Best 3 Stretches To Quickly Remedy Lumbar Spinal Stenosis & Avoid Surgery!
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- Опубліковано 10 січ 2025
- Best 3 Stretches To Quickly Remedy Lumbar Spinal Stenosis & Avoid Surgery!
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Bob and Brad demonstrate three stretches for your lumbar spinal stenosis to help avoid surgery.
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I too was having terrible lower back pain. This was about 5 yrs. ago. I was 61 yrs. old. I went to my family doctor. After an MRI, I was diagnosed with severe spinal stenosis. I decided to start walking, starting slowly for about a mile. I also started losing some weight. After about 3 weeks, I was sent to a surgeon who offered to operate, but by this time I noticed I was feeling better. So I declined the surgery and started walking farther and faster and felt even better. Now to the present I still feel good most days and really like to play pickleball. Every now and then my back lets me know when I over do it and I take a break and it starts getting better again. Right now I don’t know if the surgery would have been a cure all, but I really don’t want any surgery unless it is absolutely necessary! Hopefully that time will never come but I know there are no guarantees. I will also try to incorporate some of these back exercises!
@@burlingwillow7140 Good Luck!!
❤ Thank you!! I agree I rather avoid surgery. I had it as a kid and for dental but have issues with anesthesia. I have a bulging disc and possibly stenosis. Symptoms of it regularly. I don't look obese (as much as mildly overweight) but I am. I don't get much rest so trying to ... because exercise doesn't do much if can't. But I do like to walk at least. It tires me out a lot but I have to for my kids. I'm inspired by your story to keep at it!!!
If you had severe spinal stenosis that had turned into sciatica there’s no way you would have been able to walk 10 steps before you stopped and would be begging for surgery
Losing weight helps a lot. Even 10 pounds can make a difference! Stretching, walking , moving, gental yoga and pilates helps me.
This is great. My stenosis hit me at 58. I am an an athlete.I can't stand very long, nor walk (or hike in the forest.) But I can ride a full-suspension mountain bike for hours pain free, To complicate things, I have a intravenous filter in my vena cava right where the stenosis is, so puncturing that during surgery is risks with great consequences.
Your videos are well put together. I've found tightness in my hamstring and quads add to the psoas tightness, and spending 10 minutes foam rolling the knots out greatly reduces the pain immediately. If I can't stand up to make my morning coffee, there is a problem.
To other people. Avoiding surgery takes a lot of work. Every day. It's hard. It hurts. You will want to quit. Don't. Take a break, but don't let it get away from you. To avoid boredom, find different exercises, with different props, and run them past your PT You don't want to be on the "surgery train."
Thank you for sharing your thoughts. I had my left hip replaced a few years ago, at 51. I’m done with the‘surgery train’. I now have pain from my sciatica, I think, down into my right leg. No surgery!
i’m where you are i lift weights supporting my back and a recombinant bike but can’t walk or dance anymore 🥲but i’m not getting surgery
Mine hit met at 25!! Used to upload snowboarding and bodyboarsimg but now I'm in so much back and leg pain. Diagnosed on mri with nerve root stenosis at l4 l5 and a small disc bulge there too but I'm determined to get better.
How are you doing?
I hope you do well
@@jcmgc I have been on the surgery trian for years now,one after another a total of five
I have stenosis, scoliosis and bulging disks. I used to provide traction by hanging from a door. Sadly I have gotten shorter and cannot reach up that high anymore. I do the other two exercised but the relief is very short lived. The latest complications is neuropathy and tingling in both feet and sometimes very sharp pains in the toes. At 81 years nobody wants to try surgery and all other methods of pain relief don't work either. I am finding that I need my walker for balance as my cane isn't enough. This is no fun but I still try to do as much housework and walking as I can. For people in my situation two shorter walks daily are better than a mile all at once. I just need to keep moving or I stiffen up and the pain gets worse.
I prefer therapy but I’m 61 years old. Do you wish you had the surgery when you were younger? 🤗
@@bjacob9998 I was scheduled for surgery but at my preop physical they found an arrhythmia and a procedure to correct that was preformed instead. Then they decided not to do the surgery after all. So, here I am stuck but trying to keep mobility and function and slowly losing the battle. But that is the story of aging. It's one thing or another and attitude helps so I keep trying, keep walking, keep cleaning and dusting. I accept help when I can get it for what I can't do myself.
Try contacting Dr. Jho in Pittsburgh: www.drjho.com/lumbar_stenosis_surgery.htm
@@helengarrett6378 '
@@helengarrett6378 Back surgery usually does not help with pain…it straightened my back but now I have third and fifth disc bulging and a tear .
I’m not a fan of the initial clickbait, but as a PT, I can say that this information is absolute gold. These guys inject disclaimers at all the right points. At no point do they overstep their bounds or offer unsafe advice. Two “foolproof” exercises I’ve found if I’m not sure if there’s disc involvement or not are a prone-on-elbows with a gentle forward pull and a standing press-up on a table-counter. Both promote a neutral spine with traction/distraction, so there’s no risk of foraminal compression or disc protrusion. Anyway, cheers, guys. Great work.
I don't awlays watch them, but at least before they started almost every video immediately pointing out "we are the most popular in our opinion", to the point I didn't even notice they didn't do it on this one, my brain just auto corrected. I could be wrong here, but I am guessing the regulars are aware of it, the jingle is very obviously sus, and they probably just got tired of pointing the obvious out to a mostly aware audience. Not saying your observation is meritless, IMO it would be ideal to change the intro song a bit at least, but I also get that it is a hassle to mess with the channels identity and to just get a new one done, specially since the media stuff is a tool not their focus and area of expertise, and probably for not much benefit (ours or theris) anyway.
@@louisvictor3473 "gold" "IMO" - Initial Mental Offering? Can we have it for a song?
"Awlays" - Is that a crestfallen response to suping an dprone exercise?
Do you people ACTUALLY believe your comments are NOT merely famous Hawaiian canned meat? (Spam, for those unfamiliar with th egenre)
Traction has always made my symptoms worse.
Press ups are horrible, when you have spondylolisthesis!!!
@ notice that I said STANDING press-ups and prone on elbows with a forward pull. In both cases, you’re distracting the joint and only coming into 35-40 degrees extension, which is a essentially a neutral lumbar spine. ;)
This has actually helped me and has almost eliminated my lower back and hip pain……..will keep at it! Thanks guys..xx
Just go found you guys today, started my first PE adjustment on Monday, told me to wait after 5/6 adjustments before he started me on at home exercises! I’ve been suffering with this
L^2S^2 for so long, I’m ready for the healing to begin. I will show my PT this video! Thank you
I do another stretch that I've not seen anywhere but it seems to stretch the lower back in a different way and allows the supporting muscles to relax for a good stretch. I lay face down on a large exercise ball and tilt foward until I am touching the floor with my hands. I usually try to hold onto the edge of a carpet or chair legs or something that I can grip. Then I take a deep breath and push my stomach muscles out and rock forward and back until I feel the stretch in the correct place in my lower back. I don't know if it actually does anything, but it feels great!
Its been a couple of days since stretching. No more PAIN ! THANKS!
Seriously?
This gives me a hope
@@TravelingWithKiwi Hey, I have been struggling with lumbar spinal stenosis from almost 1 year, do you have any advice for me ?
Hey, I have been struggling with lumbar spinal stenosis from almost 1 year, do you have any advice for me ?
After Kytopasty in two cracked vertebrae, you guys got me stronger than imaginable with your 'in bed, on your back' exercises. Two years later, I NEVER leave my bed without those stretches. They wake up my hamstrings, my cafe muscles, my hip flexors... I am set when I slide out of bed now. I encourage anyone watching these two, to listen and do. It's been nearly two years and I do the bed exercises every day, no fail. I am limber, I am more flexible than I have EVER been and by gosh..I am 62!!!
What are the bed exercises?
@@gillhare714 After breaking my back, within 2 weeks I was able to do 'bed exercises'. Laying on your back, bring your heals to your butt. knees are up. Slowly lift each leg up. 30 per side (I always did em together) As you get better, bring your knees closer to your body (after 3 years I can now do this stretch with my knees in my face! (looks like a pike position I guess)
It's important once you raise your feet to the sky, do feet stretches, flex them a few times, you will feel that stretch in your calves. By the time your done, 3 mins, you can slide out of bed. Don't do too much out of bed, as your spine is longer when you wake up. It's been a god sent and I am going on 4 years now, faithfully prior to getting out of bed.🤗🤗 ~Look for Bob and Brads, exercises in bed after back surgery...That's where I got it!!
Well done
Hmmm, "cafe muscles." The muscles of mastication, so underutilized, to be stretched BEFORE entering the establishment, ALWAYS.
@@briseboy Mastication, however, in excess, is not healthy.
I love these guys, I have been in the back pain business for 25 years and every episode I see makes me so happy, do what these guys say to do, it works.
can a serious fall create spinal stenosis?
@@lindawoods8042 possibly, I have it in my l4 and l5 simply from using my back at work and over extending causing muscle strains etc.
Thanks for this video. 77 Y.O. male, excellent health. Last year I spent six months in PT for Spondylosis/Stenosis/Sciatica. Those young PT's took me from crutches to no crutches in just a few months. Your program is a good refresher for me. THANK YOU !
Guess I should tell you what did me in and injured my back. I was hitting the gym 5 days a week for 90 minutes each session. 180 pounds on the Smith machine 150 reps. 150 reps in the crunch chair. And so forth. But the one that really put me under was the inversion table. I should have known better. The only things I am allowed to do at the gym now are ride the bicycle and do the "arm bike" - which means it is hardly worth while to go to the gym at all.
Thanks for all you do for people who are hurting. Your "channel" (to use the trendy word) is a blessing.
P
Please tell me about your inversion table experience. How or why did that do you in? Thanks!
You guys are lifesavers! I used to be so afraid of my pain but now I let it guide me through different exercises you've taught and now I'm pain free!
Hey, I have been struggling with lumbar spinal stenosis from almost 1 year, do you have any advice for me ?
@@narendraburdak2793 do what they say +inversion table
@@narendraburdak2793hey how are you doing now?
These two are like a married couple but I know they each have spouses/families - I'm just making a humorous/frivolous comment! But, truly, they are always completing each other's sentences and fleshing out each other's explanations and examples. Brad gets a little irritable sometimes and even gets mad at Bob - it cracks me up! - but you can tell they are great friends and co-workers. I've also suspected that Brad deliberately pretends to be irritable at times, just to engage the viewers. I can't help laughing, even though I know he is doing it on purpose. You can tell he has a good heart. Bob is such a decent, gentle giant - his explanations are so thorough and his desire to help those of us in pain is clearly heartfelt. I have personally benefited from the Bob and Brad videos enormously. Thanks to Bob and Brad, I have been able to get back on the treadmill and get active again! Go, Bob and Brad: you definitely ARE (cue music) the most famous (and greatest!) physiotherapists on the internet!
Sue, thank you for the kind words, Brad
I’m 30 and I have it lol it’s crazy that people only regard old people and illness or ailment because it’s not uncommon anymore glad I found this channel they discuss a lot
@@pfang7229 it's not only old people. I was only 36 years old when all my back problems began and I'm 65 now so I've suffered plenty and I'm tired of it. Some days I just want to give up 😭
@@pfang7229 I wish you a better life than the one I've had for all these years
I just found the 2 of you today. Thank you. There seems to be no doctors around here that believe me about my leg tingling/going numb. If they hear me at all, they want me to take pills. Not going to happen since I have a bad reaction to most drugs. My lower spine is curved, I have a bulging disc in that "triangle" area that makes me feel like there's rocks in my back, especially if I lie on flat surfaces. I have been doing some of the stretches for months. I call them modified ballet exercises. LOL Having a painful back has been hard on me. I took years of ballet, did competitive dance and figure skating. Plus agility with my Jack Russell Terriers. I used to walk them about 5 miles a day, now I'm lucky to walk them 3/10 of a mile. I'm no stranger to exercise. Again, thank you.
Bad chronic sacral and lumbar areas
The pain in my very lower back was so bad I thought I had cancer. Bulging inside etc. Didn’t know that pain worse than childbirth existed. Of course, it also lasts 24/7. Found a chiropractor with a special bed and way of stretching that area but my hip still hurts but the bone pain has finally gone down to a five! It has also affected my bodily functions. I am so sorry that people suffer in this way and now cannot even get relief from medicines if even for a couple hours. But not feeling alone with this condition, gives me a bit of courage to keep hanging on. 76 now.
Lol... I know the feeling. I lost my bowel movements. I got hit by a tour bus. Lost my lawsuit and the court laugh at me but so now I just sit here waiting for my time to come. Please come. I want leave this place I call hell..
Ask Jesus to help you❤
There is hope for you.
i just turned 40. same boat as you.
My MRI diagnosed my spinal Stenosis. I have bulging discs throughout my lumbar spine. My Orthopedic Surgeon told me that my MRI was “IMPRESSIVE “. But not in a good way. He was not sure how I was able to walk ! And I also have a traumatic compression fracture T 12 from a fall floor my stomach. P. S. I am 75 now. I do go to the gym and this helps !
Great exercises I have spinal stenosis since 8 years ago and the doctor wants to operate me, but I rejected it and with that exercises I have felt better and the pain go away, I gratefully with you. God always blessings you
I've watched countless videos from doctors and physical therapists, one to two different physical therapists, two chiropractors, take bromelain, turmeric, K2, D3, Omega 3, multivitamin, Resveritrol...
So far nothing has helped and I think some of the physical therapy was actually making the condition worse. I've had 11 months of constant pain, loss of appetite, muscle spasms 24/7 for 11 months.
I hope you are good now... any updates you want to share with us
Check out this minimally invasive surgery ua-cam.com/video/xcxszTKUM5o/v-deo.htmlsi=V0AnGlHQdGzhTE7x
I have had stenosis at L4 and L5 for many years. Not a candidate for surgery due to osteoporosis. I was dangling from doorsills for a nice stretch, but, my shoulders couldn't hold up to that, so I started dangling my legs, one at a time, going down the stairs very slowly. I have a longish stair with double handrails and this sort of mindful stairway routine seems to ease the pressure on my spine.
Congratulations! Bob and Brad,! Your videos have helped Millions of people around the world God Bless you always! Keep it up!
Ok..got it. I have stenosis. Sitting down does help. I will try stretches.
Your education and stretch tips are extremely helpful! Your humor and normalization makes it seem less scary and more managable. I loved your video on plantar fascitis. Now that I am 50, I better subscribe! Really appreciate you guys!
When Brad was explaining symptoms of Stenosis- it brought me back to 2019 when I was at whits end with pain. Had back surgery which gave me the ability to walk without pain. Now if there were something that could help with numbness I get after walking a bit. Gonna try these exercises to see if it helps. Thanks you guys!!
You guys make a great team. Obviously you have spent a lot of time together and know how to verbally poke each other, adding humor to your presentations. It's fun to learn what's wrong with us watching this channel.
Holy crazy. I'm 46, MRI diagnosed stenosis and I'm waiting on what the surgeons say. Your posts diagnosed me weeks ago. Thank you B n B
Don’t get surgery . Most of my patients end up having pain anyway and then have to have more laminectomies and spinal fusions . Avoid bending backwards . All of your exercises should be in flexion ( bending forward , bringing your knees toward your chest , etc ) in other words in standing, walking , siting , lying down .. all of your exercises should be in flexion . Stretching is the best thing to do .
@@brunojuno6535 Thank you. I've heard surgery is pretty pointless so really didn't want it. I will keep up with the exercise instead.
@brunojuno what about torathic stenosis? There isn't compresion on surrounding nerves .
@@MajaLoncar same here ?
@@brunojuno6535thoughts on injections ??
Just the help I was looking for my panful herniated disks, thanks so much, may you be blessed for your kindness
I am so happy I found your channel today. I had surgery in November and got off track with my workouts. Then I went back at running too hard, too fast and got shin splints. I was finally feeling better and I fell down the stairs and sprained my ankle. Because of Covid, I'm not going to physical therapy so I am extremely thankful for your videos!
I have bone on bone in both hips and a hole in my spine along with an extra rib and an extra vertebra...i find out years ago that I am a CHIMERA...TWIN AT ONE TIME...God chose me to live and I absorbed baby brother and that's why I am missing a ovary and fallopian tube and have extra parts from brother....i am 63yrs. Old now and not able to walk or to do anything without pain...severe pain. I CANNOT find clothes in closet to wear CAUSE of pain and gaining 50lbs. I have clothes for all sizes just can't sort THRU CAUSE of pain and no help. I was emotionally..sexually...physically abused after my loving HUSBAND died unexpectedly after 40 YRS. Of marriage...so no one seems to care about me...the ones that did are all deceased. I was one of the happiest..nicest...caring person at one time. Now I have quit eating. Drinking..and taking meds CAUSE too much pain to deal with to try to function...down to 6 sips of water daily and kidneys are shutting down...several major blockages...bleeding significantly behind both eyes...mini strokes...3 different blood pressure pills a day and still can't keep pressure down. I have DIED B4 AND WENT TO THE OTHER SIDE SO U VAN SAY...IM DYING TO GO BACK...ONLY BEEN OUT OF HOUSE 1 TIME THIS WHOLE YR. IMAGINE THAT WOULD YOU? I USED 2 LOVE LIFE AND EVERYONE...BUT NOT ANYMORE SORRY TO SAY...WALKED AWAY FROM FAMILY..FRIENDS..EVERYONE...MY PHILOSOPHY IS IF U CANT ENJOY YOUR LIFE THEN WHY LIVE IT????? ALL BECAUSE MY 2 BEST DRS. DIED AND NEW DRS. ARENT CARING ENOUGH TO HELP ME...SO IF NO ONE CARES ABOUT ME THEN WHY SHOULD I CARE ABOUT ME? SAD STORY OF MY LIFE AND NOW NO ONE ABUSING ME CAUSE I DONT LET NO ONE IN MY HOUSE SO NOW I CAN ABUSE MYSELF I GUESS....ALL I WANTED WAS MY PAIN TO BE UNDER CONTROL SO I COULD LIVE A HALF WAY DECENT LIFE...BUT THATS ASKING TOO MUCH I GUESS....I DONT DRINK OR DO DRUGS AND STILL NO ONE TO HELP ME....MY LIFE IS IN A MILLION PIECES AND YOU WOULD NOT...REPEAT...WOULD NOT BELIEVE MY ONCE BEAUTIFUL HOME AND WHAT IT LOOKS LIKE NOW....SO MY LITTLE GARDEN OF EDEN IS NO MORE SO I AM FINALLY DONE LIVING THIS LIFE........
You need to call out to Jesus.
He can help you and save you.
Thanks much, guys. The last one seems to hit it perfectly for me. The foot-stool part definitely helps me strech further a bit. Tks❤
I'm not old and was diagnosed with lumbar spinal stenosis at 38.....but I also have a large curve due to scoliosis. I also have disc herniation in the lumbar and cervical spine....thank you for this video.
I was diagnosed at 26. These videos really help
Wow, I have the same problems with my back. Are you having surgery or are you in physical therapy? If you choose not to reply, I wish you good luck!
Same problem. I'm only 21 years old
I have the exact spinal conditions
Serious spinal stenosis is a family curse on both sides of my family. We all get it along with arthritis in the lumbar spine and degenerative disc disease. Age 30 is the average age we tend to get it.
Thank you for this informative video. My stenosis is so severe that I could barely walk and liked awake at night, unable to sleep. I see a chicopractor, who does help, but your "homework" hopefully will alleviate at least some of my pain. Thanks again!
I have L4 L5 L5 SI spondylolisthesis Stage 2 and L3 L4 Spondylolisthesis Stage 1 as a result of 2 falls
on separate occasion. Thank you for these exercises. I aill incorporate them in my daily routine.
God bless you both Bob and Brad.
You are very welcome, happy to help!
Thanks you guys. I have degenerative lumbar spinal scoliosis stenosis. Several years ago I fell and broke my arm. I’ve had a couple falls since. I have to be careful. I wear a monitor in case it’s a bad fall. The pain gets to be so nasty; it’s really changed my life. I’m 64. With there being scoliosis I didn’t think any surgery could even be possible. I have had physical therapy. I have to make sure I do those exercises. I’ve been stubborn about using a walker or cane. I guess there’s also osteo arthritis in that area . One of my aunts also had this situation. Thank you so much for these videos, so helpful.🤗🤗🤗
I was diagnosed at 35 or 36 with degenerative disk disease. Thank you for this video I been looking for something to help me.
Same here. Spondyliolisthesis, stenosis, herniations. Do these exercises work for you?
34 here. L5-s1 has little or no disc.
@@Mathiu_Truhile same here
@@queeble007 same here
Same here
THANKS. I've been remodeling my house for a few months now. my back has forced me to only put in 5 to 7 hours. I'm going to watch more of your videos to see if they help.
Ive been referring to your videos for at least a decade anytime i have an issue. Im 30 now. Today I learned arthritis has caused l4 l5 narrowing. These 3 stretches really made my back feel better. As always, you guys are the absolute best!
Would be great if you guys did one for stenosis in the neck. C-1 to c6
Agree I need that too.
I need the neck done as well. As 2 other ares of the spine. Terrible.
Yes my neck is in bad shape!
Agree, please do the neck.
Any my C6-8
22 and diagnosed with lumbar spinal stenosis. Going to give these exercises a try!! I’ll do anything at this point
Sorry to hear that WAY too young for that God bless you Daniella
21 and same, good luck!
19 now and dealing with it for over a year, cant do much of anything now, going to see how this helps
Y'all have to get into some kind of back stretching & strengthening routine, daily, or at least 3 times a week, and for life. I learned I had spondylolisthesis at 23 and wish I had included important physical therapy exercises with my regular workouts. Now in my 40s, I have some kind of chronic pain and do all types of exercises/stretches daily for my back but that's just to keep it from getting worse. There is no improving.
I am doing workouts an hour everyday for a year already, thats why i am satying i have no improvement, if i didint do a thing i would not say that, not the tipe of dude to not do anything then complain
I did have surgery and had a laminectomy and discectomy and spinal fusion with cage. My neurosurgeon saw my MRI and said we can do this! I had spinal stenosis, disc was basically flat and almost gone.i had numbness and tingling down my right leg. I'm not going to lie, this was the most pain I ever felt post op but surgery really helped.
B
Are you well now
What I had done was necessary. But I have SI joint pain pretty bad
@@veel1973 I know you and me are different but.
Could you tell me how long your recovery was? Did you need to do professional physical therapy afterwards? THANKS
Tim Dolan I had no PT and don't know why my neurosurgeon didn't get me some PT! It was the worst pain I've ever felt
As a retired PT, I would get good results with mechanical traction in supine, gradually increasing from intermittent to constant hold time. SKTC, DKTC and side lying leg over table to gap the foramina or close. Mechanical traction is a must for cervical/lumbar DDD, DJD, herniations, etc.
Had an MRI about two months ago. Severe stenosis, some arthritis & grade 2 spondo. Approaching age 70, getting 3 fusions is not my 1st choice. I’ve done the knee bends and the roller (both help) but I’m not consistent. 🤫 I really want to try the traction, too. My hand, arm and shoulders are able to support me, but I may put a cushion underneath. Thanks for the great videos!
Stay active, stretching daily, 5 - 10 minutes, stay limber….
Thank you for your videos! I am 20 yrs old and I have spinal stenosis
It's pretty difficult to move things around in such an early age.
Sad to hear
How r u doing now
I’m also just 17 years old. How are you doing and how did you improve
Thank you for all the excellent information on lumbar spinal stenosis! I have long legs and a sway back, and all the info on this vid is helping a treat. Cheers.
My father had spinal stenosis. After several surgeries, he died paralyzed from the waist down, bedridden for the last two years of his life. I'm terrified I'm going to get it too.
Same here. I say avoid surgery at all costs! They made my dad go from in pain but mobile 2 in pain but immobile.
Last I checked, the success rate for spinal surgery, when the goal is relief of pain, is 50%. PTs that specialize in functional movement can help alot.
Thanks, informative video. I have been diagnosed with Ankylosing Spondylitis, Osteophytes, and Spinal Stenosis. I'm a 61 year old male who never had a back problem until recently. In November I had a back episode that was excruciating to the point of being debilitating - for one week I could barely move. Neither I nor my primary doctor have been able to figure this out. I've even been tested for AI and rheumatic conditions all of which came back negative. There was no trauma due to a sports injury or some kind of accident. A full suite of X-rays was taken which did not show breaks or fractures. The symptoms are weird. The pain is in the center of my back rather than the lower back. I don't have sciatica or any pain shooting into my legs which is typically associated with stenosis. Yes, leaning forward helps especially while seated. However raising my arms above my head also makes my back feel good. In the last 4 months I've recovered enough to conduct daily activities without having to eat Ibuprofen like candy, but I still have pain. The one movement which is guaranteed to cause pain is any sort of torsion around the spine. During my first week of this episode the simple act of rolling from one side to the other while in bed was intolerable. This can still cause jabs of intense pain so I do it slowly. I'm ok walking, standing, and sitting provided I avoid twisting even in the slightest. Still baffled as to what the root cause is. Which of my conditions could produce this weird set of symptoms? Could this have been a herniated disc? My dilemma is that I don't know what to do because the root cause hasn't been identified.
Hi! We are very sorry to hear of your situation! Unfortunately, we cannot answer individual medical questions via the internet due to everyone's situations being so unique. We try to provide general health and wellness information to our viewers, but anything beyond that, we would recommend you consult a physician. I see that you already done that, so maybe more testing needs to be done? You could try different videos we have on each of your specific ailments, however if you do any exercises that cause new or more pain, we recommend you stopping that exercise immediately. Best of luck.
I'm not a doctor, so my opinion is only based on my experience, but you didn't mention an MRI. If you haven't had one get a new doctor and an MRI! My back dr. won't diagnose anything without one. As patients, we have to do alot of searching, asking questions and advocating for ourselves. That's how I found the most famous PT'S (in my opinion). It's totally acceptable to get a second and even a 3rd opinion. You're doing the right stuff by asking, just don't give up, you deserve an answer. Good Luck.
@@lindac.6179 Also, things were missed on my MRI that were picked up when dye (contrast) was used. So, if no allergies to the contrast used, get that with the MRI.
@@maya5716 I was in MRI, before my back operation. First i have all kind of nervous system show symptoms. I go to private doctor. I get to referral to MRI. In neurologi clinic they did all kind of tests, i do´t remember all of they´s. I was a lucky, not of nothing serious illness was´t found. Only my neck arthrosis, and spondylothesis of L5 S1. (Sorry, my English writing is poor. It is not my mother tongue.)
Check yourself for Thoracic facet syndrom because facet joints do the spine rotation.
Thank you Bob and Brad.. I've been suffering w/this for a while.
I had a double lumbar fusion in Dec 2019 which helped to stabilize my spine and restore the proper curvature. It relived the pain in my left leg. But now after two years I've developed nerve pain on the right side affecting my knee. I'm okay as long as I exercise everyday. But I can't sit around for more than a day or the pain starts up. At least it's a good motivator to keep moving. I also have stenosis, arthritis, and other bulging discs.
🤗
Hi! my spinal stenosis surgery was years ago. It was in area L5 S1. The operation was a success. 1. year was painless, but pack pain start again. My own fault. I do not exercises, and i did not stretched. Now i must be start again to take care to myself. Thank you Bob and Brad.
I'm 35 and I've had chronic back pain since I was 21. It gets to a point I get 'lateral pelvic tilt' but these stretches do help before it gets to that point to help reduce it in time. Took me years to learn several methods of stretches and home remedies. Doctors like to prescribe ibuprofen and muscle relaxers and call it a day always scheduling an Xray but never find anything. An MRI is what they need to do if you have this pain. Annoy ur doctor until they finally schedule an MRI or else they'll move on with their busy lives.
I’m 44 and have had back pain since 23. Got an MRI 6 years ago and found I have stenosis at L4 L5. Stretch everyday and started seeing a chiro again. Did they find stenosis in your MRI, noob ?
Cycling, with your abdominals properly engaged and most of your weight on the pedals (riding with your lower back straight, at a 45 degree angle) is also helpful for lumbar spinal stenosis. The leg movement "flosses" the sciatic nerve and its roots. Riding with your back in lumbar extension opens both spinal and neural (foraminal) canals.
Thank you SO MUCH for showing the anatomical areas and being so detailed on the why and where and what of what is going on with each topic that you talk about. It helps me so much to understand and think more about the exercise I am to do for what purpose. You are answering so many questions that I never really understood before. You have helped me to feel better in the past couple years doing the exercises that you show thank you again so much
thanks for being sooo forthright and honest
I'm an 15 year sf combat veteran, I have spinal stenosis. These people hit every symptom. I used to jump out of airplanes and one time had a bad parachute, my back has never been the same the pain is absolutely debilitating. It was shooting down my right leg so bad and then one day the pain stopped and so did the function and feeling of my lower right leg. Having my lower leg become paralyzed has not been a good thing. My back is always in pain and although I have had to learn how to walk to the point where I don't look like there is nothing wrong. I occasionally have pain shoot down my left leg and down to the knee on the right.
I would have thought when you had that much nerve damage you should’ve been having surgery.
At this time suffering. Age 70 with definite stenotic lumbar area. Yes to all your stenosis test questions; but knee to chest exercises, doing up laces and the like brings on tremendous pain in groin and inner thigh area. No proper nights sleep for ages as lying on either side brings on pain in outside of thighs; back lying bearable and propping myself up also helps. Legs have become weak; walking is very uncomfortable;
Bob. Brad. Helping the pained. In a real way. Every day. 💜💜❤️
U young men have really blessd my life. I am learning alot
This is perfect I had an ACADIA facet REPLACEMENT my S1 L4 L5 now it's gone up to the C2 C3 C4 C5 it just goes on. I need a bed that I can get on easily I noticed my arms are getting weaker to get myself in the middle of the bed now I am sleeping on the edge of my bed. I do have leg pain. Pain is gone when I sit down. I used to fall before my first surgery.
Thx. Just diagnosed. Congenital due to short pedicles at age 60 but symptoms go back 20 years. No back pain but bilateral leg pain is excruciating without pain meds. Hope to avoid surgery.
I did the one exercise last night and this morning, and I already feel the benefits. Thank you, guys! Awesome info!! Keep up the great work!
I do this evrynight and it has made a huge difference in my hip pain and low back pain. Thank you!
@@helenaanne7428 I hope you feel better soon 💯
@@helenaanne7428 Thats great👍👏👏!
Anything for Thoracic Stenosis? *autoimmune triggered for me, unfortunately
We don't currently have a video specifically for thoracic stenosis, but we will add it to our to-do list. Thank you for your support!
My father has spinal stenosis, has every symptom you described, but it's not easy getting someone who's 86 years old to do stretching or exercise.
I got diagnosed with spinal stenosis physical therapy didn't work for me. I have alot of pain while walking and numbness and pain in my left leg while walking. I got sciatic nerve pain as well. It's so bad I have not been able to work, but I will try these exercises.
While i have stenosis, my pain point is sitting down. Standing is not painful. After driving to work, it takes about 30min of standing/walking around for the pain to go away
Me too!
My case too. Alsi, the pain is in the back and less on legs. Is this Stenosis or the bulging disc that's hurting?
Love your intro song haha.. my chiropractor just did xrays and found my lower spine has alot more curvature than it should and i have lumber spondylosis disc degeneration. I was in a car accident 2.5 yrs ago. I didnt feel anything until a yr after and it was tingling pins im my left leg.. yes i had my leg pain not in back.. but i feel better standing?
I have this and Harrington Rods
It’s hard. I do everything. Thank you for your videos. I’m 67/thin/walk every other day. It’s hard because my feet cramp up
Your calves are tight sounds like you need to stretch them. Lacrosse ball prob would help to. Just go slow and hold when it’s tender till it stops hurting. You’re undoing years of shortened/ tight muscles. It hurts but feels better. It might not take much weight at all or all of it. I haven’t found anything to compare to lacrosse ball for foot pain. Good luck
@@briansmith9258 I’ll try the balls for the foot cramps. I’m a Gardner by profession/speciality bush cutter. Much seasonal physical labor. I was a light bodybuilder till age 65. The foot cramps are a big new issue
@@sharonmcqueentorres2459 I understand, I’ve been fighting my feet for a few years. The less lacrosse ball and stretching I do I more I hurt. Don’t forget stretching you’re claves this allows foot flex ion. If calves are too tight foot can’t flex and cramps. Just increase range of motion. If I’m really hurting I might roll 2-3 times a day.
Watch about strengthening the feet. Point your toes. Stretch your toes. Thread your fingers between your toes and slowly twist around your hand to move your foot. Curl your toes like fists. They show different foot stretches.
I'm 48 and my neurosurgeon advised surgery for stenosis of the spinal canal around the sciatic region. I've read so many people saying that once you have one surgery you open up a door to multiple surgeries. So I am trying to exercise to prevent the surgery.
I was diagnosed with Spinal Stenosis and that has caused me to have Neuropathy!! I am going to try these exercises, i can barely walk when out and need to have a cart or cane to help me because my left leg hurts from the pain, it feels like my leg weighs 200 pounds that I'm carrying around, its sheer agony and only sitting helps to relieve it!!!
Lo deberian colocar en español
Thanks …I am in love with this video ..my back fells much better now
This vid is great! I forwarded it to my PT to see if I can incorporate some of these techniques. It’s amazing how strong & flexible you guys are -you get up off the floor like kids!
L1 compressional fracture and pain in both legs and unbearable pain all time in both feet. What could b the reason
Well... Mike practically IS!!😂
I was diagnosed with spinal stenosis and bone spurs. In addition to that sitting injured my coccyx bone. I had two injections into the areas of my coccyx bone and the injections made it worse! Now I am afraid to see a doctor for this for fear it will make the problem more serious. So I am now wondering if you may know of something that could help me? Thank you for sharing this video.
I hope you are good now...any updates you want to share with us
No updates I'm still in a lot of pain and I have not been able to sit in over 3 years now. These bone doctors, seems all they want to do is give steroid injections, I'm so sick of it!
I think with the stress 3 , we should put a high cushion ( may be O.5 m high ) under our bottom , in case thing goes wrong ( hands slip , the holding band break , ) then we will drop down on the cushion , the impact will be much less harmful .
I've recently been diagnosed with severe lumbar stenosis and have my first PT session tomorrow. Contrary to your questions/answers at the start, I have more pain when I'm sitting or laying down and significantly less pain when I'm walking or standing; so the problem can be more complex and the rules don't always apply to everyone. But I do value the information you provide here and I plan to put into practice all the exercises you recommend as well as what I learn through therapy. Thanks.
I also just got a diagnosis of severe lumbar spinal stenosis after an MRI. I am 52. Sitting, walking and standing are ok for me, but if I lie flat on my back with legs straight, my legs ( starting at my feet) will start to tingle and get a little numb.
True for some. If your spinal stenosis is caused by advanced disc disease and not a confluence of disease. It also depends if the stenosis is central or lateral. The slump test was used years ago to make the diagnosis prior to modern imaging techniques
update: After an Xray by a spine doc, it turns out I have lytic spondylolisthesis, which means the back portion (the part that surrounds the spinal cord) of my L5 vertebra had separated from the disc-supporting part (probably long ago). The latter then scooted forward a little bit over time. Scary sounding, but doc says most people live with it just fine if they do regular specific core stability PT exercises. I did a round of PT, and will have to continue with the exercises I was shown for the rest of my life.
One thing they did say is that for my particular situation I want to *avoid* arching my back, so I definitely won't be doing the "upward dog-like" stretch I've seen in some videos about bulging discs, which is what I initially thought I had. So if you are at all unsure of the nature of your particular condition, find out before assuming this will help or harm your condition. My situation tends to cause anterior pelvic tilt, so arching is the opposite of what I want to do for the position of that L5. I want to work against that tendency to arch, in order to get that vertebra to scoot back more where it's supposed to be (which they told me these exercises can potentially help achieve).
@@Carl_Frank I have spinal stenosis and bulging discs in my lower back. I’m only 17. I kept trying to push through the pain for my sport and now I pay the consequences .
@@edanisgreat5118 Wow I'm sorry to hear that. Hopefully physical therapy can help you.
I love that you have the "Glute Lab" book in the background. You guys are awesome! Thank you
You guys are great. Thanks for giving me back my neck & my friends lower back boy that was a life at work saver. Thanks for posting in a way we can find help when we need it in a hurry.
Hey! I really appreciate this! I have EDS/hypermobility and would love to see some pt exercises to do that can help!
eat a lot of copper
Me too!
Me too! Well I'm in the process of looking into to hEDS diagnosis. I also have MS, severe arthritis in my whole spine, degenerative disc disease, congential spinal stenosis and I'm only 39.
@@elizabethgalicia-pigg2093 I hear you girl... all those things except for MS for me and I’m 28... it’s a tough road but I’m working on being optimistic and trying to eat as anti-inflammatory as possible rn
@@elizabethgalicia-pigg2093 I’m sorry to hear that.. I’m 38 I believe I might have ms I have a lot of the symptoms, they’ve done a brain mri and had no lesions but won’t give me a spinal mri even though most times lesions are found in the spine first. 🤷🏻♀️🤦🏻♀️
Went to local PT office. I have stenosis and spondylolisthesis and the exercises I was given (5 of them) were extensions. What did I know so I did what I was told. My symptoms grew worse and worse. I told him that it hurt to do these. Was told to work through the pain. Then I watched your videos and a couple other youtube sites and always, always, always it was said NO NO to Extensions. . Don't want surgery (found out yesterday from surgeon that I can't have it from the back due to a congenital issue- they'd have to go in through the belly- not only scary but success of that would be very iffy). So now hoping your video(s) will help me. NEVER returning to this local PT. How could he get it so wrong!! Thank you for you both. I've watched many of your videos since recently. Your videos are now go to's. Hoping to get some relief.
I agree totally that PT helps disc issues. I've been told multiple times that there is no PT to relieve the pressure on the spinal cord when the bony growths go inward (central canal stenosis). I'm open to suggestions! Thanks!
Try using apple cider vinegar and magnesium
Serropeptase
I been using heating pad every night at my lower bach for a month the pains on my thigh to the leg and tingling numbness are gone and able to stand longer and walk longer without pain, my doctor told me to have surgery after 10 times of physical therapy and my friend told me to use heating pad.
Daily intake of turmeric helps eventually calm the inflamation!! I encourage anyone living in pain to add it to their regimen.
I believe the turmeric really has help my inflammation. I cook with it daily!🙂
How to take it ?
@@jassirandhawa4177 as a spice mixed with your favorite foods
@@WisconsinWanderer ok.. but in india we prepare our meals daily with using turmeric.. bt i think it dnt help me ...
I'm doing a neem turmeric blend. Excellent.
I was busy doing all these types of exercises and in a great deal of pain. My surgeon suggested I stopped and did nothing until my operation and I am So much better.
What surgery did you have ?
I had the surgery in 2007 and am very glad I did. I wouldn't be walking now and no more spasms.
Another great informative video. My Therapist has me doing a few of the exercises you demonstrated and it really helps. Thanks for all your advice and hard work.
thanks guys, that was excellent. my phsyio also confirmed this as my diagnosis and the same concept in the exercises...(I am five out of five on the questions!)...and I give you 5 out of 5 for your great videos!
I agree, that was excellent video.
Thanks guys, my hubby and I really needed to see these exercises.
I fell as a young child down a flight of stairs hitting and hurting my back. Hanging upside down or from my shoulders from the monkey bars always felt SO good. Years later I was diagnosed with spinal stenosis c3-4 & L4-5 is almost closed.
Hi Bob& Brad
Thank a lot for explaining how to do exercises to avoid surgery
I have pain in right leg - numbness
Can i do these exercises?
You guys are the best. Thank you for sharing these exercises.
Great exercises thank you very much. I have Stenosis spinal for long time ( 15 years)
Thank you again guys! I can get more information from you than my own doctor or chiropractor. Although i have not seen it except on an ad for the apparatus, i've had some positive results with the inversion table. Dont know if you recommend it or not but most days feels good to invert 3 or 4 minutes.
I really appreciate you guys and the different focuses on the lumbar spine. The other day I happened on one of your videos for Stenosis using the exercise ball. It was great!! Unfortunately, I'm having trouble finding it again. Could you please help! Thanks much!! (Prayers for Bob!!)
I would also appreciate a video about cervical stenosis. I was in an auto accident (rear-end collision) just over three years ago. I have multiple herniated disks (cervical, thoracic and lumbar) and stenosis in my neck, which is causing stabbing nerve pain in my right arm for over three years now and causing me to sleep only about 2-3 hours per night. Any advice or help would be greatly appreciated! Happy Holidays. 🎄
Sounds terrible, good luck.
Hey guys, after 5 months I have finally been diagnosed with lumbar spinal stenosis. The worst thing for me was driving my car. The pain would go down my right leg and tighten in my foot and arch. To the point I just stopped driving.There was alway tingling in my lower legs and feet. Is there a way to position my car seat to make it comfortable to drive with this condition. Not having that freedom is horrible. After all i am a heathly young 67 year old man. Still very active.Thanks for all your content.
the most famous and most liked ,in my opinion of course Brad and Bob
I have seen on UA-cam vide when MD mentioned not to stretch back with spinal stenosis because it also stretches nerw, and in long run it gets even worse. Could you clarify please because I am so confused.
How about cervical spinal stenosis?
C’mon guys! You’re on a roll here. Do the whole back and neck!
I have been diagnosed with this at age 26. The pain has become so severe. Doctors told me they think it was from a mix of pregnancy and my C-section 2 years ago. My L4 L5 is trying to narrow in my spine. I have been giving a steriod and muscle relaxer but it isnt hardly helping. I hardly ever took any medicine before this so i thought the medicine would help. I have been put on a weight restriction. I noticed even today i can hardly be a mom and do normal things like helping with my daughter or driving without being in more pain. It has gotten so bad i feel my legs and arms are so sore. I will try these exercises and see if it helps.
How are you now ?
FINALLY found out after 6 years I have FOUR bulged discs. Let’s give it goo
you two are hilarious!! Thank you for this informative and fun video!
Thanks for your videos. The key thing is to keep going on slow movements cause not moving makes us worse and our bones detoriate more I say if we don't use it we lose it. Right thanks
A strict Keto diet eliminated the inflammation in my back. Now I have normal old man pain. It has given me a new lease on life. I am back to work, and I can walk without pain or sitting down. I can't wait to try these exercises. Nothing beats a good stretch.
Oh please , meat causes inflamation
I am considering a keto diet also