Top 5 Lumbar Spinal Stenosis Exercises & Stretches - Ask Doctor Jo
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- Опубліковано 29 чер 2024
- Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking. More lower back stretches: • 10 Best Lower Back Str...
Lumbar spinal stenosis often happens with age. The discomfort usually eases when bending forward or sitting down. These exercises & stretches should help relieve lumbar spinal stenosis pain.
Start off by stretching your lower back and gluteus muscles. This will help take the pressure off your spine.
Then you will go into a progress of the dead bug. This includes a pelvic tilt, and movement of the arms and legs. Make sure you master the pelvic tilt first because it’s the most important part of the exercise.
Finally, you will do a bird dog progression in quadruped. This helps strengthen the core, and it helps work on general stability.
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
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AskDoctorJo what type of pillow is that? The purple one. Thanks. I’ve recommended your videos to friends and family.
Thank you for spreading the word :-) The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)
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Where can I get that pillow?
Please see the above comment.
I have Neurofibromatosis , and I have growing tumors that complicate matters in my lumbar spine. The pain is severe.
I do need surgery this summer. If I sit or lay down the pain isn't too severe. But when I stand up , the pain is thru the roof
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You should get the Nobel Prize.
😎
Glad to see you here too!
You should turn on comments on your channel sir
Fancy seeing you here!
I’m encouraged by all the comments. I am 58 and have cervical and lumbar stenosis. I’m starting these today
Your video was heaven sent this morning. Thank you
You're welcome.
Great! Thank you for the thorough explanations!
You're welcome!
I love Dr. Jo. i feel like shes just so personable and the information is quick, clear, and to the point!
Thanks!
you are an amazing dr, i wish there were many like you
Thanks.
You’re the best! Thanks for sharing your expertise with us. I go to PT regularly and yet I always learn something new and beneficial from your videos. You are very gifted and most of all generous to share your time and knowledge for all to benefit. Thanks again!
Thanks, and you're welcome! 😎
Holy moly this actually helps! Like legit it did, feeling much more comfortable
Doctor Jo thank you so much I followed along with you with this video and I felt instant relief, I have been struggling with this tightening and discomfort for years and have tried different stretches but your expertise and knowledge has given me relief and I thank you endlessly and will continue to incorporate these stretches on a daily basis🙋🏻♀️❣️Thank You‼️
You're welcome! Glad they helped.
The only video that has really reduced my pain.... Thanks a lot!!!
You're welcome!
I feel pain on 4th day of doing this exercise
Daily i will do it 2 times a day
Is that will go after 1 week???
Thank you very much for sharing your knowledge. I really like your teaching style and detailed instructions.
You're welcome, and thanks!
omg - GORGEOUS DOG!
Thank you for this video, and for your love for Cali 🐶!
You're welcome, and thanks! 🐾
Hi Dr Jo! When I went to my doctor yesterday I was telling her about your you tube channel and excercises for spinal stenosis and she wrote down the info and your name so she could tell her other patients that have it about you!! I told her the excercises were great!
Thank you for sharing!!
The stretch at 6:10 provided the most relief to my lower back ache!
You have just gotten yourself another subscriber. These are some things that I can do. I have a severe, crushing stenosis, severely degenerated, disc disease, and a curvature of my upper spine. I’m a mess forward, head round, and shoulders raised shoulders. I am going to start off slowly, and try to do some of these because the pain where the stenosis years is excruciating.
Thanks. I hope they help.
That feels extreeemely good and relaxing, thanks Doc😌💛
You're welcome.
Excited to try your exercises - hoping for pain relief and creating new strength! Thank you!!
You're welcome!
Oh man! This is amazing! I'm stretching muscles I had no idea I had. I do deadlifts, squat, and bench press work all the time...but I never had the idea of doing the first three exercises. Thanks again!
You're welcome!
It has been a great help for me, thank you so must.
You're welcome.
I've added these to my tool box of pain relief in my recent flair up. The pelvic tilt alone gives me great relief. Thank You!!
You're welcome!
I've had lumbar stenosis for 20 years. I found instant relief from the glute stretch! Thank you very much!!
You're welcome!
Hi. I have it. I wear a brace everyday. Did you get surgery?
What is the diameter (in mm) do you have
Thanx Dr Jo you are amazing ........ really God bless you
You're welcome, and thanks! You too.
Thanks Dr jo i like it. Please tell me about ending part of spinal which is about bttom.
Thank you! I'm doing these exercises and getting better.
You're welcome!
Hey doctor jo i am lucky to find you in youtube thankyou 😘
Thanks, and you're welcome.
All these help a lot
Thank you so much
God Bless You Jo 💜
You're welcome, and thanks.
Thank you dr to sharing this Vedio. Always stay blessed.
You're welcome, and thanks.
Thank you Dr. Jo for this video!😊
🌸🌺🌸🌺🌸🌺🌸🌺🌸🌺🌸
You're welcome!
I think I'll have some good days ahead having viewed this. Thanks a ton!
You're welcome!
Your videos help me a lot, Dr. Jo. Thank you for sharing your expertise.
You're welcome. Glad they have helped.
Going to give this a shot. I'm in so much pain when walking. I also broke my ankle a couple months ago which isn't helping at all. Thank you
You're welcome. Good luck.
How you doing?
I feel for you.
You actually make alot since! Thank you I will give these a try
You're welcome.
Thanks, great stretches!
You're welcome, and thanks!
awesome channel for many reasons :) thank you
Thank you, and you're welcome!
Dr Jo I love you!! I’m 40 with a 3 year old daughter and my back has been killing me since I got pregnant. Fast forward to 3 months ago I found out I have spinal stenosis and I now go to chiropractic and acupuncture. I was looking for stretches and I’ve watched a few but yours work the best for me. I also love your pup 😂
Thanks! I'm glad they are helping. The pups say, woof (hi)!
Greetings from Ireland, Dr Jo! Thank you so much for your great videos. I love your upbeat disposition, it's a big help too. And I love your dogs and your socks!❤❤
You're welcome, and thanks! 🐾
Thanks for this Dr. Jo!
You’re welcome!
I have a lumbar spine herniated disc injury. Doctors say to bend backwards and not forwards... But I find it painful to bend backwards and its a relief to ehen I bend forwards... What should I do, I really need help. Thanks
So I've been lying around for 12 days in great radiating pain, numbness, fasiculstions in my left leg. My symptoms are consistent with stenosis. My doc is an osteopath, but all he did was give me anti inflammatories and muscle relaxers, which did nothing. This morning i happened across your channel. I felt better almost immediately! I will be doing these for a long time to come im sure. Thanks!
You're welcome! I'm glad they helped.
Thank you thank you thank you
Thanks... Dr Jo... Love you
You're welcome.
Thank you .
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Great demo mamdam and thank you.
Thanks, and you're welcome.
Omg thank you so much!
You're welcome!
Thank you so much for this. Waiting to see PT, but already stretching glutes and experiencing relief.🌸
You're welcome. Glad it's helping.
AskDoctorJo same here...relief from stretching gluteus .
Thank you very much for putting these videos out, I got an x-ray that shows I have DDD, and during covid, it is difficult and scary going to the hospital to get some information about this, I am grateful for this guidance for exercises for this particular pain problem...so thank you very much :)
You're welcome.
Oh wow I didn’t think this would work but it did, thank you very much. Saved me a ton of pain!
You’re welcome!
Love you doctor Jo.
Thanks :-)
Thank you so much for sharing much lovesharon xx
You're welcome!
Just did it. Thanks for the tutorial
You're welcome.
Thank you for your videos. I’ve been through quite a bit of pt but some of these exercises are new for. I’m 64 and I have degenerative lumbar spinal stenosis with scoliosis in that same lumbar area. I spend a lot on of time sitting down but I do stuff still , like knitting. It gets pretty painful but I’m trying to keep chill about it. I love your sidekick.✨✨✨✨
You're welcome, and thanks 🐾
I am sorry to bother you. I am 30 years old and also have scoliosis in the lumbar area which has caused me degenerative lumbar spinal stenosis. I discover it the other day because I could not stand up and walk for more than 2 minutes. Does it get worse over the years? Do you have any advice? Thanks
Thanks Jo I'm watching your video exercise im doing the same exercise every single day and pain on me legs Saw and low side of my back is been 4 year but im not giving up yet.
Great video thanks
Thanks, and you're welcome.
Number two is a game-changer for me
Спасибо! Очень полезная информация! Попробую тоже сделать.
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OMG Doctor jo unbelievable instant relief thank you so much❤ ❤❤
You're welcome!
Obviously, I'm at this great vid because I have stenosis, I also have a belly which I'd like to reduce (as in see some abs) - so in addition to these exercises, what could I safely and painlessly do to see my abs again?
Many thanks !
I just would like to say that you are heaven sent. I had a bad physio experience and I’m a nurse with L4-5 lss. This whole routine is so great. The second exercise brought me so much joy and stretch ! I was shown that a different way where it was exhausting (it was all on the back and crossing a leg to the side). I am looking forward to learn more about your channel and support it!❤
Thanks! I'm glad they are helping.
Very nice description
Thanks.
Thank you very much doc. U gave me hope ...
You’re welcome.
Thank you... God bless you😇
You're welcome, and thanks.
That’s a gorgeous lion 🦁🌊💖
🐾
☆Perfect timing ☆for me to do these very helpful and informative &* thank you all very much*
You're welcome!
It would help to have exercises for those who can't get on the floor.
🤗
Yes very good Dr Jo. My chiropractor shows me the same exercises
Very good and with true safety in mind
Thanks.
I was getting ready to look for these kinds of exercises for Lombard stenosis I am 65 yrs old and have had this pain since grade school. Anyway, it appeared out of nowhere like it was reading my mind, thanks and God bless?
You're welcome.
Dr Jo, this is brilliant. This is maybe the third or fourth time when I needed PT exercises and yours helped, after the first time there is noticeable improvement. Thank you very much!
You're welcome!
@@AskDoctorJo I am doing them nearly every day, the pain is gone and I'm doing it to try to keep the pain in check at this point. Thank you for all that you do, you have been a great help to me!
@@queenieburgers50 You're welcome! I'm glad they have helped.
I hit my head so hard it somehow got through through my spine and I was literally unable to move my head or my arms for a whole day. This helped a little bit, thank you
You're welcome.
Thank you doctor Jo
You're welcome.
Thanks you it was of great help to me.🧎♀️
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Good job
THANK YOU
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Thanks it is helping me a lot... I was suffering for horrible pain in my back still I have but I doing this from last 3 days and relief is almost more than 60 %. Thanks a lot 😊
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Thank you!
You're welcome!
Tnx, tip top stretches.
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Thank you
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terima kasih banyak, saya memerlukannya. thank you very much. I need it
You're welcome.
Thanks a lot for the instructions.. I have been looking for a solution.
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Thanks a lot!!!
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My god this really helps me, thank you so much
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thanks it worked
You're welcome
Thank you so very much. I finally know what to do to help my stenosis pain as well as a bit of strengthening for my core. I used to be very fit, strong but with stenosis, scoliosis etc it's been difficult to know how to strengthen & not do more harm. Having my pain medication cut in half has left me in great deal of pain so I'm hoping these might help.
You're welcome.
How are u now? Are u thinking of surgery? Im scared of this, just knew that i got this..
@@taguro1006 Hello. No I'm not going to do surgery because I was told from the beginning that there isn't any surgery that would help. Do you have the same spine problems ?
@@karenmessinger9609 yea stenosis, my doc offered me coflex surgery but i think ill get that when i can no longer walk. Lota famous people regret they had surgery. I dont know really i just hope we get rid of this pain someday
@@taguro1006 I'm really sorry. I agree that surgery is last option I'd take. Stenosis is not easy to live with & I have days that my legs hurt so much because of it. Kolodney & prop aren't going to be quick to see that we do get meds back that's for sure.
Woowwww... All i can say is wow it really reduced the pain on my first try. Thanks a lot.
You're welcome.
Thank you ❤️
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Thanks Dr Jo
You're welcome.
Thanks for teaching these exercise , I am 37 yrs age and have lumber stenosis and melopathy horrible spasms in that area and this easis pain a little thanks.
You're welcome.
This really did work for me it lessen the pain in my back before it was not bearable at all it hurts even when i move a little but now i can move without feeling so much pain though the pain is still its much bearable now
Thank you so much for this it really helped a lot.
You're welcome.
You are an angel sent from heaven ma’am
Really great Thankyou
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Nice work
Thanks.
Thank you very much
You're welcome.
Wow marami na mn ako natutunan sa pinanood kung video about sciatica. Kasi gusto ko matutunan kung paano mawala ang sakit na katulad ng ganyan .ngayon at alam ko na paano ko gagawin para sa akin at sa lahat na gusto gumaling .thank you
You're welcome.
Hi Dr Jo. Great video! Core engagement and strengthening has reduced my pain in the past but now getting worse pain more often. Have people followed this exercise group and been successful at delaying the need for surgery to repair stenosis? My spine dr is recommending fusion at S1-L5 and Laminectomy with cage for L4-l2 for my stenosis This seems like a lot of surgery.
Thank you very much..
It was so helpful.
Before watching the video i was not able to move my waist..
But now i can lift anything and now i am dancing🕺👯
You're welcome.
Love the leo
Thank you!!!! 🧡
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Like from India ..sis
swietne cwiczenia , jestem bardzo malo rozciagnieta , w wiekszosci cwiczen mam problemy przez bardzo dlugie nogi , te cwiczenia sa idealne dla mnie , dziekuje , namaste ❤️
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Your channel is simply great Doctor Jo Thank you.
Will the McGill's big 3 suitable for spinal stenosis especially after 8weeks of a decompression surgery?Coz its simply great for lumbar stabilization.
Thank you 😊 🇬🇧
You're welcome.