Top 5 Pressure Relieving Lumbar Spinal Stenosis Stretches And Exercises

[@patriciaquinet429]

I’m so glad I found you! I’ve been suffering from major lumbar stenosis for years. I can’t stand for any length of time and can only walk a block. I’m 74 and can’t find a mattress to sleep on that doesn’t hurt my back. For some reason I can sleep on my couch..for the past 10 years. My couch is worn down in the middle. I will have to get down on the floor to do these exercises. Say a prayer I can get up!!! Thank you so much for your advice. God bless you! ❤

[@RamanSingh-ge4vu]

After watching hundreds of videos on stenosis in ten months no body provides the information you provided salute to your knowledge and this should be used for patients who suffered from stenosis including me thanks

[@epmanualphysicaltherapy]

You're welcome Raman!!! We're happy to help!

[@julialafene5447]

Very instructive. I will try these. I usually find walking with 2 sticks most helpful for balance Strengthens my arms too. Any tips on this?

[@spiwemwanza8406]

All this while been doing all the wrong exercises you mentioned , thank yo so much im switching to the right one , hope to see the improvement soon

[@janicecrose376]

​@spiwemwanza8406 Me too. Been doing some wrong ones therapists say plus wrong way too. I've been doing right ones for few days now and already feel better. Worse one was laying face forward on floor and raising up with arms and bending back backwards. So bad for spinal stenosis. I suffered for that one!😮

[@patriciadawolo4213]

Please, where is your clinic? Would like to visit?

[@lynnvargo7269]

After visiting an orthopedic surgeon because of my intense sciatica pain,(I am a 73 year old female) I had and x-ray and an MRI and was diagnosed with spinal stenosis. The doctor told me the only way to fix my problem was to have surgery. I was in intense pain and agreed. But when I realized it meant spinal fusion, I backed out of the surgery. I am so glad I found you on KZbin! I rode a stationery bike while I watched your videos. After doing the suggested exercises, strengthening glutes and lower abs, I no longer have any pain. I tell everyone that, before they decide on surgery, to check out your videos to see if they can solve their own health problems with the proper exercise. Thank you so much for all the valuable information.

[@epmanualphysicaltherapy]

You are very welcome Lynn! We are so sorry to hear that you had a difficult time at the beginning, but we are so happy to hear that we were able to help get you pain-free! We really appreciate you sharing your story for others to read! Keep us updated on how you are doing!

[@kakidanek2994]

I have struggled with sciatica / herniated lumbard discs and pinched nerves / lumbar stenosis for about 15 years and can confirm that this is exactly what you need to do to relieve the symptoms. Great video!

[@RobertSmith-gl5vs]

I have a strained back and was doing all the wrong stretch exercises that you mentioned. So I tried your first excercise of pushing my spine into the floor and felt some relief after the first time. Continued doing exercise 1 for 2 more days, and wow, my back is about 95% normal. Day 3 started with exercise 2. That is where I am now. Thank you so much. I am 75, in good shape, and want to stay in shape. The back strain was keeping me sitting down too long.

[@epmanualphysicaltherapy]

Hey Robert! It is our pleasure to be able to help out.🙌 Thank you so much for sharing your experience with using our techniques! We are thrilled that you tried them and that you saw results on your first try.🎉 We are so sorry to see that you have been dealing with a back strain. It's a nagging pain that keeps us from doing our regular daily activities. In case you are interested we do have additional information and exercises in a playlist we have compiled for lumbar spinal stenosis. You can check it out here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We wish you continued success in your recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!🌟

[@maureennoftle1657]

😊glute exercises

[@johnandellielawrence2611]

David you are the only person who with the exercises I've been doing that you showed us tonight was to tighten AB's and glutes l What A pile of common sense you have given me. I've been doing the exercises without tightenjng those two areas up and had very slow progress. Watching you tonight was a god send. It now feels as if the relief is finally happening. You are the ONLY physio who has taught that as a first. You are so thorough and a born caring teacher.... Thank you for stressing the AB's and glutes tightened up must always be the basis before the exercises. Grateful hugely !!! Bless you ❤

[@epmanualphysicaltherapy]

Hi Johnanddellie! Thank you so much for your awesome message! 🧡 We’re incredibly grateful to have you as part of our community and for your belief in our methodologies. 🎉🙏It’s amazing to hear that focusing on tightening your abs and glutes has made such a difference for you. Dr. David’s approach really is rooted in common sense, and we’re excited that it’s helping you find relief. Your kind words mean the world, and we’re so glad you found the missing piece to your progress. Bless you, as well, and thank you for your support! 🙌

[@tessstephens1316]

Every single exercise you said not to do is what Physical Therapy told me to do! No wonder I’m still in pain! Thank you so much for explaining everything! ❤

[@m7goblu]

All the exercises that should be avoided I was told to do by a physical therapist, no wonder I was getting worse instead of better! So glad to have discovered this channel, thank you for sharing your wealth of knowledge by making these videos, they have helped tremendously.

[@moonscrafts8987]

Yes please avoid extension exercises... Always depend upon flexions. Tummy tucking is very useful for *LUMBAR STENOSIS* I hope you will be 100% fit. I have deep research in this subject. I will send you more details... Please check your food as well, stop inflammatory food , Inflammatory food inflames the joints, So please be conciuos about your diet.

[@ClaudiaSplinter]

Me too. I couldn’t believe that I have been advised to do so many wrong exercises and stretches by many physical therapists and chiropractors. No wonder for years I have always been in and out of the gym because the pain. I am so glad I found this channel too. 🙏

[@gosia3032]

Same here 😒

[@pippagatz]

@sheila... Me too! I'm in the UK and ended up paying for an MRI to get my stenosis diagnosis. My Doc gave me exercises to do for sciatica/sacroiliac and they killed me and definitely made it worse

[@Kerosene13]

Me also. The ortho I saw diagnosed a herniated disk and referred me to "his buddy"; not knowing a better PT I went to see him and he had me doing all the wrong exercises, telling me it was probably a bulging disk and that the Cobra stretches he prescribed (arching back while lying on your tummy) were painful simply because my body was trying to protect itself. After two days of agony I found a PT with extensive training and experience with accident victims who -- after a lot of hands-on evaluation and really listening to my symptoms -- identified that I was experience "lateral" spinal stenosis (as opposed to "central"). A month later and I'm finally without pain after progressing through the various exercises in this video. Note that I thought my core was pretty strong already but I hadn't been consistent in the past year and a new golf swing probably highlighted my issue.

[@sharonnelson76]

Best advice ever!! Thank you Dr. David. 4 months now - so better.

[@kimberlycampbelllmt2960]

This video gave my client IMMEDIATE RELIEF. As a massage therapist, I frequently teach excercises to my clients for their post-care. This video is consise and offers great explanations throughout. If you watch one video for your back, this should be it!❤

[@epmanualphysicaltherapy]

Hey Kimberly! That’s fantastic news! We’re thrilled to hear that your client benefited from our practices. Thank you so much for sharing and integrating them into your work. Your support means a lot to us-truly appreciate it! 🧡

[@nanastirt8611]

Oh my gosh, a couple of those exercises that you are not supposed to do another physical therapist on KZbin said to do -the leg crossover and even the nurse that came to my house told me about the lifting both the legs at the hip one. I’m so grateful I found you.

[@yogitanarayan9176]

My son has suffered from lumbar spinal stenosis since 2006 after he stopped playing sports, has multiple MRI, x rays, bone scans, b12 infections in spinal, no proper diagnosis until today, visited PT n chiro, now pain travels to his both limbs, numbness. Visited 3 spinal specialities, and they are clueless.This video is so informative and well explained with demonstrations for patients to follow

[@limabean1021]

This is the best PT for lumbar spinal stenosis on KZbin. Teacher is very clear and knowledgeable . Thank you so much!!!!❤

[@Perfection634]

I really like the way u explain clearly the do’s and do nots !

[@epmanualphysicaltherapy]

Thank you @1racoon11!!!

[@cheesecake7671]

Thank you. Suffered for 39 years with low back disc problems and numb feet. I would do rear low back strengthening and believe now that was putting more pressure on my damaged discs keeping them from healing as the numbness and leg weakness would worsen. Am now doing hip flexor stretches and the cat arches and hoping this will improve my condition and allow the discs to heal. My lower back feels better after the first session. 😀

[@johnandellielawrence2611]

What a difference your exercises have done for me. You are so good at teaching and explaining and show real care. I love your 5 exercises you have demonstrated and found them easy to follow and build up the stamina needed. Blessings to you Sir. Elle Lawrence Australia

[@colleenrichards5662]

Hi Elle, I’m in NSW…💙🇦🇺

[@jcamille6119]

Wow. You are a God sent. I have learned so much about my sciatic issues. Thank you so much. You are like my physical Therapist. I've learnt much more from your videos than all the Doctors and chiropractors I have gone to. God Bless you. Keep up your great Work.

[@phylliscleary2287]

Wow, the pelvis tilt helped me immediately! No pain turning over in bed! Best part no pain the next day riding my bike.

[@YasmeenaKhan-p3d]

God Bless You

[@celiabeverton4514]

Absolutely the best exercises I really do recommend this guy he’s on the nail on which to do and the ones not to do. I thank you young man made life easier ♥️

[@lindaspiess3545]

Hey, great information, and so well presented! I really appreciate the explanations, the stretches and exercises. I am definitely going to share this, what you are saying makes so much sense! This is very empowering for anyone suffering lumbar spinal stenosis. Thank you!

[@epmanualphysicaltherapy]

You're welcome Linda! Thanks for the kind words! We love being able to help people here on KZbin :-)

[@KathyJo.]

I’ve been Dx with spinal stenosis and herniated disc after an MRI 3 months ago. PT in the past has always made my situation worse and ended up finding ways to ‘fix’ the issue myself….. so I told my Doctor I am not going to any PT and am going to begin these exercises and will report back in a a few weeks😃

[@sgjgex]

How are you feeling now?

[@KathyJo.]

@@sgjgex I’m feeling GREAT😃 I’m walking 5 miles 5 or 6 days a week. Mowing my lawn. I believe if I had stayed with PT I would still be trying to get out of bed 😊

[@sgjgex]

Thanks for the quick reply. Glad to hear that you're feeling much better! What did you do to make this big progress? Did you do the exercises in this video consistently? @@KathyJo.

[@KathyJo.]

@@sgjgexI did the exercises everyday and after a couple of weeks I was amazed how much better my back felt and I continue with them on a daily basis, as well as walking daily.

[@catlady3396]

Your the best. Thank you for such great explanations. Can understand the no no because they made the pain worse. Your pelvic tilt is the best. ❤

[@epmanualphysicaltherapy]

Thank you @catlady3396!!! We're glad you're benefitting from the pelvic tilt!! We hope you get to feeling normal as fast as possible!!!

[@JustSayin916]

Wow. My back is a mess and all other exercises hurt! These are all great: they don't hurt and they make me feel better! Great explanations, too. Thank you!

[@solangemarguerite1772]

Thank you sooo much, this video vibrate in my brain, spine and right leg. I anderstand now when my body tried to tell to my brain "Hey, stop with cobra , superman , pigeon pose and many yoga exercices to strecht the hips .Merci beaucoup🙏👍

[@harvest_dragon6115]

Subscribed today! My mom had what they called I think Brown sequad syndrome spinal stenosis a degenerative condition, she had 4 back surgeries in the 90's. I had an MRI almost 20 years ago and they said I had arthritis in the lower lumbar & tail bone area. I myself experienced stiffness & soreness when gardening in my 30's. Now 57 over the past 5 years off and on my back feels like my spine has a hair line fracture best way to describe it as if there is a fault line that shifts from time to time with excruciating pain. It started with an awful car ride on a rough road, that's all it takes these days. Then out of commission for a few days at a time til it goes away. Recently diagnosed with T2D 2/23, started a keto and IF lifestlye, losing some weight and eating clean, along with doing some of your exercises and they seem to be helping, doing them for 2 days now. I am an outdoor girl but inside mostly during winter now because of my falling on snow & ice. I am so looking forward to getting outside on the farm again and back in the garden, been a long winter and sitting way too much because of bad weather. Took me a day to change my way of walking its more mind over matter lol. Should there be a new way of bending or picking heavier things up, this can trigger my lumbar region, I do use a grabber mostly but can't use it for all things. Thank you so much, I have hope!

[@epmanualphysicaltherapy]

Hey Harvest, We appreciate you very much and we want to thank you for your kind words! It sounds like you and you mom have been through a lot and we are sorry to hear that you have been struggling with the excruciating pain in your spine. Please continue to use your grabber If you are worried about triggering the pain in your lumbar region. If you feel like to you have to pick up heavier objects the best practice is lift with the knees but concentrate on activating your glutes. We have have playlist with additional information that you might find beneficial. "Back Pain Exercises & Stretches" kzbin.info/aero/PLJVIPiFvv1mYkrbLk-F5KsUcHPEkdDF-u Here are some other exercises that focus on strengthening the glutes. “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM “Top 6 Standing Glute Exercises To Help Knee Pain” kzbin.info/www/bejne/oHWaeoV4m69go68 Please keep us posted on your progress. We would love to hear that you were able to get back out in the garden again. 😃

[@stevec5375]

I'm so glad I found this video today. I've been suffering for age-related lumbar spinal stenosis for years and earlier this year my PCP sent me for physical therapy. I had 15 sessions. I found it getting worse instead of better. I couldn't wait for that physical therapy to end. I really like the guy who was helping me but it's clear to me now he needs more education. He had me doing those Superman flying poses. He even had me lie down on the table folded over at the waist and raising both legs at the same time to make a level position. He also had me doing bridges. I was also carrying heavy bell weights from one end of the large room to another which just further compressed my spine. I will never go back to him.

[@verreal]

Ugh. I had to do those exercises too. Thankfully without weights though.

[@midlifemavericks]

😮😢…yes he needs to re-educate himself. His treatment options would do more harm than good

[@relital3362]

I have been suffering from spinal stenossis for several months now, with all the "usual" symptoms - twiching, nubness, etc. Your 'to do' and 'not do to' list seems to have great potential. Reading others comments, I feel confient in giving them a go. Thank you!!!

[@auroraborromeo7285]

Dr. I have severe spinal stenosis and I will try this exercise I it okey if I do bike exercise please reply thank you watching almost all your videos

[@kathleenstanton3811]

​@@midlifemavericks😅😅

[@carolann5632]

I am going to stick with these exercises and guidelines. There are so many opinions out there but this is so well explained and basic and helpful, as well as what exercises to avoid. I will continue to review your videos!

[@minnieweber1215]

What exercises should I avoid.

[@kimchaney136]

Over the last 17 years with spinal stenosis I have seen so many physios. Your video confirmed what I have always suspected, which is most physio’s do not understand spinal stenosis. One physio even told me it was not possible that a flexed posture relieved my leg pain! I am now ready to give up on the conservative approach and have surgery.

[@neelaramachandran8871]

Simply superb. You teach so well I am really thrilled. I am actually 71 was so upset about the lumber stenosis. Thank you so much.i will definitely do the exercises you taught and will get back.

[@epmanualphysicaltherapy]

You’re welcome Neela!! We wish you the very best!!! In case you need it, here is a playlist of all our lumbar stenosis videos: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys

[@vlsr71]

Doctor Dave makes the most sense out of anyone I have seen on the internet.

[@epmanualphysicaltherapy]

Thank you! 😁

[@sistersofstyle]

Thank you! I am learning so much from you and hoping to find relief after 1+ years of extreme pain, limiting sitting for work, to watch TV, eat a meal, or be in the car. I also signed up for your 28 day program and am on day 3 today!

[@epmanualphysicaltherapy]

That is great news Suzanne!!!! We are so excited to welcome you to the family. We know that you will the program and you will do great!!!!!

[@DD-ts5oj]

I want to thank you from the bottom of my heart for these wonderfully effective exercises! My stenosis was so debilitating I was in a wheelchair & the pain reduced me to uncontrollable sobbing at times! Thanks to your exercises I am now walking without pain!!! I would just like to know why these exercises have never been offered to me by any "live" therapist that I've seen! Thank you, thank you, thank you!!! May you be ever blest for your wonderful work!! 🌹🍀🌹

[@carlosivansanchez42]

Hi, great to hear that your are better, did you do the exercises in this video only or any others? Thank you

[@DD-ts5oj]

@@carlosivansanchez42 Just did the exercises in this video. They certainly must be effective because my MRI two weeks ago showed that my nerves had "plenty of room", as the neurosurgeon put it. He said I didn't even need an injection! I'm almost 70 years old & will be eternally grateful if your wonderful exercises just get me through the rest of my life! As I mentioned, it's been a worry that not one physical therapist I've seen has ever talked about decompression or offered these exercises. Thank you again for making an amazing change to my daily life! 🌻

[@KarenReyes-nu9ii]

I also have to use a wheelchair. Very depressed. PT also gave me many of those wrong exercises. So happy I found this information. Any suggestions?

[@sarahallende1113]

I had the surgery in 2003. It was a terrible experience. My incision opened up and I had a hole in my back for months and it just had to heal on its own. The pelvic tilts are the best - I started getting numbness down my left leg now 20 years later. I will do everything I can to stay away from major interventions.

[@leonardhernandez4990]

Thanks!

[@epmanualphysicaltherapy]

You’re welcome Leonard!!!

[@amyschulties9102]

Extremely helpful! I will stop the low back exercises and twisting exercises I am hopeful for some relief. I do have very developed low back muscles so this makes sense what you are saying. Thank you!

[@emaudohuduakbet3401]

It started with sciatica and I was doing the stretches you were should avoid, I did them with all my heart and the numbness on my feet got worse and I also developed severe pirisiformis syndrome, heaviness, pins and needles and shocking sensation down my legs from my thighs. It has been so frustrating, after a year, I repeated the MRI and it showed lumbar stenosis which was not there before. I’ve been going from one PT to another. I’m a little bit relieved now with my last PT but she still prescribed one or two of the ones you said we should avoid😢. Thank you so much. I wished I had come across your videos earlier than now. I believe all hopes are not lost

[@meredithgindi5708]

I had a spinal fusion not quite two years ago and now found out the disc above my fusion has severe stenosis and I may need another surgery. I was/am desperate to avoid this if I can. Yesterday I was looking for anything to help me and came across this. I did the routine in the morning and then played golf. I did the pelvic tilt all day. I woke up this morning without pain in my lower back which is typical after I play. Did my exercises again this morning. I still have some running going down my leg but the sciatica I was experiencing is gone today. I should mention I had a steroid injection last week which I’m hoping will help. I didn’t feel it was working but I know I have to give it more time. But this helped me. The moves I shouldn’t do I was doing! Couldn’t believe it!!! I’m grateful and hopeful for this video and will check in after I’m doing it for a while.

[@ximenaboyer8476]

Hi doctor. Everything you are saying is soooo helpful. I had my 2 first test injections, I am not doing my 3er round because is not helping. The first test injection helped me but the second one caused me worse pain than ever. Now I listened 3 videos of yours and I did the exercises..definitely helped me a lot! You really know what you doing and explaining in details why and what we need to do! THANK YOU SO MUCH! I was viciously attacked by my ex fiancé and he caused me 7 bulging discs, my left hip moved with the assaulted 3 inches up (besides he caused me other damages). I have been in so much pain, affecting my life in so many ways. I used to be super active and now I cannot do pretty much anything. I will keep doing the exercises you showing. The last time I went to a chiropractor (he hurted me so much that I was in bed for a week) then I went to physical therapy and they were pushing me on doing exercises that I could feel my nerve was pinching and I was crying, they didn’t care and tried to make me do it, I ended up walking away from the place. Again thank you! Where is your office?

[@DeBe4604]

Your very good. Glad i found you. Having hard time walking and standing . Numbness burning etc. I walk without a cane and am thin....I've neen walking like you showed for a few days and holding in lower ABS really helps me stand up straighter and walk better. Your video on Grabing the floor with your toes as you take steps so very helpful on better balance. Thank you very much.. Ive had a few falls this past year and now i walk bent over and so much harder to walk. So im hoping this will help .Diagnosed with moderate stenosis 15 years ago from MRI. .plus bulging disc and pinched nerve. Ive had to many falls since then. And since Ian hurricane having to evacuate my home i over did packing to much. I had taken a hard fall over tire stopper at grocery store parking lot some months before Hurricane then a few more falls .Found out ear was completely plugged with wax . Dr removed.it..I read to much wax can throw off balance. Thank you again for stenosis videos.

[@paulah.mandell7694]

Absolutely brilliant! You have helped me more in this one video than all the many videos I have watched and website searches I have done. I have been some very counter-productive exercises. Now, I will follow your advice and do the pelvic-tilt exercises. I wish I could receive in-person treatment from you. I will continue to watch all your videos. Thank you for posting so many videos.

[@juanitalindgren1515]

Thank you so much for these videos! I have had back problems for years after injury, disk issues, degenerative diseases and spinal stenosis, and knee replacement from arthritis, to name a few. Then I injured my back last year with a compression fracture, physical therapy. I got so bad I could hardly walk, had excruciating pain and finally surgery, but no fusion. I've been recovering and much better, but not totally. My post op told me I needed to strengthen my core and wanted me to either go to PT or exercise myself. I hesitated because I got worse before surgery. Then I found your site and have been working on my glutes. This has helped a lot! In listening to videos I've seen issues in many areas so it's been hard to figure out which exercises I should do. But I'm making slow progress.

[@marinagonzalezmartin]

You are my favorite new person! THANKS SO MUCH FOR THIS! I am starting to lose hope with my lumbar stenosis. I'm in pain all the time I'm standing up and it's getting really awful, tbh. I'm on the verge of depression at this point. But watching this and trying the abdominals push for 30 minutes, juat that allowed me to walk for 5 whole minutes without pain.... That's AMAZING. So THANKS SO MUCH!

[@harrietalleyne5745]

You Dr. David are a God sent. I am hopeful that my pain will be healed by paying attention to which exercises to do and the ones to be skipped. Thank you so much. Much lovevand Blessings.

[@ritagraybill9414]

Just like so many comments above I too have been to PT and been given the wrong information . I will be doing the things you have described. Thank you for your common sense explanations.

[@faithfultita1585]

Thank you so very much for this detailed does and don’t. The pelvic tilt with glute tightening, help so much when standing in place, like church and waiting in line. I LOVE gardening, but I’m worried I’ll make the wrong moves and hurt myself:( please, Dr David, make a short video for Gardner’s with spinal stenosis. Million thanks!💐🌻🌷

[@epmanualphysicaltherapy]

Hi Faithful, It's our pleasure to be able to assist you! 🙌 In case you are interested we do have additional information and exercises in a playlist we have compiled for Lumbar Spinal Stenosis. The exercises and information in this playlist will help your stenosis and help strengthen the surrounding muscles so that you can garden without any pain. You can check it out here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys Some of us in the clinic are big gardeners in the office so we completely understand wanting to be out in there and feeling good when tackling those big jobs in the yard. We want to hear that you are back out there doing what you love! We'd love to hear how you are doing as you progress.😃 Please take care!🧡

[@stoverboo]

I seem to be doing exactly the wrong exercises. Now that I've seen this video, I'll stop doing the marching and toe touching and figure four exercises, and maybe I'll make better progress. Thank you so much!

[@epmanualphysicaltherapy]

Hey Boo, let us know how it goes trying this approach! You're welcome!!!

[@chrisb9724]

Thank you for a through guide to all ways of both aspects.I am grateful for all your videos that are well explained. I am glad I seen this resource to have more hope to progress in my challenges in getting stronger.

[@epmanualphysicaltherapy]

Hey Chris, you are so welcome and we appreciate the support and kind words!

[@bunaashok9435]

Thank you so much for so wonderfully teaching us how to heal lumbar stenosis . This is the best PT ever . Your instructions are so comprehensive and extensive . Is there a test to test muscle strength ? Thank you again

[@epmanualphysicaltherapy]

Hi Bunna, Thank you for the kind words! They mean a lot to us.🧡 Dr. David doesn't have any resources for a muscle strength test but we will forward your comment to him so that he can consider it for future content. We do have a lumbar spinal stenosis playlist you might helpful: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress.🙌 Please take care!

[@davidlundy5007]

9 years since my sciatic episode. No surgery. Went to emergency room at day 3. Complete rupture with loss of spinal fluid. I elected to see if time would heal. Went to chiropractor for a couple of months which was a waste of money and time. I went back to work which was scary but I did it and was careful. Finally after a few months it got better but I knew I would never be the same. Still hurts but I am a believer in staying active for me is the key to living with pain. Just some Advil once in a while to take the edge off. These exercises help me a lot.

[@SM-pn1wh]

Best advise ever. These exercises really help. They really relax the back.

[@epmanualphysicaltherapy]

Yay!!!! We're happy to hear these exercises relaxed your back S M!!!

[@epmanualphysicaltherapy]

Yay!!!! We're happy to hear these exercises relaxed your back S M!!!

[@DarlaFerguson-c6s]

My spinal stenosis came on strong and quickly, I had been pretty flexible and near pain free in my back. After watching this terrific video I realized it was brought on by the hip flexor ❤exercises I was doing to prepare for my knee surgery. So thank you this was terrific information

[@suewright1299]

Very many thanks for this amazing and very informative video! My husband has it and has so very much pain. I'm going to let him watch this video and dearly hope he receives the good feelings as in your comments. Many grateful appreciations. 😊

[@susan-s9y]

Tried these out soo good relief , thank you 🙏🌹

[@epmanualphysicaltherapy]

Hi Wendy! 👋 We are thrilled that these exercises have been able to help you find some relief! 🙌 Thank you for your kind words! In case you are interested we have created a playlist with more information and exercises on Lumbar Spinal Stenosis! You can check it out here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We wish you the best on your recovery journey! Please take care! 🧡

[@peterpaulharnisch]

Great advice, thank you so much. I had no idea. Will begin with the pelvic tilts etc tonight before bed. Blessings🙏

[@epmanualphysicaltherapy]

Hi Peter, Thank you so much for the kind words and blessings! 🌟We are so sorry to see that you've been suffering from lumbar spinal stenosis issues. We hope that these techniques help bring you some relief. Just in case you're interested, we have a lumbar spinal stenosis help playlist you might find helpful. You can access it here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys 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, but pain is not. We hope you found this information helpful. 🙏 We'd love to hear how you are doing as you progress.🙌 Please take care!

[@peterpaulharnisch]

@@epmanualphysicaltherapy Many thanks for your reply and well wishes! I will look into the info you shared and get back to you if I have any questions. Blessings, P

[@pippagatz]

I can't thank you enough for this 🙏 after months of doing the wrong exercises as you pointed out, I'm feeling better after a few days with your advice ❤

[@epmanualphysicaltherapy]

That's wonderful to hear! 🙏

[@dianeread9143]

Thank you 👍

[@nanastirt8611]

Wow, the very last one you did with the knee over the other knee I learned from another physical therapist on here and I’ve been doing it and I have been getting worse. 🤦‍♀️I’m so glad I found you.

[@Fhekkk]

This is one of the best video i have seen until for lumbar stenosis. Actually its top 1 video. Many thanks to you dude you are doing great job by helping out people like me who are digging in pain from long since..thanks and power❤

[@epmanualphysicaltherapy]

Thank you Naam mein kya hi rakha hai!!! We hope you get to feeling well and staying healthy very fast!!!

[@gabrielcamdi]

Very good videos. I'd like to have had this kind of advices some years ago, when I didn't know I was developing Spinal Stenosis. Thank you so much for doing this, very useful!

[@benwhitaker3177]

Great video! I ruptured my L5-S1 disk six years ago. Now I’m dealing with lumbar stenosis. Many of the exercises and stretches PT gave me back then (to strengthen my back and reduce the disk bulge) are those you say are bad for lumbar stenosis. I’ve done many of those exercises religiously for the last six years. I don’t want to have another ruptured disk, so how can I find balance between managing my stenosis and keeping my back strong? Thank you!

[@CM-bv6ge]

I’m so glad to have found you! I have been to many PTs and it never works! Then they want to send me to aqua therapy. It doesn’t help if it’s only once a week and you can’t do it at home. Your exercises hit right on the places I’ve had all my pain. Spondylolisthisis grade 4 surgery survivor. 😊🎉

[@lynnegottleib6385]

This makes so much better sense than what I’ve been told to do. 😮 Will be switching!! I’m wondering about what I can do to help for a future 2 day road trip. Any suggestions appreciated.

[@jomoking1012]

I, like many people in the comments, have been suffering with lumbar stenosis and searching for answers and exercises. This video has both. Thank you so very much. I had a question too though - is an incline table appropriate for relieving pain and helping to ease or eradicate the stenosis? I have one and felt great relief but was told to stop by a neurologist but he also didn’t recommend physio or any other therapy.

[@cherylcloutman9609]

Thank you so much. Some of these exercises were given to me by PTs and they have not done any good. Your explanations, etc. have been eye opening and very helpful.

[@epmanualphysicaltherapy]

Hey Cheryl! You're very welcome!

[@marciacox828]

My chiropractor has a new Extentrac Elite and I am considering going to him to use this machine for around 3 months to hopefully decompress my spine. In February 2022 I was diagnosed with a herniated L4-5 bulging disc causing sciatica. After being offered surgery: spinal fusion with a cage inserted in between the vertebrae (which I refused), I found your exercises and got pain free after diligently exercising according to your videos. About 3 months ago, the pain returned. All that said to ask you about this machine helping relieve the pain while not causing any potentially bad side effects. Your opinion, sir, is valuable to me.

[@dorothysmith9120]

So very encouraging for those of use who have lumbar stenosis....thanks so very much! God bless you!

[@maritzagonzalez1669]

I was doing these exercises while watching you and my back felt better. Thank you. I’ll stop doing the no nos.

[@lindatipke3344]

Thank you for this informative video. It has a helped me understand the reasons why certain exercises (which I have been doing) aggravate lumbar stenosis. If I lived near you I would be your client.

[@Littlepaw7]

Thank you so much. I had noticed that tilting my pelvis relieved pain and pressure. I have been trying to excercise to lose weight and had been trying to dance and was twisting at the waist hoping to slim it down and boy did I regret that so thank you for educating me on what not to do as well😊

[@epmanualphysicaltherapy]

Hi Littlepaw, you are so welcome! We are sorry to hear that you're dealing with lumbar spinal stenosis issues! We know how frustrating it can be and we are so happy to hear that you've been able to find this information helpful. Just in case you're interested, we have a lumbar spinal stenosis playlist. You can access it 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!

[@Gringomania]

Greetings from Germany. So excuse if my english is not the best. I got Sp.St. with foot drop in spring '22 and an back bone operation im autumn. In spring '23 I have been 5 weeks in rehabilitation center environment. But still have problems with standing or walk stable or without pain. Couldn't stand a long time. Couldn't walk long distances. Every time I need pauses or lay down for a while. But after your video, now I know, what is wrong. I am sure it is about many PTs they showed me exercises that I better don't have to do.

[@joyceroger1509]

Thank you so much for sharing this information 🙏🏽🙏🏽

[@idlermo]

Incredibly helpful information! Thank you!

[@ursilenssen2206]

Thank you once again. Your exercises helped my knees a great deal. Now it is lumbar stenosis. You explain everything step by step and you are so committed. Thanks I trust you completely.

[@nghin4vacsf]

Yes, I should focus on engaging the lower part of my abdominal muscles and performing a posterior pelvic tilt. In the beginning, I mistakenly sucked in the area around my rib cage, which required more effort. Now, I can perform this technique more easily, for longer durations, and with less effort than before. It has proven to be very effective. Thank you, doctor.

[@deborahmalotte3854]

I wish I lived near El Paso! You have taught me more than both doctors and the physical therapist they sent me to. Thank you for all your time and expert information! I am doing your 28-day back program and adding some of your hip exercises to it, since I have hip arthritis also. It is really helping. ❤

[@epmanualphysicaltherapy]

Hey Deborah, that is great! We are so happy that we have been able to help you! Thank you so much for the update and for letting us know that it is working!

[@bjacob9998]

Physical therapists here have hurt me. Is there anything to do for low back damage from anesthesia? I had a chiro say no exercise but walk and swimming.

[@jimjim2822]

Thank you… THANK YOU! Excellent videos!! Two questions: 1. From the videos I’ve watched I have made a self-diagnosis of stenosis about 4 weeks ago. I’m an (was) extremely active 74 year old male. I go to the gym regularly, golf, mountain bike, billiards, was a competitive racquetball and squash player, etc. This spinal issue has forced me to “pause” everything - except these exercises from you. Is it wise for me to go to my gym and further decompress my spine by ONLY hanging from the lat apparatus? 2. Would wearing a back brace help at all? Thank you - very much appreciated. Jim

[@epmanualphysicaltherapy]

Hey Jim, sorry to hear that you are having these back problems :( great couple of questions! For the first question, using the lat apparatus at your gym is a great idea. As long as you feel that it is providing relief then it is definitely helping. For the back brace, it is probably not necessary unless you feel that you are in immense pain and need something to hold you into a bent-forward position. Hope this helps and keep us updated on these exercises and stretches work for you.

[@jimjim2822]

@@epmanualphysicaltherapy absolutely outstanding… thank you so much for getting back to me so quickly!! I took it upon myself to go to the gym (first time in 3 weeks) and hang on the assisted pull-up machine (I’m sure you know the machine). I gradually decreased the standing support to a point where I could feel a “pull“ in the lower spine area. At that point I felt a slight release of something in my lower back… no pain but rather like a reduction of pressure. It felt good 👍. I’ll continue doing this a couple times a day in combination with the exercises that you demonstrated. Here’s hoping🙏

[@juliesimmons5590]

Is gentle/chair yoga a good exercise if you have lumbar spinal stenosis? I have been doing your 5 exercises and walking the way you showed in another video. It has made a huge difference - thank you!

[@StephenAllen-sg3rx]

Hi,I have been following your videos and comments on lumbar and cervical stenosis,as i have unfortunately been diagnosed with both of these.I have had one operation on both of these 3years ago on my lumbar,Aand approx 1year ago on the cervical.I am nearly 70 years old,and have been a sportsman up untill about 6years ago. I would be most grateful for any exercises and information that could help me.All the physio’s i have had here in Denmark where i live have No real help.Regards Stephen

[@jamescurrie6910]

I have just started the #1 exercise and, like many other of the comments, am definitely seeing relief, will stay away from the bad ones. There is another one I've seen and would like to ask about: the "over back of chair" stretch. Do you know that one? It also seems to give similar relief and is very easy to do...

[@Lydia361000]

Oh, so true . . . the bird dog hurt me tremendously, but the PT said it was important to eventually do them. Also exercises given to me were back-bend-type to exercises. I had Pain throughout the whole day and felt bad after the 1st day. Horrible. I just quit Physical Therapy this week, per my Neurology doctor's definite permission. I decided to do gentle exercises on my own. I have LUMBAR spinal stenosis, SPONDYLOLYSTHESIS, SCIATICA, OSTEOPOROSIS/SPINE, ETC. (I think that Synthroid med contributed to these problems).

[@ruthkendall5486]

Awesome info. I’m definitely encouraging my husband toward these exercises and hopefully avoiding surgery! Thanks

[@epmanualphysicaltherapy]

You're very welcome Ruth! 😊

[@ciskokidd5980]

Very beneficial, like that you keep the focus on the nerve irritation aspect.

[@AlanaJ_888]

Thank you so much for making this video! Been struggling to recover from lumbar foraminal stenosis, sciatica, and a microdiscectomy @ L4L5 for years. All these exercises were included in my pt routines. It has been confusing and disheartening at times that despite me being able to do some exercises I’m still in pain, and didn’t really know which ones were causing the irritation or more pain. I’m going to a new pt now who says not to do anything that causes pain. Going to try leaving out the ones you recommend skipping and see if I do better. All those exercises were also done a lot in my dance and yoga classes I used to go to before. Thank you🙏 hoping I can avoid having a decompression surgery. The medical industry needs to update. Hopefully I can work up to doing all these exercises and stretches and get back to dance and yoga one day.

[@epmanualphysicaltherapy]

Hey there, sorry to hear that you have been doing these exercises and are still in pain :( We would love to hear an update about how cutting some of these exercises out helps.

[@AlanaJ_888]

🙂🙏Thank you! Will do! Yeah I am only 34 it’s crazy to have all this at my age. Do you ever have younger patients that fully recover? @@epmanualphysicaltherapy

[@epmanualphysicaltherapy]

Hey Alana, we absolutely see younger patients like yourself recover from this. At your age, it will be much easier to recover because you should not have had this problem as long as others who have had it for many years. Hope this helps!

[@AlanaJ_888]

Awesome! That is so encouraging to hear. Thank you. 🙂🙏⛅@@epmanualphysicaltherapy

[@illangpage2754]

Terima kasih.

[@epmanualphysicaltherapy]

Hi Illang, Thank you so much for your support! We appreciate you.

[@wojtek2u]

this guy knows how to deal with lumbar stenosis, excellent

[@nellysteer9883]

Thanks you for your excercises and encouragement. I was told stenosis was irreversible.

[@epmanualphysicaltherapy]

Hey Nelly! Stenosis is not irreversible! It takes working on the right exercises! Here is a great playlist we have on lumbar spinal stenosis help! “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys

[@debbiewestphal4291]

Wow!!! Thank You Wish you practiced in my state You are fabulous 😜👍💕

[@epmanualphysicaltherapy]

Hi Debbie, Thank you so much for the kind words! We appreciate you watching. We are sorry to see that you may be dealing with lumbar spinal stenosis. We know how challenging it can be to deal with and hope you feel some relief soon. Just in case you're interested, we have a lumbar stenosis help playlist you might find helpful. You can access it here: “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@susanmicklesen5182]

Just wondering if any recent research has changed the exercises presented ( since video is 2 years old.) Thanks-you’re awesome!

[@debbiewestphal4291]

@@susanmicklesen5182 No even though this is a few years ago it’s the best I have a come across. I love your information. I love the way you present it. I have watched many of your videos and Recommend them now.😜👍

[@mjjohnson4728]

I just completed 13 physical therapy sessions for my my bone on bone knees. I also have spinal stenosis and osteoarthritis. They had me do all of the “ wrong “ exercises. Doctors write for one problem, ignore the rest

[@epmanualphysicaltherapy]

Hey MJ, so sorry to hear that they were unable to address your problems sufficiently. We have a knee arthritis recovery program in case you would be interested in going through Dr. David's exercise recommendations. Here is the link: “Knee Arthritis Recovery Program” www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program

[@crystalcrawford6874]

Fantastic! Thanks so much!

[@magcooley6808]

Thanks, you are absolutely great. My DPT did not help that much. He tried to strengthen my hips and balance first, but my stenosis pain was still there.thanks for your advice. Doing much better.

[@carmenbailey1560]

I’ve been working on doing this on my walks, thinking it also help to take stress off my arthritic knee. Thanks for sharing 👍❤️😊

[@epmanualphysicaltherapy]

You're welcome Carmen!

[@grace-annepost2458]

These exercises are really helpful. Thank you! I am curious what your thoughts are regarding correlation between women who have had C-sections and spinal stenosis (or any low back issues)?

[@marybethosterbrock4839]

I have been doing the 5 exercises for spinal stenosis consistently for 8 weeks. It has greatly helped me. One concern I have is that when doing the exercises my hip flexors tighten. I have tried mentally to relax the hip flexors but they engage as soon as the glutes & low abdominals fire. I believe this causes pain & tightness in the hip flexor at other times in the day. Any tips or suggestions? Thank you for all the clear, concise information.

[@sharonnelson76]

Same here. Hope to hear his thoughts. Maybe less intensity for us.

[@alicemacdougall5236]

I going to start doing my exercises tonight will let you know

[@margaretzondo4796]

Stumbled on your website while searching for lumbar spinal stenosis exercises. Am glad I did and this is now my go to site for LSS relief. The pelvic tilt once mastered, is a winner and the foundation for all exercises. Thanks a million. You are the best.

[@barbaraangele8615]

Thank you so.much for posting. As a ballet dancer and yoga teacher your postings are extremely valuable.

[@epmanualphysicaltherapy]

You're so welcome Barbara!

[@roopmatieramkissoon1076]

Thanks again and again, I have been doing the wrong stretches and it was only irritating the nerve, I am trying yours and making progress, you are God sent

[@shepatown]

Lately, I've been getting noticeably worse after PT, or after Chiro. I know it's the severe stenosis raising its' ugly head. My treatments were always for bad hip pain and sciatica type back issues. The treatments have to change. Thanks for this walk through of those amazing exercises!

[@jimjim2822]

I went to a chiro once- NEVER again. I walked into his office and had to crawl out with assistance. Crunching and popping bones is SOOO wrong!

[@shepatown]

@@jimjim2822 I think you're talking about the high velocity adjustments that cause the loud popping, or what sounds like bone cracking. I don't blame you one bit for not wanting to go back to one of those types of chiropractors. I don't get those types of adjustments, which can be life changing for some individuals. Chiropractors today are much more sophisticated, varied and specialised in the modalities they use. Those high velocity adjustments would be too risky, or dangerous on a person with wedging of the vertebrae, bulging discs, and/or stenosis -IMO.

[@marlouattersol3903]

Bedankt

[@epmanualphysicaltherapy]

Hey there! You are very welcome! We really appreciate your support!

[@marlouattersol3903]

I am very grateful to you and yesterday I also purchased 28 days back health & wellness. In one of your videos you claim that rowing is also a good exercise for stenosis. But that strengthens the back, right? My neurologisch and physiotherapist says that you need to row to get strong back muscles. What do you think?

[@epmanualphysicaltherapy]

Hey Marlou! You are absolutely right that rowing can help build muscles in your back. However, it does not target the muscles we are concerned with. If rowing is performed properly, which means also engaging the abdominal muscles throughout the exercise, then you are helping your spine to open up and stop pinching nerves. Hope this helps!

[@Hurrykanerandy]

Thank you so much I started the exercise and I feeling positive results God bless you a million Dr

[@antonlerm918]

you are a gentleman with wisdom experience The best lessons you advised Is Do it more than once a day

[@epmanualphysicaltherapy]

Hey Anton, we are so glad you find our content useful! Thank you for the kind words and support. We really appreciate it!