Single Best Stretch & Strengthening Exercises for Spinal Stenosis of Low Back-Real Patient

Single Best Stretch & Strengthening Exercises for Spinal Stenosis of Low Back-Real Patient

Hi folks, I’m Bob Schrupp physical therapist
Brad Heineck, physical therapist Together we are the most famous physical therapists on the internet In our opinion of course, Bob Single best stretch and strengthening exercise for low back pain with stenosis And this is based on what you did with a real patient, right exactly and are you the real patient? I am but I’ve done it with other real patients as well Now if you want to get right to the stretches you can fast forward a few minutes, but it’s really important I think to Understand the terms and you’re gonna feel a lot better about just being diagnosed with it once you understand what it is Otherwise it’s kind of scary so in other words we’re going to talk a lot before we show the exercises Like we do But it’s important, if you are new to our channel and you don’t realize that’s what we do Please take a second to subscribe to us. We provide videos on how to stay healthy fit pain-free We upload every day also go over to the Facebook and like us because Brad and I as children Were picked on a little bullied and we’re trying to turn things around yeah, that’s a lie by the way I just think these are the coolest glasses, he’s been wearing these for years, a lot of people ask about them So we actually put them in our product list below, a lot of people comment about oh What are those glasses? They’re great if you need cheaters. They’re the best cheater I’ve ever and they’re just wonderful, so where they sell them do they have like different strengths? Oh, yeah, those are 2.0 Okay, I used to have 1.5 five years ago. You know if you’re over 45 You know how that goes, alright so stenosis. What is it Brad? Stenosis it sounds like oh my gosh I got stenosis, but literally what it means is Abnormal narrowing of a passage in the body you can have stenosis in your back you can have it in your Low back your neck you can have it in your arteries. So if your arteries start to clog up with plaque That’s stenosis arterial stenosis and a lot of times the stenosis is really merely a product of aging, right it’s like arthritis Isn’t it quite often, I mean, so don’t be panicked. I mean my guess is Brad that as you get older There’s a large percentage of people who have stenosis and probably don’t have pain right I mean It’s just it’s very very common, as the disks Shrink up a little bit as part of the aging process when you hits 50 60 or 70s there’s stenosis going on It’s just that it’s not a problem right so It’s not a big deal when you see your x-rays or your MRI and they talk about stenosis, You know it may or may not be an issue so should we talk specifically what causes a problem with stenosis? Well, which one are you talking about spinal or a little bit of foramenal? Well a little bit of both actually For example if you have stenosis oftentimes walking Becomes a problem the longer you walk you may have, if you have symptoms down one leg You may have foramenal stenosis on one side, if you have both legs becoming weak and tired or numb Then you may have central stenosis and central stenosis Generally a lot of times they call it shopping-cart syndrome sure because am I jumping ahead too far? Go ahead we’re in tune. So a lot of time What it means is that you feel a lot better when you’re bent forward a little bit, because when you lean on a shopping cart You’re taking some of the pressure off your back And I see I mean as soon as someone says that That it’s down both legs, and it feels better when they lean on the shopping cart. I’m like Stenosis right almost always is Another good example whether it’s foramenal or Central is if you’re working overhead becomes painful, pain cuz is consistent It goes down one or both legs and then when you sit everything feels better Everything feels immediate relief right a pretty good sign so when we say again Brad I don’t think we pointed this out now so central would be Lonnie has a restraining order against us so we can only get within 10 feet of her so that’s good so Central would be right here. That’s down the spinal cord, right the whole spinal cord is being impinged Yeah, foraminal is the little holes on the side right yeah, and so every vertebra you have a foraminal Foramen or foraminal So and you can show the central one right on there And that gets narrowed up so when you extend or you stand or you walk it actually Pinches that main Canal where the spinal cord goes through and when you bend forward it kind of opens it a little bit so that’s why The ligament also thickens and thins Alright, so let’s get to the exercise It only took us five minutes. We only wasted five minutes of your time to get to the stretch That’s a nice thing about YouTube you can go to the little button and move it around Okay, so now this is really a nice stretch anytime you do a stretch to open up that gap and you can do this And this can help Long-term as well, so it’s not gonna feel good While you do this stretch, but it can help with other symptoms, maybe walking longer now This is old school not old school this kind of works Just simple double knee to chest can be helpful And if that feels good when you’re doing it this next one is probably gonna feel even better Okay, so yeah in this instance We took a big towel and a sheet even and rolled it all up together, you have to roll it very tightly A roll like this one of these rollers, soft Density roller works the best, but if you don’t have one of these You don’t want to spend the money Go ahead and roll it up and give this a try, get one of these and if this works Then you’re gonna want one of those because it’s going to feel so good you’re gonna put that roll Not on your belt line, it’s gonna be below your belt line, so essentially it’s gonna be on The sacrum, maybe we can show them, so the sacrum Is a triangle shaped bone right here, which is right here on me So I have it on the sacrum below And you know you’re having it in the right place because when you bring your knees up You can just do one knee at a time or you could do two you’re gonna feel immediate relief And it’s actually gonna feel good. I have stenosis I have symptoms like we discussed, and I love this stretch, Brad had stenosis and spondylolisthesis This possibly could work for spondee too right, a lot of people with spondylolisthesis Do have a component of stenosis in there just as the way things work so You probably want to start with one leg first Yes, go to one leg first, and then you can try two And only do it if it feels better it probably will so I haven’t done this exercise with my patients Brad So has everybody tolerated it okay? You find anybody that said no no? Well the problem with an older patient is to get in that position And you have to do it you can’t do it on your bed very well It has to be done on a carpeted floor which means you have to get on the floor which is very problematic for some people That’s the biggest problem as far as it not working, but if this does show Improvement this will work better yet You have to get the soft one if you get too hard when it’s not that comfortable so the low density OPTP is one we like to use. Yeah, we got it in our list below Yeah, it’s the blue one. Yeah now what I found with this is you know we can do the one knee Make sure you do both of them, and then this actually take the roller and I roll it away from me and I’m not gonna do it here on video, but I actually take my pants And I stretch it down so it goes on my skin, and I roll it away And it gives me a stretch, it pulls. It even feels better Bob. This is incredible It’s almost like a little traction It is, so you put the roller against the skin And then push it away right there and gives you a little traction. I am in heaven right now Bob You know what I mean. Yeah, it just feels really good. It really does so that’s the key right there now for strengthening we want to strengthen and bend The pelvis or the lumbar spine from the bottom down so that’s what this does not we’re not gonna Flex it this way we’re gonna stretch it from here down just like those do, can you throw me the ball Bob? The best strengthening exercise is to flex that lumbar spine from the Hips down, which I think the best way to do it is with a ball because it puts your back in a neutral position automatically This takes the right sized ball a little bit of practice so you can grab ahold of it If you do it with shorts on so your skin is touching the ball and with a pair of shoes That the rubber edge digs into the ball makes a huge difference on how easy it is To get ahold of the ball now this Assuming if you have strong enough abdomen muscles will feel good as well. These are not easy though. I’m gonna say because I just started doing these Brad and I’m still They’re difficult to do But if they’re hard you grab your knees here, gonna get ahold of the ball And then help out, and this is one that’ll take a little patience a little time But when you tighten up the muscles here in flex lumbar spine, that’s gonna help open up that gap That stenosis and it’s gonna help make it more of a permanent fix So that when you’re walking you can start to walk farther, so you want to do the stretching and Then the strengthening and the repetitions You know the goal initially you can do some help, but you know try to do up to 10 And you can assist with your hands And then you know work to ten without and after doing these for a few weeks You want to get the 20, 30 and up to that number if you can because you want to get toned up for more I do 40 of them But I had been doing core workouts so, but again. Even though I had been doing core workouts already I found it difficult to do, a smaller ball works a little bit better This is a tough ball So the smaller ball will be easier particularly for a beginner, and you can use those further exercises as well so there you go There’s that two exercises stretching strengthening for that low back stenosis spondylolisthesis but we haven’t gotten up to the Broken heart? There you go. We can fix just about anything except for a broken heart. I caught him daydreaming. Yeah, thanks for watching

Daniel Yohans

82 thoughts on “Single Best Stretch & Strengthening Exercises for Spinal Stenosis of Low Back-Real Patient

  1. creep life says:

    Brad, don't let bullshit doctors lie to you. You can make your eyesight better with natural herbs

  2. Lorraine Blake says:

    Thanks again for these exercises.

  3. Strange Dee* Lee says:

    I just subscribed. Really like some of your suggestions. My problem is I’m 80 and have had a lot of health problems the last 3 years. This would be great because my back really bothers me. The trouble is I don’t think I can get down on the floor. And if I get down I’m not sure I can get up again. Help I’m falling and I can’t get up. 😆. There are a lot of us old folks, so keep that in mind when you make your videos. Thanks. DEE*

  4. Heather says:

    I have added this stretch to my workouts. I'm a fairly fit 20-something female, why would this seem to be causing lower back pain and a slight dizzy feeling?

  5. Kirsty Macfarlane says:

    You guys are the best! I do the stretching one as part of my yoga practice but the strengthening one, it's a definite in the routine. I saw a trauma specialist today and discovered a lot of things about my spine that I didn't know. 1, my stenosis is degenerative and I haven't had it since birth 2, I have knackered discs in my thoracic spine as well as my lumbar 3, I have arthritis in my neck, and 4, one of my vertebrae has moved. This was an MRI that was done 5 years ago, the neck x-ray was last year. When I phoned my gp for the results of the neck x-ray I was told everything was fine, I didn't know there was arthritis there. I know it's common but I'd like to know what's going on in my body so I can do my best to keep it functioning. I'm 44 with the spine of someone 30 years my senior! So I'm very thankful for you guys, you've helped me to deal with my disabilities, unfortunately it is that bad. My husband does pretty much everything in the house and it can be very depressing. Love you 2 xx

  6. Carol Weaver says:

    Thank you both so much! I have Stenosis and the other item mentioned but cannot spell it. I have lots of problems since that back surgery and can hardly walk at times. Well this will help so much am sure. Have the ball, and used it before and it was better. Laid on stomach and allowed myself to drape over it and walked with it forward and back. It stretched my back out! I just have had Sciatica really something terrible for three weeks and Fibromyalgia kicked in and have been quite ill and could not exercise as it hurt too much. Climbing our steep stairs, about killed me wiht Sciatica, as all of right side, was in severe pain. Am a little better, but still hurting I am going to 68 yrs old and too young for this stuff . But guess it is normal as you mentioned above to have the Arthritis and Spinal Stenosis but some people just do not have problems . My husband is going to be 71 yrs old and he has not been to a Dr in maybe 20- 30 yrs as his place of employment stopped doing physicals and he never bothered on his own, and he says " if it is not broken, do not fix it" Try to get him to go for Physical ,but he will not do it. Tried to explain, 'know one can see inside of you this way!' But he does well and really does not seem to have any problems going on! Thank God some people just do not have it. I had to use a cane in the house a couple times and felt it was so embarrassing at my age, but yet it did help me . Tried so hard to do my share of work here at home and was going to do laundry, but knew bending would be horrid, but my husband stopped me and thought I was acting ridiculous. So glad he was here. (Shoveled very heavy, very / deep snow here in the north east, and that started my problems up. Never again!) Wrong thing for anyone with these problems to do, but wanted to (help my husband ,as could see he was getting tired, even with snow plow. Thought I could at least shovel the sidewalk up to porch and did, and that was it.. got big problems going )Yes, I bent my knees to shovel ( they have arthritis badly too) * Just to remind people 'not to over do' when it comes to stretching and' not over lifting'* I suppose most will know about it. THIS does help me anyway, as learning exercises for the problem is the KEY. I can see where the roll under coccyx/sacrum area, would help, with lifting legs. Guess I mention all of this, to let you know how helpful it is to see the video's, and maybe to keep some others from hurting themselves .TY!

  7. Matt says:

    Is hip thrust a recommended exercise with lumbar spinal stenosis or it can make things worse ? I have foraminal stenosis as well as spondylolisthesis 1st grade and doing single leg hip thrust seems to aggravate my symptoms.

  8. bev wdon says:

    At the conclusion of this video when Brad was finished using the green ball he got up from the floor using an interesting method. I kept rewinding & even slowed the speed of the video to try to see the fine details. Brad, could you please go over this slower? I have great difficulty getting off the floor & I believe your technique would solve a huge issue for me. Most folks my age can't even get off the floor & I feel this would be helpful for many people. Thanks so much!

  9. Elangovan Thangadurai says:

    Dear Sirs,

    Your videos are fantastic.
    Somehow the volume is less.
    Please increase volumes. That will help us to hear you properly.

    Many thanks
    +91 917 666 2085


    I just bought a 3 in regular foam pad to sleep on the floor…is this a better option for sleeping with spinal stenosis? I had a casper bed👎🏿useless $500$ down the drain. Can I do the stretch on the 3” foam pad? Just bought your OPT roller but I cant lift my body to get into that stretch😭 vicious cycle of pain☠️

  11. McNulty030 says:

    this show seems like out of the 80‘s, but i kinda like it 😂

  12. paraescucharrap says:

    This channel is awesome! You guys are helping so many people by spreading wisdom and information. God bless you

  13. Rosanne Coffman says:

    I have a herniated lumbar disc. Can I do these exercises??

  14. ForgiveAndLove09 says:

    Always so helpful! Thank you! ⭐️🙏🏼

  15. Porglit says:

    "That's the good thing about Youtube, you can go on that button and move it around"

    You guys are a hoot!

  16. Robert Neil says:

    My stenosis comes when I sit, in the form of saddle anesthesia and it will affect my legs, too, though not to the same degree. I've been working with a chiropractor and gotten better, only to have something happen that sets me back and causes relapse; an incompetent massage "therapist" was one of these things. Meanwhile I have to live mostly flat on my side in bed. What can I do?

  17. MaryLynn says:

    Looking good guys!

  18. Sharan says:

    Can this be done for listhesis too ?

  19. Gretta M says:

    Great video!! Thanks for the tips 🙂

  20. denise zaleski says:


  21. Thea B says:

    Great as always. !

  22. Matt says:

    If stenosis is caused by bulging/herniated disc, would you still recommend those exercises ? For some PTs those knee-to-chest stretches are a no-go until disc is fully healed.

  23. jesus Dominguez says:

    Im 28 One time i bend over to quick to pick up some trash and got up fast i took some steps and my feets gave up so i layed on the floor for about like 30min

  24. Raalca threekids says:

    Hi, where can i get 8:25 pillow like that? not sure where to purchase it

  25. Cecilia Lee says:

    Please could you tell me why on ATHLEAN-X video Jeff tells people not to use a roller on your lower back?

  26. ramesh vellingiri says:

    Could you suggest an exercise for chondromalacia patallae without hurting low back or spine muscles. Thanks

  27. Knuckle_Bump says:

    What if you have "shopping cart syndrome" and the pain shoots down only one leg? Would that be central stenosis or foraminal stenosis?

  28. Dr Sareeka Physiotherapist says:

    No matter what he does, my patient gets pain in 1 minute of walking 🚶.
    Even surgery dint help him

  29. Dr Sareeka Physiotherapist says:

    What if we do the same strengthening exs without a ball?
    Is it same or different ?

  30. Dr Sareeka Physiotherapist says:

    Hahaha… no cure for broken ❤️ heart,
    That being the most painful thing

  31. Blue Vagabond says:

    "I am in heaven right now Bob." I couldn't help but laugh at that. Haha
    That was a great video guys, thanks and keep it up!

  32. Mark Allison says:

    Will those exercises also help a compressed disc?

  33. Netty Smith says:

    I’m 35 and have been dealing with spinal stenosis for 8 years… I can’t work, I have no life and the doctors won’t do anything! I am on the strongest painkillers they can give me and the pain injections don’t work. I’m fed up of everything 😢

  34. Johana Burdette says:

    Does your stenosis stretches apply to herniated disc l5?
    I was so scared till you guys!
    Also if your in your 30’s is this something that means you’ll have a harder life since it seems it’s more of a aging thing and 30’s k think is going

  35. Pintu Sandika says:

    Will this stretch work for foraminal stenosis as well? Please tell me best stretch for foraminal stenosis l4-l4; l5-s1. Thank you so much Sirs.

  36. Lee says:

    I had an MRI done and I do have spinal stenosis but I really only hurt when I sit very long I have to sleep with a heating pad or i'm in a lot of pain stretching helps but nothing stops the pain for long any idea's?

  37. John Goh says:

    Brad had stenosis and spondylolisthesis and the single best exercise you are showing us can open up the spinal canal. How long does it take to heal/cure the problem?

  38. Gilbertus says:

    Thanks for vid. How about gravity boots? Good or bad for spinal stenosis ?

  39. Downward Dog says:

    I have severe stenosis and my surgery will replace my discks with cages, titanium and screws. Do you have post op videos?

  40. javed norzi says:

    Thank you for your useful videos and tips. i follow you from Afghanistan. I have and issue of cervical degenerative disc disease on my neck causing stiffness of my neck and left shoulder and arms numbness, weakness and burning of upper shoulders i really appreciate and need your advice for some related exercises. Thanks in advance.

  41. John Goh says:

    Bod & Brad, if it the exercise is for spinal stenosis of lower back pain, should not it be called or named as "Lumbar Spinal Stenosis" since it is lower back.

  42. امير العراقي 07805681427 says:

    Hello, can you help me to get rid of the pain for three years? Please help me for the sake of humanity and save me from back pain… Please respond to meI have a magnetic image machine too

  43. mercybell1 says:

    Can you do this exercise if you also have herniated discs and bulging discs?

  44. Calvin Quesnel says:

    I use a rolled up yoga mat. Works great !

  45. GuitarDudeBoii says:

    But do you still do these exercises if u have a disc herniation? I thought you should avoid these movements if you have a herniation.

  46. Ankur Sharma says:

    Many of the spinal stenosis is caused by herniated disc, you should have taken care of this while recommending this knee to chest. One should not do this knee to chest for stenosis caused by herniated disc

  47. Connie Hatten says:

    You guys are funny. 😀 Awesome. Thanks! 💜

  48. Frank Galvan says:

    You guys talk a lot! Reminds me of a bromance I had a few years ago. These are the only exercises that have helped me relieve pain since my MRI results confirmed stenosis. Thanks for the great info!

  49. Gaurav Koirala says:

    Hi, it really helped a lot but what if posterior or lateral disc bulge is causing the stenosis?

  50. MT Mankowski says:

    Love this video, your explaination is perfect! Now I am hoping that the exercise will help me out. Too funny, Brad describing it without "pants".

  51. Last First says:

    Wisconsin, or Michigan?

  52. Raghda lux says:

    Hello, I am very happy to follow you and follow your advice and work all the exercises, also accept the idea of ​​aging and make it more flexible. from Saudi Arabia

  53. Narendra Gupta says:

    Bob and Brad,please send me this exercise for cervical spinal stenosis please.

  54. Eve Mcardle says:

    Most definitely not best stretch

  55. Tala Bishop says:

    I’m hurting just by looking at those lower back exercises.

  56. jacquelineshelagh says:

    I’m in heaven ! Made me laugh and laughter is best medicine !

  57. funnyhaha says:

    I have stenosis genetically and I’m 21..

  58. Callihan Hopwood says:

    Go to Unflexal Workouts page and learn how to do workouts.

  59. PaleBlueDot says:

    Please, please, talk more about cervical stenosis. Particularly C3 to C7..

  60. James Demos says:

    I have Spinal Stenosis and Degenerative Disk disease. This is very helpful, thank you.

  61. Debra Wilson says:

    I'm crying right now because I've felt relief I haven't felt in so long. Thank you guys

  62. Jennifer CD says:

    Excellent exercises with how to do them correctly.

  63. Elizabeth Allen says:

    Wow. I could very well have spinal stenosis. Always wondered why walking makes my back so stiff and achy.

  64. Luis Armendariz says:

    29 years old that has had spinal stenosis since high school. Any other suggestions for my everyday pain? Already had surgery in 2016 for a herniated disc.

  65. Lynard Mae Espinosa says:

    I am only 22 but already have spine stenosis.

  66. Marge Herrell says:

    I have mussel spasams in lower back, Is there excerices I can do? Thank you,

  67. Two Bit Eq says:

    I’m 13 and have really bad pain in my lower back… it’s been going on for about 4 months now in the same area. Some stretches work but only temporarily. I’m an equestrian so that might have something to do with it, as we use our hips and must have rigid backs. Do you know what could help me?

  68. ILoveHorses❤🐎 says:

    What about stretching for pts with c-spine stenosis? My neurologist recommended cbd oil, ginger for me, and accupuncture for me until I want to do surgery for a bulging disc& severe stenosis in my c spine. My cord is being squeezed against the vertebrae & there's no spinal fluid around , he said (I had an MRI). I've been taking the cbd oil, not thinking it'd do much (I've had all meds, like gabapentin, pain meds, u name it- bad see effects & didn't help. Had nerve blocks. Guided by ultrasound, didn't help much or long). Guess what? CBD is helping quite a lot. Grateful for the relief & with little or no side effects. My neuro said there's lots of data on cbd oil & ginger. I said, " do you mean tumeric?" He said " no, ginger."
    Haven't added the ginger to my diet yet. Anti inflamm, I'm thinking…

  69. John Staley says:

    Love it. Thanks

  70. John Wilson says:

    I’ve been doing that stretch for over a year now. Glad to see it a good one to do. I just did it because I have a “enteral pelvic tilt.

  71. Melvin Dorkus says:

    Give him the big one….he don't wana stand

  72. C Me says:

    Brad what size ball do you recommend? What size is the blue one?

  73. Tim Allen says:

    Show some resistance band exercises for stenosis you slackers.

  74. Dev Guy says:

    i think i got both lmao
    which is great because if i do the wrong exercise it just makes it worse….fantastic help.
    i really think i just hyper-extended my back, problem showed up the next day after I put myself i a bad position for a long time doing work under my desk.

  75. Sharon Mitchel says:

    Are these safe for those of us with osteoporosis?

  76. Elizabeth longphre says:

    Omg. Love these nerds

  77. Paul Hamill says:

    Thanks as this made such a difference to me as I have this condition. Keep posting guys. Fantastic !

  78. 1egmont says:

    You guys saved my life, at least a normal life. Thank you

  79. Christy Horvath says:

    thank you for all you two do….I was just diagnosed with many things yikes but ….yes stenosis. I am a yoga teacher and figured my life is over lol…..but realizing it is time to regroup rethink and get a new plan going…I have osteo as well so its all a big mess right now but my hope is that if i arm myself with knowledge I can have the best possible outcome and continue teaching….thank you both again…the work you do is so important

  80. JJ Kitcat says:

    I have foraminal stenosis, djd, ddd and OA. I cannot wait to try this. Thank you!! Seriously, thank you and God bless you both.

  81. Gilbert V says:

    Where are you guys located?

  82. Yvonne Paul Robert says:

    I love these exercises, I will continue doing this. Thanks

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