to work and I don't know how I'm going to manage. It's the worse pain I have every endure in my life, I feel like I can't go on.

[@PerformanceSportSpine]

This disease can be extremely debilitating. Hopefully the injection will help.

[@boa1793]

I’m going to try grounding. Your buy grounding sheets that you plug into a grounding outlet. OR put foil tape on your bed, connect to a grounding outlet. I don’t remember the video but I’ll look for it.

[@mateo-6965]

2 days ago I received my 1st back injection. I had an MRI which showed 2 bulged discs and sever Ortho stenosis. Been dealing with it for years and it progressively got more frequent and more painful on the nerve. My back feels so much better, the very next day unloaded a truck bed full of crushed granite lol, prolly shouldn't have but was so eager to get something's done without pain.. Hope you get it soon.

[@EnglishCad]

Have you tried Inversion? It might help. You can buy a basic inversion table for under $100. Basically you are using gravity to relieve the pressure in your lower back. You need to totally relax, slowly exhale. You might hear a pop or a bang.This is a good thing. Hopefully you will get relief. I tend to have a hang at the end of the day when the spine is most compressed.

[@boa1793]

@@EnglishCad, You didn’t direct that towards me, but I would never do inversion. It seems one has to have a really good basic muscular structure to support the back. I know I don’t have that. I think of one of the Superman actors who hung upside down for a kissing scene just a little bit too long and has been out of commission since. I might just destroy your back.

[@generic_official]

What should you do if you're asymptomatic and want to keep it that way? I walk without issue for an hour a day but could walk further if I wanted to.

[@PerformanceSportSpine]

Be as healthy as you can. Make sure to do some sort of resistance training 2-3x/week and get 150 minutes of moderate exercise/week.

[@aimjbtnh3]

What about glute exercises. Like a reverse leg lift. Is that ok with L2-S1 bulges, or would that probably pierce the cauda equina?

[@PerformanceSportSpine]

Those won't hurt the cauda equina. They can be a get exercise. With stenosis, lumbar extension normally isn't well tolerate so just make sure it is primarily the hips that are doing the movement

[@abdeljalilsidki8740]

It’s very interesting , How to now nature exacte of myn pain ?what can send you ? I’m runner I have back pain more than 0ne year

[@PerformanceSportSpine]

sorry, not exactly sure what you are asking?

[@KarzanPhotography]

Would this cause pain in calves when performing exercises needing more blood flow, like running or hiking up a steep hill.

[@PerformanceSportSpine]

Potentially, hard to say for certain. Often walking uphill is better for this condition as it puts your spine in a more preferred position. As for running, it really is case by case.

[@10foxylady]

I have spinal stenosis and spondiolystesis l4 l5 s1 osteoarthritis

[@PerformanceSportSpine]

This video should help you! Also check of this video for information and exercise for the spondy kzbin.info/www/bejne/fX2of3ake7GNpNU

[@jdsworld2542]

Kudos to you, bro. I'm 25 years old. I have spent a lot on this condition, but unfortunately, I'm still here with my pain for 3 years. My pain gets worse while sitting. I didn't see your view on sitting posture. Please point it out if there's any😊

[@jdsworld2542]

And please answer, can one live a normal sex life with this condition?

[@PerformanceSportSpine]

Sorry to hear that. Typically this condition is improved with sitting. Some things can help, 1) is remove a lumbar support if you are using it. 2) Having your knees above your hips so help 3) having your feet wider apart often helps. And thank you!

[@PerformanceSportSpine]

Unfortunately we can't answer this as this condition has varying degrees of severity

[@jdsworld2542]

Thanks alot

[@PerformanceSportSpine]

@@jdsworld2542 yep!

[@mwalad]

Does this imply for this MRI finding Spondylosis most marked at L4/5 right foraminal annular tear, disc bulge indenting thecal sac and facet arthropathy causing bilateral moderate exit foraminal stenosis What to avoid from ur exercise or if u have any video addressing disc bulge

[@PerformanceSportSpine]

Those are common findings with people with stenosis and general safe to start stretches/exercises. However we can't say specifically for you without a personal assessment. We hope to get a video on disc bulges up in the next few weeks

[@mwalad]

@@PerformanceSportSpine that will be very good . I will be following your exercise and wait for any more inputs in the coming video .. thanks

[@baby5968]

Hi can I do these if I have stenosis and bulging disc’s?

[@PerformanceSportSpine]

Yes you can.

[@fadhillahharis8894]

I use Diclopenac natrium. Amitripitylin, and Eprinoc. Can You tell me the best one of medicine for me?. Thank You.

[@PerformanceSportSpine]

Unfortunately our license does not cover medication and/or prescription rights. So we can't recommend a specific medication

[@parantapbhardwaj7057]

Is the pain always happen behind the leg and does it happen in both leg or can be caused anywhere.

[@PerformanceSportSpine]

Most often it affects both legs, but sometimes just one. And it can cause pain in different places, it depends on which nerve root is getting compressed and/or irritated. Here is a link of the different areas. Please let us know if you have any additional questions. www.google.com/search?q=lumbar+dermatome&sxsrf=AJOqlzVagxj6MJP-GulV3AnhTJfg_HA4qw%3A1673026903015&source=hp&ei=Vl24Y-2MO_rD0PEPpZy-mA4&iflsig=AK50M_UAAAAAY7hrZ0gdV--9JX9450jamWWiJoGMvhpB&ved=0ahUKEwjtj4HyvrP8AhX6ITQIHSWOD-MQ4dUDCAk&uact=5&oq=lumbar+dermatome&gs_lcp=Cgdnd3Mtd2l6EAMyCAgAEIAEELEDMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEOgQIIxAnOhEILhCABBCxAxCDARDHARDRAzoOCC4QgAQQsQMQxwEQ0QM6CwguEIAEELEDEIMBOgsILhCABBDHARDRAzoLCAAQgAQQsQMQgwE6CwguEIAEEMcBEK8BOggIABCxAxCDAToLCC4QgAQQsQMQ1AI6EQguEIAEELEDEMcBENEDENQCOg4ILhCABBCxAxDHARCvAToOCC4QxwEQsQMQ0QMQgAQ6CAguEIAEELEDOg4IABCABBCxAxCDARDJA1AAWIYdYIkeaABwAHgBgAFdiAG1CJIBAjE2mAEAoAEB&sclient=gws-wiz#imgrc=8UjbAZkgTJL--M&imgdii=PqSK4F_Eo5lJGM

[@parantapbhardwaj7057]

@@PerformanceSportSpine thnx

[@harolddasynth795]

Hello Dr Zach,i have this condition since 7 months ago and i have been in theraphy session to decompress the spine but seems that it's not getting better,my doctor said that there is no cure for this,however he said that if it gets worse,i have to undergo an injection to decompress it?i hope it won't need a surgery,thank you,this is very helpful...

[@PerformanceSportSpine]

Hi! yes, unfortunately there is no cure for this. That being said, people often can see significant improvement when implementing the recommendations of this video. Glad it is helpful, thanks for watching and let us know if you have any specific questions.

[@SaifullahSikandary-pw8bo]

Hi Doctor, I have spinal stenosis in my L5S1. Did MRI and doctors are suggesting doing operation to release the pressure off the nerve. I have cramping, numbness and pinching while walking and sometimes in sleep and its get better when I sit. I don't want to do surgery. Anyway, I could treat it without surgery?

[@PerformanceSportSpine]

Hello! Fortunately for this condition, there is an extremely high success rate for people that implement the posture modifications, stretches and exercises and end up not needing surgery. Have you start the stretches we recommend?

[@SaifullahSikandary-pw8bo]

@@PerformanceSportSpine Thanks very much, yes, Its been a day I have started the stretches in the video. Thanks again for your valuable information. It gives me peace of mind.

[@PerformanceSportSpine]

@@SaifullahSikandary-pw8bo You are most welcome! Our hope was help give people peace or mind and strategies to help them self-manage this condition. Please let me know if you come along any specific questions

[@shopse.pkshopping5505]

​@@SaifullahSikandary-pw8bohow r u now??

[@enkuneheyob3499]

I have an L5-S1 disc bulge with mild forominal stenosis. Does this activity helps please? I was doing a cobra pose and other activities which I feel abrogated to yours. Thank you

[@PerformanceSportSpine]

neither one of that should or will stop you from being active. However initially, you make have to be selective with how much and how fast you start things

[@enkuneheyob3499]

​@@PerformanceSportSpine Thank you for responding. I have been wondering why my condition hasn't improved in almost three years. I've been careful about my posture, avoiding bending over, and doing exercises to strengthen my abs and back muscles. However, I just recently learned about stenosis & its typical excercise, The term was mentioned in my test results and I found the exercises you recommended for it were not recommended for bulging disc issues. As you have said, I don't need to desregard the problems associated with Stenosis, Hence, I think I need to try a different approach. Balancing!Just so you know, I don't have severe pain now, not even when I was sick, and I can even do challenging gymnastics despite being 41 years old.

[@lawawhturaw2125]

now i'm having lumbar nerve pain and sciatica.

[@PerformanceSportSpine]

Sorry to hear that. This video will help with sciatica: kzbin.info/www/bejne/i6iYgauMo5qiatE

[@peterankin985]

Wow what a helpful video my doc said i had sciatica another doctor said it is spinal arthritis and the physio i have at the moment said it is piriformis syndrome that i have so i am confused now but after seeing the symtoms you posted o think it is spinal stenosis as i cannot walk far without sitting down and have to lean on my shoppin trolley to buy groceries i am 74 so looks like i am in trouble with stenosis after all😢

[@PerformanceSportSpine]

Yes, unfortunately this can get misdiagnosed a lot. Fortunately for a lot of people, following what we talking about in the video can significantly decrease their pain and improve their quality of life!

[@peterankin985]

@@PerformanceSportSpine thank you for your polite answer.

[@user-lw8yi5vr4e]

Oh HAD THIS SURGERY ALSO HOW LONG IS THE RECOVERY , YESTERDAY

[@PerformanceSportSpine]

The surgeon that did the surgery would be the person to answer that question

[@mdmostakim4440]

amar scoliosic convenyity toward lefsaid ata ki excersaij a thik hobe pls reply

[@PerformanceSportSpine]

If you are asking about scoliosis, this video will help kzbin.info/www/bejne/jX-8dnZ9pM-kmdE

[@praveenbindla3880]

I'm 38 only still i have this. I need some inputs from you sir. I have disc bulge 8 years back. After doing some yoga for 1 month pain went off. Now recently i played cricket and pain numbness started at the right leg. I had my MRI , it shows that L4 L5 S1 disc bulge and nerve compression. My spinal diameter at affected is 5mm which should be 12mm. So doctor suggested it is chronic pain not newly disc bulge(not acute). So he suggested to do flexion exercises. Can you please suggest something on the above sir.

[@PerformanceSportSpine]

If you symptoms are on the right, but the disc issue is on the left, it is unlikely that, that is causing your symptoms. Fortunately disc heal over time. As for what exercises you should do, I can't specifically recommend any as I don't know you condition. However, often common sense will work, start slow, if the exercises feels good, gradually progress. If it increases your pain, stop. Also be patient this will most likely be a months thing, not weeks.

[@praveenbindla3880]

@@PerformanceSportSpine yes Thanks alot sir

[@russberg900]

Saunders home lumbar traction is also useful.

[@PerformanceSportSpine]

Good to know

[@joseluismotemayorflores6910]

Podrán traducirlo al español yo estoy operado de las cervicales y presento algunos problemas en las lumbares

[@PerformanceSportSpine]

We will try and translate it

[@reginamay2767]

So wat can be done about the pain i was told to operate to clean up the bones since I have bone spurs

[@PerformanceSportSpine]

We take about the mechanism of injury in the video @ 12:15. Again the nerves can heal/adapt without the bones being removed for a lot of cases

[@helenfanegan1102]

I feel tightness in my low back when i walk and my legs acne me, i can't walk long distance without stopping to sit to continue my journey and my back has bent.I'm of going for surgery. Do you think these exercises can be of help ?

[@PerformanceSportSpine]

Yes, these stretches and exercises will definitely help!

[@cesarcortes2587]

Is it still possible to lift weights at the gym with spinal stenosis? (Compound lifts)

[@PerformanceSportSpine]

Yes for most people. Often some modifications have to be made, like adjsting range motion, tempo, weight or doing a seated deadlifts instead of standing for example

[@wayneburrows9202]

Im only 43 and had back pain for few years but kept working until one day boom couldnt move down one side after few months had disc removed found another bulging, been over a year now had to finish the career i had for 25 years ,tried injection in spine no joy now waiting for radiology or something like that to see if that works feels like lifes over stuck in after being so physical .

[@PerformanceSportSpine]

If this is the condition that is causing your pain and symptoms, we highly recommend implementing the treatments and strategies we cover. A lot of people have seen amazing improvement in their condition from them

[@ariskarimi2160]

Top👍👌

[@PerformanceSportSpine]

Thank you!!

[@petrinakeay4075]

Thanks, but not sure if I have this but my biggest problem is I can’t raise my right leg, my back just won’t let. I can’t get socks on anymore, have to use all kinds of device, I am almost half way lay down to get a sock on, my other leg no problem.

[@PerformanceSportSpine]

Yep! Sorry to hear that, if you are also having difficulty sitting cross legged on the floor and/or getting into your car. There is a good chance it is also your right hip. This video will help if so. kzbin.info/www/bejne/rXWcioyMi657f6M

[@habtamusium8646]

Dr mine is the opposite feeling . my work is long sitting and get trouble when stand to straight position after 5 min. Does it permissible for my case ? Many thanks .

[@PerformanceSportSpine]

Usually you just need to strengthen and increase the endurance of the back & muscles. Planks and crunches work great!

[@habtamusium8646]

thanks for advice . this days I am working early wake and before bed . happy at your all vids. follow up ur updates.Good day !

[@sanyogitamohole2179]

I am also suffering from lumbar canal stenosis for 8 years. For 5-6 years it gave me lot of trouble. Then somehow pain is reduced but I can't do exertive activity or run or walk long distances. No jumping, no jogging. MRI shown to doctor and he said you only do exercises and physiothery which I tried many years. Now I am not getting solution and don't know what to do.

[@PerformanceSportSpine]

Did the physiotherapy cover the stretches and posture modifications in this video? As for exercising, often a stationary bike is a great option for people with lumbar stenosis, as it puts the spine in a position that decreases pain.

[@mwilliams-castillo9609]

Thanks for sharing i suffer from spine problem and will do the exercise, Is water exercise good for spine problem?

[@PerformanceSportSpine]

You are most welcome! yes, water exercises can be a great option.

[@icecream_12]

53 YEARS SUBSCRIBED 🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳👍👍👍👍👍

[@PerformanceSportSpine]

Thank you!!

[@morseventurechannel1365]

Been suffering for years

[@PerformanceSportSpine]

Hope this video helps.

[@morseventurechannel1365]

@@PerformanceSportSpine Yes thank you.

[@sdsprabhusdsprabhu2479]

Sir l4&s1 disc problem..vedio link sent bro

[@PerformanceSportSpine]

Didn't receive anything yet

[@nissanbrown6144]

I am going through the samething both legs butt calfs and feet and my hands

[@PerformanceSportSpine]

If you haven't we would recommend getting it checked out by a trained healthcare provider

[@anthonyvarzino1094]

I have all kinds of things wrong with my back and found this very helpful. Ive done physical therapy but I've still had to experiment on my own for relief. Alot of this activity mirrors what I've found. Thankyou. Excited to stop the pain. I'm 28

[@PerformanceSportSpine]

Sorry to hear you are dealing with this, glad you found the video helpful! There is a lot to do to manage this condition on your own, keep up the good work!

[@hoehoe360]

Will this happen (L stenosis), if the L herniated disc is compressing the thecal sac??

[@PerformanceSportSpine]

Stenosis is narrowing of the canal (either central or lateral foreman). So yes, if the disc is pressuring the thecal sac causing a narrowing that would be stenosis