Articles , Blog October 12, 2019 80 Comments The Top NEW Exercises for Lumbar Stenosis for Back/Leg Pain Relief. Related posts: Best Ankle Rehabilitation Exercises for an Ankle Injury (Sprain or Fracture) End Low Back Pain: 7 Stretches & Strengthening Exercises-Daily Routine McKenzie Method to Treat Your Own Knee Pain (Exercises) SCIATICA? Make Sure You Do the RIGHT Exercises For Your Type of Pain. TAGS and, back pain, Bob and Brad, bob schrupp, brad heineck, bulging disc, exercise, family friendly, famous physical therapists, famouspt, herniated disc, low back pain, lower back pain, lumbar, lumbar spinal stenosis, Pain, physical therapy, physicaltherapyvideo, pinched nerve, relief, sciatica, sciatica exercises, sciatica stretches, sciatica treatment, spinal stenosis, spinal stenosis stretches, spinal stenosis treatment, stenosis, stenosis stretches, stretches, the, Therapy, you Daniel Yohans Post navigation The American Council on Exercise (ACE) Brand AnthemSenator King hosts panel with healthcare professionals from Maine and across the country 80 thoughts on “The Top NEW Exercises for Lumbar Stenosis for Back/Leg Pain Relief.” Carol Weaver says: December 29, 2017 at 3:39 am This sure targets my symptoms! TY! Reply Kirsty Macfarlane says: December 29, 2017 at 3:41 am 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 Reply Jacqui Hattem Spiegel says: December 29, 2017 at 3:54 am 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 Reply Darrell Bailey says: December 29, 2017 at 4:01 am Thanks guys 🙏🏻 Reply Purple lilies says: December 29, 2017 at 4:12 am Hi my name is Anna and i am trying to loose weight i would excerise and loose weight but gain it again what do i do Reply Barbara Carbone says: December 29, 2017 at 4:42 am Great stretches. You guys crack me up….love ya. Reply platinum1lk says: December 29, 2017 at 5:10 am 👍👍👍👍😊 Reply Hoda Hussien says: December 29, 2017 at 6:23 am Very good exercisesGod bless u both Reply B Metz says: December 29, 2017 at 7:13 am 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! Reply Kyle says: December 29, 2017 at 7:25 am 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' Reply Kamal Berar says: December 29, 2017 at 8:35 am 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. Reply mahi mahi says: December 29, 2017 at 10:16 am could you please also make a video for Shin Splints. I have pain on my shine especially when running or Joging . Reply Jypsy Dog says: December 29, 2017 at 12:06 pm 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? Reply Dawn S says: December 29, 2017 at 12:53 pm What exercises should I do for lumbar osteoporosis? Reply SunnySunshine Harvey says: December 29, 2017 at 1:46 pm 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. Reply MyOpinion says: December 29, 2017 at 3:19 pm Great video! Greetings from the old country🇩🇪 Reply Cat McMahon says: December 29, 2017 at 4:11 pm Perfect timing!! I am noticing the forward tilting pelvis in people more and more these days. Great advice and stretches! Reply Heart Centred says: December 30, 2017 at 2:36 am Thanks guys! Reply Carol Epstein says: December 31, 2017 at 2:28 am Nice Stretches. Tell us how many to do or how many sets to do. Thanks. Reply S K says: December 31, 2017 at 4:18 pm 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! Reply bubsy bubbles says: January 1, 2018 at 1:58 pm Bob and Brad, I find your videos very helpful. You're both so good at explaining those exercises. Many Thanks Reply M C says: January 2, 2018 at 5:02 am Would these exercises/stretches target a pelvic upslide as well? Reply Rob M says: January 2, 2018 at 10:23 pm So lumbar stenois affects people with an anterior pelvic tilt? Reply Maureen Garry says: January 2, 2018 at 10:32 pm 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! Reply Irma Cernica says: January 4, 2018 at 4:58 am 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!!! Reply Brooke A Miller says: January 16, 2018 at 9:30 pm 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. Reply Linda0902NJ says: February 11, 2018 at 10:36 pm Great ideas, thanks! Just one question – at 7 minutes into the video, is the action you are doing also called a "pelvic tilt"? Reply Bonnie Nethers says: February 12, 2018 at 3:36 pm 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. Reply Carly Knowles says: February 13, 2018 at 3:01 am If you're 70 or above… I'm 30 with this! lol Reply Bonnie Nethers says: February 13, 2018 at 2:56 pm I have started doing these exercises. Praying they will help. Thank you so much. Reply Bonnie Nethers says: February 13, 2018 at 2:59 pm Wish I could be your actual patient!! Reply Bonnie Nethers says: February 13, 2018 at 3:09 pm 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. Reply Kyle Drummond says: February 22, 2018 at 4:52 pm 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. Reply Bonnie Nethers says: March 2, 2018 at 3:37 am 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. Reply Speed Racer says: March 9, 2018 at 10:35 am 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 ? Reply Canadian Joy says: March 9, 2018 at 10:33 pm Great stretches. You guys crack me up….love ya. Reply Avinash R Balija says: March 14, 2018 at 6:55 am For glutus stretch sir??? Reply Avinash R Balija says: March 14, 2018 at 6:56 am Glutus pain stretch?? Reply Peaches Monroe says: March 22, 2018 at 4:56 am First exercise 6:00 Reply Kirsty Macfarlane says: April 7, 2018 at 11:01 pm 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 Reply C- Crawler says: April 18, 2018 at 10:17 pm You guys take way to long to get to it. Reply fimo kostov says: May 25, 2018 at 8:29 pm 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!!! Reply Sadiq Afroz says: June 15, 2018 at 4:16 am 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 Reply Shannon Jones says: July 8, 2018 at 10:56 pm 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 Reply Jan Kroka says: July 17, 2018 at 5:45 am Can you fix it permanently without surgery? Reply Bu Kab says: September 1, 2018 at 8:42 am Thank you so much !! Your videos help me a lot 🙂 take care Reply darren here says: September 27, 2018 at 11:22 am how tall is bob, or is the question how short is brad ? Reply Esetsta Baker says: September 30, 2018 at 6:56 am Wow! Have an appointment in two weeks with a spinal clinic. I tried these exercises, and feel 100% better. Thanks Guys- Reply Wilson Revelle says: October 11, 2018 at 3:20 am 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. Reply Mark Fedorenko says: October 15, 2018 at 5:20 pm 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! Reply Stu Fields says: October 20, 2018 at 6:28 pm 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. Reply Mr Dice says: December 10, 2018 at 4:52 am Very good video and great information. I have also tried the Foundation Training and McKenzie methods and had positive results. Reply Roxy Hebb says: December 31, 2018 at 1:25 am 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. Reply Calvin Quesnel says: January 10, 2019 at 12:31 am The literature now states it is not part of growing old at all ! It is caused by trauma. Lets stop the ageisms ! Reply Pat Monty says: January 14, 2019 at 3:48 pm 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 Reply dorns1918 says: January 17, 2019 at 5:03 am For people with Lumbar Stenosis problem, is it commanded to swim or do aqua-fitness? Reply Gabriella Bori says: January 22, 2019 at 3:53 am My client has spinal stenosis and total hip replacement. What kind of leg strengthening workout can she do? Thanks Reply drew scott says: February 27, 2019 at 9:55 pm 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. Reply mcdangdang says: March 30, 2019 at 6:51 pm 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? Reply Nadia Martinez says: April 11, 2019 at 3:34 pm I just found out I have spinal stenosis. My doctor says I was born with it… I'm only 24 it sucks. Reply Shannon Fogarty says: April 14, 2019 at 4:09 am 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? Reply Ken P62 says: April 14, 2019 at 11:41 am This is excellent,gotta try this ! Thanks both of you ! Reply Forest of forgotten words says: April 18, 2019 at 2:13 pm 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 Reply mjack3003 says: April 23, 2019 at 4:52 pm You don't explain "Why" they help? Does stretching create more space? Why does it help with pain? thx Reply Annette says: May 3, 2019 at 11:27 am How tall is Brad? Reply MT Mankowski says: May 7, 2019 at 3:27 pm Brad, do you run or hike with your stenosis? Or should one stop any such activity? Reply Mary Annette says: May 12, 2019 at 2:36 am 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. Reply RuthieSeptember says: May 23, 2019 at 12:07 pm 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 😊 Reply thE badDest vLad says: May 24, 2019 at 3:23 pm Thank you so much, guys! Reply Angela Adamson-Lowe says: June 25, 2019 at 3:44 am 👍🏻 thank you guys ! Reply Erin Sika says: July 11, 2019 at 9:04 am 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. Reply Keijiro Manda says: July 14, 2019 at 1:10 pm what if your 32 years old with spinal stenosis? Very tiring. Thank you very much. Reply LJ Innes says: August 2, 2019 at 12:48 pm thank you!!!!!!!!!!!!!!!!!!!!!!!!!!! Reply Embodiment Massage says: August 9, 2019 at 2:48 am 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. Reply the mighty jib says: August 9, 2019 at 7:37 pm 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. Reply Chris Trevatt says: August 19, 2019 at 1:23 pm Thanks for this guys. I've been doing exercises based on the belief I'd got sciatica or piriformis issues but with bad results. I saw your videos on spinal stenosis, tried the exercises and got instant relief. Thanks for your help Reply blazeandcyrus says: August 27, 2019 at 5:10 am thanks guys, interesting stuff. I just got an MRI and the results were two paragraphs of medical terms, hopefully some of this works I'm trying the rolled up towel tomorrow Reply Callihan Hopwood says: September 13, 2019 at 10:01 pm This time I'll use Unflexal Workouts instructions to learn about workouts more 🙂 Reply Linda Leazenby says: September 22, 2019 at 6:11 pm Can you do these exercises if you have a bulging disc also? Reply david rogers says: October 7, 2019 at 10:20 pm What is the name of the DEEP heating pad that you recommend and can found on amazon? Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Save my name, email, and website in this browser for the next time I comment.