The Top NEW Exercises for Lumbar Stenosis for Back/Leg Pain Relief.


Hi folks I’m Bob Schrupp physical therapist, Brad Heineck physical therapist Together we could not speak a word of english Together we are the most famous physical therapists on the internet in our opinion of course Bob. Today Brad we’re gonna talk about the best exercises for lumbar stenosis, back and leg pain relief You actually just went to a continuing education course on this. Yes, I got brushed up on a few things and it’s Helped me out. It’s gonna fine-tune some of the exercises that we’ve been doing with it So this is good information and up-to-date, if you are new to our channel by the way Please take a second to subscribe to us We provide videos on how to stay healthy fit pain free, and we upload every day Also go over to Facebook and like us because Brad and I will beg of you to like us if you don’t already Okay, I think they’re gonna like us alright. Here we go. lumbar stenosis What is it and why do you not really want to have it? So let’s go up and let’s take Leopold Can I just say Brad it’s kind of a natural Form of aging isn’t it. It is As a matter of fact the studies show that If you’re 70 years or older 80 percent of the people have some degree of stenosis It’s kind of like getting gray hair Yeah, it’s just gonna happen, right so if you hear the term you go to the doctor, and they look at your xrays Oh, yeah, some lumbar stenosis. You don’t have to get all worried that it’s gonna take your life over, It’s just something you have to have You know it’s part of growing old and the good news is we got some exercises that can help you So let’s look at the lumbar spine, Bob it’s you know the bottom five spine So it’s really one two three four five rounds that stack up to make your low back right about at that belt line Right a little bit below and a few above okay Once in awhile some people have six lumbar. Yeah, I have a friend that has six. Oh really Wow Well what’s funny is that we used to call them long back Before we knew it, that’s what’s funny about it Is that he had a longer torso, but anyways we better get on this subject Bob We’re looking at those spines now. What happens is as you age the Vertebra or the discs actually start to get smaller and smaller yeah, these are the discs right here I don’t know can you see that Lonnie? That’s a cushion that is between the two balls right and with the aging process They become smaller and smaller and what happens is the bone part, the vertebra they get closer together closer together And then the spinal nerves which exit right where this pin is they can be The hole where they come out, the foramen, can get smaller and get pinched and that creates pain and problems not only in the back But down the leg, now the other problem with stenosis it can be out the foraminal stenosis Or it can be what we call central stenosis Which if I pulled one of these vertebraes out it looks just like this and where the spinal cord Goes right where this pin is That’s the central canal that can also become Decreased in size and cause some pinching and stenosis and problems and then Typically a lot of times you have pain or symptoms down both legs because a lot of times it may be Some numbness tingling or just fatigue if you get up And you walk and after you walk a block or two your legs just start feeling weak and tired That can be from stenosis, and quite often I think it is the central stenosis in a lot of my patients But we gotta point out Brad, it might be up a little higher because you know we got the kinda horse’s tail down here remember, right the cauda equina A lot of our people catch that So they’re pretty bright Yeah, so we got to know that the pressure may be happening up a little bit higher up on that central stenosis All right well, let’s get the old Leopold or whatever his name is Napoleon Bonaparte we actually took one of his bones apart, though, okay, so one thing about Stenosis, we mentioned some symptoms also people that have stenosis tend to lean forward a little bit more cuz it’s more comfortable and Typically if they’re painful when they stand when they sit the pain goes away quite rapidly yeah That’s usually a great sign of it And they call it shopping cart syndrome too Brad, if you lean over and you feel better on a shopping cart That’s usually quite often a sign And it feels better when you sit down and it hurts more when you walk and hurts more as you walk further And you’re older That’s the first thing I’m thinking isspinal stenosis right it’s just so prevalent I mean I see so many people with it the part with this course where the instructor emphasized the legs feel Fatigued because you know some people are you thinking well Maybe it’s because there’s not enough blood flow which is another possibility or strength, endurance and that all is a possibility But quite ofte I see it is just merely the the pain is causing them to stop or fatigue is causing them to stop So how do we correct it? What happens is our lumbar spine starts to oftentimes with these people gets Arched, we get too much of an arch and that causes the pinching in the back, because of the way the bones are collapsing on themselves and somewhat because of the discs, the facet joints get pushed into each other and When we get that arch in there we want to go the opposite direction and flex the lumbar spine Okay, but that’s why this is what’s going on with people when they do this. They’re flexing from the top down okay? We want to flex from the bottom up, so that’s where these exercises are gonna really help you out Let’s start Brad. Very good so the first one is very simple. This is the neatest one because it is simple We do have everybody doing this one oh, yeah Take a nap. Nope just kidding, and right away when you get up into bed if you get up into bed and you have stenosis If you can do both knees and pull them to your chest, and you don’t have to pull hard You don’t have to hold it for 30 seconds, but if you just give it a nice gentle pull hold pressure on and then back Bob are ya leaving? I was just gonna say as a sleeper You might be more comfortable with one of these too by the way the leg wedge which we have Touted quite often, it’s in our products below in our Amazon section, particularly if you have a day where you’re standing Or you’re walking a lot And you irritate it a lot You want to get some relief this would be a great way to help you out, so double knees to chest with a stretch That’s a good way to do it now the other thing we want to do is strengthen the abdominals Bob because that’s gonna help posterior tilt the pelvis, which flexes the spine which decreases the pain and symptoms So we’re gonna do double knee to chest, but first thing we’re gonna do is tighten up The abdomen muscle push down if you put your hand back there You’re gonna squish the hand or squish into the bed or the table and then bring the knees up Maintaining that back flat into the bed or the floor and do this abdominal strengthen exercise But it’s really important that you’re squished down flat and also if you’re just really quite weak You might start with one leg like this And work your way up to the two legs, again I don’t want to see increased pain when you’re doing the double leg Yep, good point these should not create pain They should feel comfortable and just work the muscles so Flatten that back, push it up against the bit of the mat or the bed or I guess you need probably to be doing this on the floor Carpeted floor is best, if you can’t get down on the floor cuz it’s not safe You might fall, then you’re gonna do them on your bed, the other thing is glutes Strengthen those glute muscles up and actually this one You’re just gonna squeeze your butt together and at the same time you can push your lumbar spine tighten your muscles and get both at one time so Push down here and squeeze my butt together and relax, real simple one to start off with and I do have stenosis and I can Tell you right now. This feels good. I got spondylolisthesis, which stenosis Oftentimes comes along with that So these exercises were right up my alley Okay, so that’s another one and the other one We got the mike problem here. Let’s do the straight leg raise that’s right, The neural stretching Bob. I feel confused Bob. Oh, you’re doing all right Brad. It’s between Christmas and New Year’s This leg’s gonna come up, watch your glasses there. Oh, yeah This is the neural stretch Bob, So sometimes that nerve where it goes through that foramen we talked about can get bound up Get scar tissue, so what you’re doing here is you’re kind of almost doing a glide, right? A nerve glide, exactly it helps loosen up that scar tissue over time, you don’t want to again You can maybe feel a little bit of pain with this, bump into the pain, but don’t be making pain So they are probably wondering how to do it Yeah So we’re gonna take the leg it’s gonna be straight Now the key right here is you’re gonna bring it up till you feel a little bit of a pull And then you pull your toes towards your nose And that’s gonna give you more of a stretch here, now if you do this And you feel it up in your back, then it’s a real good sign that you have some nerve, some tightness Some scar tissue, right break it up So you’re just gonna do ankle pumps And you’re gonna feel that pull and you can do 10 to 15 of those and as you get more loosened up You can bring your leg up a little bit higher, and you’re also gonna strengthen your quads and your hip with this A little core with that too right so again To repeat Brad, you take it up until you feel a little bit of stretch, and then you start doing the ankle pump and after a while you might be able to go up a little bit higher because you might have to Stretch that out a little bit, you’re probably gonna hold your leg cuz it’s a little easier to do it that way Really good exercise to start off with that This is a great one to do, so you need a six inch towel roll? Well the next one I’m gonna do Bob, I’m gonna come to that one in just a second, laying on your side We want to stretch the hip flexors because when the hip flexors get tight they make that anterior tilt on the pelvis Which can cause the problem we’re working on, so laying on your side this knee’s gonna be up like this okay? That’s not the one we’re stretching, we’re stretching this one, now if you’re flexible enough And you have enough freedom to grab your ankle and we’re gonna pull this like that Are you looking for something so they can see better Bob? I was gonna say, he’s doing this. Yeah, except for laying down and actually you can do it standing Just like Bob said, but a lot of people who have this are older And that would not be easy to do, well I mean you can use this stretch out strap on here too Brad. Which again we have listed below This comes in real handy sometimes for these types of things yeah instead of reaching for my foot I can just go over my shoulder and I’m gonna grab here and Stretch, and I want to bring my knee Back away from this knee so it’s trying to get behind me so to speak I’m gonna bring the strap behind here. He’s trying to get his knee past back beyond the hip here If we had a camera straight out of the ceiling, we’re gonna have that someday Bob. That’s right. It’ll be our advancement Okay, and finally and most importantly is If you have a towel roll, or if you happen to have a six-inch Padded roll like we have here We do have a tall roller if you don’t have one of these this works best, but this works okay, just take you really got to roll it up pretty tight, we got table seats Rolled up there And you should get the low-density one because they’re a little more comfortable And as you’re laying in there You could do this on the bed But it’s gonna sink in and it will work Again carpeted floor works the best, now you’re not gonna put this up under your back above the belt This is gonna go below the belt line and on the sacrum and actually closer to the tailbone and then you’re going to bring one knee up and You can feel that right now. It’s already putting my spine into a flexion my lumbar spine into flexion And I’m just gonna gently pull here and get a stretch, only one knee you’re not gonna do both knees with this one One knee at a time exactly Precisely Bob. Brad this is one I haven’t seen before This is a new one for me too, and I could tell you this feels really good I can see how this works. Yeah, there’s a lot of leverage going on that and the nice thing. It’s all gravity I can’t wait to try this with one of my patients It’s fun, Wow, so yeah, we learn something new all the time, hard to believe you actually taught me something, Well the thing this is just a bonus if we had time a lot of times people get rounded over With the posture because they’re trying to make their back feel better so once we get this here We also want to get their posture back up, so then we’re gonna do this stretch here, or you can do the stretch here So that’s a bonus Yep, and you can do that up against the wall Which would be good, flatten your back out up against the wall and then go for your walk, We went way over time there Brad so oh Bob again, Alright, thanks for watching

75 thoughts on “The Top NEW Exercises for Lumbar Stenosis for Back/Leg Pain Relief.

  1. You wee mind readers! My back has been killing me, more than usual, for the past few days. I do the one with the foam roller using a yoga block and I bring both knees into my chest and extend my legs up towards the ceiling, it feels amazing! I found it on eckhart yoga on here. Thanks so much gentlemen

  2. I watch your videos every day and I have Very bad neck and back issues from an automobile accident , and very painful trigger points that will not go away , and your videos are very helpful and I find that your exercises do help me so thank you for all of your videos

  3. I have some symptoms but sitting makes my back worse. What would cause that? You said in the video people with stenosis feel better sitting so I don't know if I have this if for me sitting hurts me but standing and walking feels good. Great vid guys!

  4. Ive been doing a ton of research for my lower back problems because my chiropractor is a WACKO lol and ive been watching all your videos you guys are just so funny!! In one of the pictures it looked like Winona Sate University in the background Are you guys located in the Minnesota area?!? I am a college student at 'The University of Saint Thomas'

  5. Hello I have been watching you for a while now. Thank you for the knowledge. After suffering from leg and back pain for 4 years my MRI finally declared that I have lumbar stenosis. I AM ONLY 35.all info I come across stress on age ….my question is at my age can this be reversed.

  6. I'm fighting the knife… The Doc wants to add to my fusion. Thanks for the new moves.  When do you say enough and go with the surgery?

  7. Great advice, great channel. People keep telling me my back/hip problems might be due to inactivity, though I know I'm not lazy. I'm only 35 and hover between 145-150 and I'm 4' 10" so what gives??? I wish I'd found your channel sooner; you guys are great.

  8. Perfect timing!! I am noticing the forward tilting pelvis in people more and more these days. Great advice and stretches!

  9. I did the test lying prone lifting one leg straight up (or trying to – AGONY), viewed this video then tried the foam roller stretch and felt a small "pop" doing so – and now I can do the leg raise without pain! I am not out of the woods yet, but you two really are the two BEST physical therapists on the internet, IMO!

  10. Bob and Brad,  I find your videos very helpful. You're both  so good  at explaining those exercises. Many Thanks

  11. The leg weakness with walking was a good clue for me. It's discouraging to hear but I'm thankful you guys posted what we can do to relieve the pain. Wish we could get rid of the stenosis entirely. I imagine that proper posture gives some relief but there is still some compromise due to degeneration. I was told to do Pilates for strength and alignment, so that's what I've been thinking so far as a plan. Keep the videos coming, they're really helpful!

  12. Omg you guys. I was literally sitting here ready to call ambulance because I couldn’t even stand up due to excruciating pain as a result of spinal stenosis. I decided to watch this video hoping to find some relief until my husband got here. I only did that last exercise because the others have failed me in the past. I literally crawled over to get 2 towels and to try it, and OMG IT WORKS!! It’s amazing! I actually physically felt the discs moving back in their place. I’m typing this as I’m walking around my backyard almost completely pain free. A million times thank you!!!

  13. I have spinal stenosis and bulging discs at L4-L5 and L5-S1.  The exercises for these two conditions seem to be the opposite of each other.  Which ones should I do?  I am 60 and have had sciatica on and off for 35 years or so.  Now the stenosis seems to be the worse problem than the bulging discs.

  14. Great ideas, thanks! Just one question – at 7 minutes into the video, is the action you are doing also called a "pelvic tilt"?

  15. I have lumbar stenosis L4 L5 also spondolisthesis. Is this causing pain down both legs. Can I exercise to stop my legs from aching. They hurt first thing in the morning but let's up during the day.

  16. Can you tell us how many repetitions of each and should they be done every day. Sorry for so many questions but trying so. Hard to avoid surgery.

  17. But what if you are born with it, does it make it worse, I have congenital lumbar spinal stenosis, so does this mean it will worsen faster.

  18. I hope you answer my question . I have lumbar stenosis L4 abd 5. Also spondolisthesis grade 1 Disc degeneration at 5 which is bone on bone. My legs are starting to hurt in the calves. Is it ok for me to do these exercises! I don't want surgery but I feel like it is affecting my walking. Will these exercises help me. Please let me know.

  19. My doctor wanted to do surgery then said it was too much for him and to get another opinion . My back is fine , its my right leg that hurts in the outside hip area like its outta socket  but I twisted my ankle  and did some soft tissue damage  and Im off balance . I think I can get my leg back in shape with exercise and the hell with surgery as long as I take care my myself . I want to go to a PT place to workout but what areas should I concentrate on ? And can I get off the walker and cane ?

  20. The tightening one, your glutes and stomach muscles, worked great and so did the "flossing" one. Whenever I feel the pain creeping up I just tilt my pelvis, squeezing my stomach and glutes, the pain just goes away, especially from my leg. You guys have really helped me with your videos and advice over the past couple of years. It's great being able to go back to old videos. If I was in Minnesota, I'd definitely be your patient, you both are worth your weight in gold! Thanks a million xx

  21. I'm so glad about your suggestions and tutorials for most spinal diseases,but this treatment probably will good for spondilolisthesis and spondylolisys(foraminal stenosis,facet defects and similar sindroms)????I have spondilolisthesis on L5-S1 GRADUS 2 and if this exercise are good please recommend???!!!I saw your explanation of spondilolisthesis and exercise,but because i have more parallel sindroms maybe this'll good to practise..Greetings from Macedonia!!!I wish you all the best!!!

  22. hello sir thanks for sharing this amazing video… I'm from India m 26years old I'm a university student… but recently 30th May 2018 I hve issue from car accident n spinal injury L3 at that time I was consult the ortho doctors they told me need to be strict bed rest for 1 and half months… it will be recover 80percent chance… better than surgery… Sir Wts ur opinion about my problems plzzz give me some suggestions were I can will be fit n walk less than minimum days

  23. I have all three stenosis, all from child abuse,, i could not find relief without steroid shots till i found your videos,and i think you are both funny and really good looking! Thank you <3

  24. I have been researching my back problem that I have had for over ten years now from an injury. All of the symptoms you have shown are part of my life. Was told by a chiropractor that I have a pinched nerve but nothing he has done has helped. Questions I have now is 1. Can stenosis be caused by injuries? 2. Can a Tens unit help? 3. I find if I take Advil it helps for a few hours but don’t want to take that for the rest of my life. 4. Lately the biggest problem is that when I am walking around I tend to loose footing kinda like a drunk would but I don’t drink. 5. Does MRI or X-ray show this? Im just trying to find answers so I can modify what I’m doing to get out of my depression by being able to live again. As it stands now I’m good to stand for maybe 10 min…. then I must sit for fifteen to thirty min to recover enough. If your ever in New Orleans I owe ya a drink or dinner. Thanks for any info you can provide.

  25. I'm only 20 and have the same problem. My knees start burning and hurt after long walk or staying. Once I sit down I feel relief. First it was with one leg and now I have the problem on both. On each leg is started from some pain on the back side of the knee and then went up to the hit, buttock and down to the calf muscle. Does anybody can help me somehow? Thanks!

  26. Well I liked your presentation on Stenosis and Sciataca. I believe I have both a herniated disc (supported by MRI) also Stenosis supported by the MRI . I find if I use an inversion machine and then go for a walk, the initial walk produces some pain which goes away before I can walk 1/2 mile. That said, I feel better sitting down. I think that I can sit much longer than I can comfortably stand. Now then…I'm 82 yrs old and just finished a stretch of PT that showed some muscles that haven't been used much but otherwise did not decrease the pain down the right leg. Now that pain isn't sharp nerve pain but more like muscle overload.

  27. Very good video and great information. I have also tried the Foundation Training and McKenzie methods and had positive results.

  28. Mary Latona. I wish the very best for you. While I still experience some pain, it is soooo much better. I hope you have as good as I have had.

  29. Guys Love all your video's  great info   but I do have a question   I have spinal stenosis  and you recommend flexion exercise  I also have a disc bulge and extention is recommend   I am so lost   what do I do   I have a mri that confirms the issue   thank you for the help!Pat

  30. My client has spinal stenosis and total hip replacement. What kind of leg strengthening workout can she do? Thanks

  31. Hey guys, I’ve wondered why my leggs were getting so weak When I walked, now I’m starting to think about what you said. It started about 5 years ago when I had to give up bike ridding cause I would get so fatigued in my rear end or rite at my belt line. Then I started having horrible spasms about 10 months ago.

  32. can this be done on a soft surface/bed or is it supposed to be done on a hard surface? also does an inversion table do any good?

  33. I have a question for you both. How do you know the difference between stenosis and sciatica? Don't you also get leg pain with the sciatica too?

  34. i am so confused, i got a pain going on the side of my back but no pain in buttoc but to the front of my tight, i can not walk mch or stand, sitting helps, so is it sciatica or stenosis, i had already an operation on a disc few years ago and now i am in pain but slightly different than they say everywhere that is sciatica, i have been sitting badly recently doing yoga and other sports so i really dont know what caused this…help

  35. Can you provide information or video about "sacral Tarlov cysts"? Doctors are saying it is inoperable because there is no way to control leaking of the spinal fluid? Thank you.

  36. I have spondylolisthesis, too, and along with a few HNPs, it is the root of most of my problems. I do my home PT program faithfully, and I go for lumbar traction and stretching by my therapist every one or two weeks. My living room looks like a torture chamber!
    I hate when people say that PT doesn’t work. You HAVE TO continue the exercises faithfully, at home, or it really won’t work. You lose everything you’ve worked for if you don’t continue.
    You guys are the best of YouTube. You actually teach us how to improve our lives, one exercise at a time. Keep on helping those of us who struggle to help ourselves! Many thanks 😊

  37. Thanks guys I'm going to try that last one, it's a new one for me. I have stenosis that is also is squeezing on my sciatic nerve, I stood too long this weekend and can barely put pressure on my left leg currently, sometimes it's my right leg or both. The first few seconds after standing is agony, I have almost passed out from the pain just from standing up. I am only 41 but I have a lot of issues with my back, stenosis being a big culprit currently. I've been trying to get in two sets of 25 pelvic thrusts a day to strengthen, but it helps to have some more that takes the pressure off.

  38. Daddy LongBack… “Oh Bob”…. LOL… you guys crack me up! And I send my clients your videos all the time. Thanks for the great work Bob and Brad. My heart is mended.

  39. You guys are amazing, thank you. I’m diagnosed with degenerative spondylosthesis but I’m pretty sure I’ve got stenosis too although the doctor didn’t say. I find your videos so helpful and all your advice gives me huge relief, thanks.

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