How To Relieve Spinal Stenosis With Exercise
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- Опубликовано: 21 дек 2020
- Spinal stenosis is a narrowing of the spinal canal that eventually compresses the nerves causing back and leg pain. The good new is, there are exercises that can help open up the space the nerve runs through to help relieve pain and weakness.
This video goes over the exercises you need to help open up the joint space and relieve pain.
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Thank you Dr. Kristie, you don't know how much you are helping.
You are so welcome! I am glad I can help out!
Thank you Dr.Kristie, your the best.
Great Job Dr. K! Your series of videos have make a difference in my quality of movement. Keep up the great work and Merry Christmas!!
Thank you and Merry Christmas to you too!
I do all of the exercises but the last one using the chair made all the difference! Thank you!
Dr. Kristie, thank you from the bottom of my heart!! I am very grateful for this video. Spinal stenosis pain is no joke. I will be incorporating these into my life.
I appreciate all the work you do for us!
You are very welcome 💕😊
Great video!! Very effective and easy to do. Loved your direction too
Thanks so much!
Wow , I am so glad I found you Kristie!! my back, hips, hamstrings and knees are so tight despite of doing tons of workouts and walking. Your exercises give me so much relief, thanks !!
I’m so glad that these help loosen you up! Keep up the good work:)
Thank you, Dr. Ennis, I have been doing physical therapy for my sciatica and lower back with some results for many years some of what you have just shown I haven't used, and hoping I can make some improvements with these. Love your videos.
Thank you! I hope you do make some improvements:)
Thank you for helping so many people. Back pain is really difficult to heal. It's not something that goes away in a few days. It could take months or a few years to get better. I hate to take anti inflammatory meds but they do seem to help as well.
You are welcome😊 Back pain is definitely miserable. I hope that you are on the road to recovery!
I love your videos, these movements work and you really know what you are talking about thank you
You’re welcome and thank you 😊
I suffer of spinal stenosis on my lower back. I been trying to workout but im always in pain after, im looking at your videos trying to learn the best way to lose weight and not hurt my self ❤
Thank you for these excerices! They really help!
You’re welcome! I’m glad I can help out:)
I like your videos you are helping a lot of people with your enthusiasm. Thank you for sharing
Thank you so much!
Hi Kristie, thanks for all your videos 🤟merry Christmas and a happy new year, may we all stay safe 🙏🏼😷🥳🤗
You’re welcome! Merry Christmas and happy new year to you as well!💕
I WISH YOU WERE MY DOCTOR, YOUR EXPLANATIONS ARE SPOT ON.
THANKS, DAN
You are welcome! I’m glad I can explain what you need:)
Thank you. Chiropractic helps tremendously, but these complete the pain relief.
Glad you found a good combo:)
Awesome energy, exactly what I needed to get out of my tweaked back funk! 🙏🏽
Very clear, concise, excellent presentation
Thankyou
You are welcome! And thank you:)
Good morning Doc. I like this video and I will try it out on Saturday and let you know. Thank you. XOXOXO Wade
Bring back the shorts! Seriously, it helps me see what muscles should be tense. Thanks.
Got it!
Magnificent as always and TY very much
Thank you and you are welcome 😊
Good stuff Dr. Ennis!
Thank you!
Thanks Doc, you provide a few excellent ideas to reduce the pain of lumbar spinal stenosis. I do have spinal stenosis and foraminal stenosis (age 80 yrs). My doctor says the pain is almost all from spinal stenosis, and that foraminal stenosis isn't usually the culprit.
A 'spin-off' of one of your ideas is to do 30 second squats with the feet wide apart (3 feet and more). It should start with gentle squats, with a little bounce action (gently rise a bit, and squat a bit, etc.). In time the squats can get a little deeper as you get stronger, if it feels better. I've never seen this wide-stance-squat discussed anywhere, but what I think it does is to gradually widen (temporarily?) the bottom area of the spinal canal a wee bit. I'm not a doctor or physio expert etc. just an old guy with a very painful lower back due to spinal stenosis. In my case this version of squatting has greatly reduced my stenosis pain (over a few weeks) to the extent I can walk for a mile and more without having to sit. It means I am playing golf again and not take a power cart, yaaay!
It was pure chance that I ran into this video. What she says is in my opinion partly true.
I had the same in Holland pain over my right buttock and in my right under leg (calf) So to the doctor and physiotherapy was advised. However no success. (I now know why!) Living i Thailand it got worse,10 minutes walking and I had to sit down. Anyway finally to the Bumrungrad hospital in Bangkok and an MRI was done. This specialist/surgeon was really good (Nickname Dr. Golf) I said I feel no pain when I am on the bike, correct because you bent over and releaves the tension somewhat. However the MRI showed a completely narrowed canal and you can not get away the narrowing inside the canal with physiotherapy. Surgery was necessary. I had 2 hours operation now 13 years ago and up till now never had any pain anymore.
How wonderful! Hope you are doing well. I wish she had taken a moment to explain the difference in severe cases.
Great video. Thank you 🙏
You’re welcome!
Thank you doctor for your video
Thank you so much for this. Hopeful ✨
You are so welcome! Keep me posted:)
I found you on you tube and like your spinal stenosis video. It's been a bit of a issue with my active lifestyle, downhill skiing, golf and kayaking so I'm considering joining up as your enthusiasm is second to none. Thanks
Thanks so much! I hope that you are able to return to your activities:)
Lovin you're Channel, don't know why I'm just now getting your videos. I'm a wreck from head to toe so I'm gettin all I can from ya.
I hope I can help with whatever issues your body is going through:)
Doc, Thank You for your video so much
😊
You are so welcome!
I don't think I have that but it felt good to do the exercises. Thanks Kristie!
You’re welcome 😊
I'm in my 70's and started having low back pain 30 years ago, I found that walking eased the pain and that stopping and standing for any time made it worse. Also bending over for any amount of time was painful. Shortly after I was concerned about loosing upper body strength so i started doing pushups every day and that helped with the pain. These days i still do 15 pushups every other day and while I have occasional pain its not constant and much lower than it was back then.
I think I've built up my core doing those pushups, my doctor has commented that i have a very thick layer of muscle (cleverly concealed by a paunch) in my abdomen when he checks me for hernias during my yearly checkup.
Good for you for taking your health into your own hands! Keep up your good work:)
I am only 25 and I got stenosis on my cervical and lumbar..is it normal??? 😭😭😭😭
@@henri901 I am 24 and I’ve just been diagnosed with lumbar spinal stenosis so I understand how you feel 😣
That’s not stenosis it’s a herniatic disc. Very different
Yes pushups are helpful
Omg...you're a life saver!
Glad this helps:)
Ur workout gear made my stenosis feel better! Thanks Doc.
I have two options. A major invasive lapendectomy surgery on three vertebrae, or find some alternative form of pain relief/exercise for the immediate future. I thank you for these exercises. I've been trying to deal with this for about a decade, and last year, was told I needed this major surgery and 6 months of physical therapy afterward. I can't see doing that if there is any other option. I WILL be giving these exercises a real shot. Again, thanks so much.
Oh I really hope these help you!! I have certainly seen lots of people go through that surgery. It is definitely a long road but worth it if needed.
Many thanks really helped.
You're welcome! I’m glad it helped:)
Thanks for the exercises. Glad to have found you!! I had done X-ray because my symptoms of sciatica and or piriformis was due to diagnosis of spinal Stenosis a form of disk degenerative disease. . Went to PT. And sciatica and Piriformis still lingering. It’s been 5 months ...will continue to do the exercises hope to relieve sciatica symptoms and Piriformis..thank you!
You’re welcome! I hope that you feel better quickly!
@@drkristieennis I reviewed your video again after two weeks. I have been doing better with less sciatica symptoms. And also very important you emphasized to NOT arch or bend my back in prone or standing or bend sideways or turn .. it’s been making a difference. so I have been mindful although challenging with the exercises you demonstrate the lunge forward or sideways to keep the back straight move only the hips forward, sideways or in circles . . Although It doesn’t hurt when I extend the back in prone or standing positions, I eliminated them . Thanks again you are awesome
Refat Rabadi you are welcome! Hope your symptoms continue to improve:)
Wow.. I needed this for real.. I've been having these pains for years..this help relieve them pains.. Ur awesome ❤️❤️💯👍
Thank you! So glad this helps relieve some pain:)
Hey Dr.K
Just wondering if you could please do a video for inflamed rib/sternum cartilage and how rehab and fix this? Thank you.
Dr. Kristie really enjoy yr videos. How many repititions of the exercise that uses the chair feet wide should I start with and eventually do?
This is the best exercise I've seen for spinal stenosis. Much better than the other ads I've seen. Cudos for her
Thank you!
Thank you 😊
Your exercises are so good. Even without knowing whether I have spinal stenosis or not, this felt really wonderful!
Thanks so much!
Good exercises
Every now and then I extend thinking that it is a stretch that will help but that was the first thing you said you shouldn’t do I’m 54 so I guess I won’t do that anymore. Thanks for the advice!!
Your the best teacher thank you for
Your Art and beauty
You are so welcome!
Your a Dream
To
Us Empaths I LoVe you
Hi Kristie, been a while, I incorporate all these in yoga & some weight training classes. Plus a twist while inverted (boots on bar). Please consider some inversion instruction videos, boots or maybe the invert table. I use boots, not everyone can do that, I know.
Just ran across this video. Will try the ones on the floor in bed. Both my knees have. OA so I can't go to the floor anymore; and no doctor has really cared to help me on that end. But these exercises I'll try for the spinal stenosis 😊😊👍👍
I really hope they help! See if these 2 videos help the knees at all:
ruclips.net/video/F_oVq75vL1s/видео.html
ruclips.net/video/gEowyrlf8sE/видео.html
Thanks for these exercises Dr Kristie. Can you do a series on spondylolysis & spondylolisthesis. I’m nearly 40 and I have both but my quality of life is still at 80% and I want to get stronger and fitter whilst protecting the back
That’s a good one! This post fusion video might have some good ideas in it, just be very cautious about flexing the spine. Neutral is the way to go:)
Core Exercises And Stretches After Spinal Fusion- And For Everyone! ruclips.net/video/WVAFUKF9pvQ/видео.html
@@drkristieennis thank you
nsm1728 you’re welcome 😊
Thank you. I will try on muscles leg because of lower back see help be more. Stable
Thankuu Mam🙏🙏 I'll try all these, hving same problem .
You’re welcome!
Dr. Ennis do you have exercises for stenosis in the neck? I would be most grateful!
Thanks doctor
You’re welcome!
I hope that you are still answering questions from this video. If I have a bulging disc what exercises do you recommend
Thanks for all you do, Dr. I was wondering what you think of inversion for back relief?
You’re welcome! Unfortunately, it’s not a black and white answer. I have seen some people do really well, and others have increased symptoms.
I don' have this malady, but I still want to be your patient!
After years of heavy squatting, I have both: stenosis and disc injuries (several herniations, brittle discs). Bending forward is almost impossible and leads to more pain and injuries. The best thing I can do is just hanging out (on a pull-up bar) and isometric exercises on a GHD.
Thanks for sharing! The difficulty with having both is that it is typically opposing movements that help each one. Keeping neutral is a good idea.
Me too however looking up is an issue for me. Especially when I’m trying to get the last few drops out of a cup.
@@drkristieennisWhat is the best plan of attack when you do have both stenosis and bulging discs?
I have an exercise history like yours and I concur.
I tried ha ginger and it makes my back hurt even worse
Thanks so much ma'am ❤❤❤
Most welcome 😊
Thanks 😊
Thank you for taking the time and effort to make the spinal stenosis video. I have a natural hyperlordosis due to the congenital lumbarization of S1. How should I modify these exercises, and are there others unique to my situation? Keep up the good work!
Thanks! I typically make sure my patients stay in a spine position that is comfortable for them and not try to force the spine in a position it doesn’t want to be in.
Hyperlordosis sounds awesome. It's the pathology of being a Hyperlord.
Tanks for info . 👍
You’re welcome 😊
Thanks a lot. I have nòted for my stenosis
You are welcome! I hope this makes a difference!
Thank you, Dr. Ennis. Are you suggesting that doing these opening exercises will ultimately provide relief even when one is not actually doing the exercises? I am unclear as to how the "opening" continues and eases the discomfort once one comes out of the posture. Looking forward to your reply!
Do you have exercises for cervical stenosis?
Hi Dr. Kristie, lovely video and thanks so much. What are your thoughts about Stenosis with disc pain shooting down to leg (only when standing)? Traditionally Mckinze method (back extensions) are recommended for bulging disc, but you mentioned extensions are absolute no-no in this video, so I ask. I would appreciate your point of view!
It definitely depends on what is causing the pain. Most often, stenosis pain is relieved, at least somewhat, with flexion, while disc pain tends to improve with extension. This might be a good one to touch base with your doctor on:)
@@drkristieennis Thank you so much! That really helps.
THANKS!!! ARE THERE ANY SUPPLEMENTS YOU RECOMMEND DR KRISTY???
You’re welcome! There are. Check out this video:
ruclips.net/video/oKLZ6dGVtLc/видео.html
I had an MRI with dx of Spinal Canal Stenosis L4,5. Had Laminectomy 2019. Injured spine during fall of approx. 40" in 1976 while rappelling. With the canal closing in on my spinal nerves' potential for bowel and bladder issues, and Right Leg weakness as well therefore discectomy as well. So, stretching was not going to help my condition and paralysis was not an option.
What about Chostrocondritis ?. I do have some low back issues as well. Thanks for these exercises 😃 have a wonderful Christmas
You’re welcome and hope you had a great Christmas!
Thank you Dr Kristie! Some of these exercises provided temporary relief. I have a question please? Do you recommend inversion therapy for stenosis? Thanks again. grateful🙏steve
You’re welcome! I have seen both good and poor results using the inversion table. This might be a good one to touch base with your doctor on since they know your individual spine:)
I just came across your video and I’m so glad I did. I’m 69 and an avid walker. 14 minute miles. I have lower back pain at rear or if I start to jog. Tried this routine. Feels amazing. Would this be beneficial before or after a long walk or both
I’m glad you feel better! It would be great if you could do before and after.
well done by very fit lady
I have pain in the hip and thigh in the right leg. So should I avoid using left leg for bending knee? Kindly advise. Thanks
Hello Dr. Kristie , I hope you are doing fine . Please I am have anterior pelvis tile and rounded shoulder from excess siting . Can you advise me with the best workout home routine to adjust these two defaults .
Thanks in a million
Best regards,
Heba
Sitting is definitely tough on the body!
Take a look at these:
ruclips.net/video/M8Ip7Huy0uE/видео.html
ruclips.net/video/18F-T8thLQw/видео.html
ruclips.net/video/T3GU1JYJvlc/видео.html
very Safe Method. thank u. I am suffering osteo arthritis.tightness in back.pl.advice.
You’re welcome! See if these videos help at all:
ruclips.net/video/uk9JTLE7yMA/видео.html
ruclips.net/video/cYYwMbc61eY/видео.html
Very good
Thank you
I do Reformer Pilates. Are there any exercises I shouldn't do with spinal stenosis?
Dear doctor, i follow these and several other of your exercises and they helped alot with my spinal stenosis pain. But i also have a numb at my lower lip due to a fascial nerve injury after a car accident. Do have some video with exercises to insist?
I’m so sorry but I do not:(
V dry good. Thanks.
You’re welcome!
Any video for someone with stenosis, DDD, herniated discs, osteoarthritis and osteoporosis 😢 please 🙏
I would like to see exercises that could be performed in the gym using gym equipment.
Hi, Christie, just found out that I have lumbar spine stenosis with left hip arthritis with very little cartilege. Doing these exercises will I be able to go back to working out in the gym??? Thank you for any advice you can give to me.
As I don’t know your individual issues, that’s a difficult one to answer. Have you spoken with a neurologist or orthopedic doctor?
What do you advise to us with Lumbal Stenoses, who have to sit for hours? Thanks for your consideration and advise.
That's definitely tough! Are you able to do some stretches sitting?
I live in Germany 58 year old and I have a cyst on my right inner gluteus causes pinched lower back pain but now I being diagnosed with spinal stenosis in the number 5,6,7 and the neck back and headaches are torture,,
I’m and the end, no options Drs here in Germany say an inflammatory injection might help but next would be surgery . Having to take pills is no bueno I “m looking for alternatives before I go under the knife .
Thank you for you video Dr. Greetings from Germany.
I’m sorry to hear you have so much going on in the neck and back:( I hope some of these videos can help!!
ihave foraminla stenosis i thikn and right side is always electric shocking down to leg and waist femoral and genitofemoral nerve pathway, shoul exercises solves this issue i am doing right leg pull to chest and i resolves issues tempporarily ? wahat should i do ?thanks ?
Stenosis is a narrowing of the spine which can impact the sciatic nerve. It can’t be exercised away. Strengthening the muscles supporting the back and pelvis can help to manage the condition, but exercise alone won’t cure it.
Hi the exercise standing hip flexor at minute 5:10 does it help to open up the space in our spinal canal /cord ? Thank you so much in advance I am now your avid fan of your channel
Thanks so much! It does somewhat as flexing the leg up onto the chair flexes the spine.
Fantastic! Will these exercises be good for lateral foramen stenosis resulting from a hernia?
Hopefully! Not a bad idea to check with your doctor though:)
Yes!
I've been doing these for a while with a lot of success, thanks. Do you have any Spinal stenosis videos that focus more on actual strengthening the core to help with stenosis? Also, people with disc bulges should actually avoid these stretches because they can make it worse
Very true! Typically with a disc bulge, flexion causes discomfort. Try this video for some strength ideas.
ruclips.net/video/WVAFUKF9pvQ/видео.html
@@drkristieennis Many thanks for these helpful videos
Brian Fuller you are welcome 😊
Mine is the opposite, my spine starts to ache when I sit or lie down and feels better when I’m standing up or walking, is this exercise good for me? Thanks for the helpful videos especially for people that’s getting fragile when they hit the age 60.
It may be that you have a different issue. Do you have a diagnosis?
Was diagnosed with ddd and ST at 25 im 35 now ... pain only stops when laying down or sitting ....
Hi Doc, are standing forward bend, cobra pose and arch bridge pose all bad for spinal stenosis?
It is definitely a good idea to check with her doctor. Typically, flexion, or folding forward movements feel better than extension.
Dr.kristie thank you for information . I want asking for spinal stenosis is it save for workout with basic plank and side plank beside swimming? Thank you
I often find these aggravate stenosis but everyone is different. This might be a good one to check in with your doctor on if you are concerned:)
@@drkristieennis Thank you..Dr.Kristie
@@margaretanova2498 you’re welcome!
Since doing these exercises I have been pain free for 2 days. No pain med needed. I hope I'm not commenting too soon. I have had back pain with limited range for at least 7 years.
Oh that’s great! I hope that it continues:)
I have stenosis and have this habit of arching my lower back to pop it. It does give relief when it pops but when it doesn’t, I overtry to get that pop which in turn aggravates the pain and I can feel something (maybe bones) rubbing over each other in the spine.
What do you suggest?
Often times, popping is secondary to muscle or joint restriction. I find that stretching the hips and strengthening the abs can help.
Hi if my symptoms is on my right leg .. and if happens that I have only time to do one leg for the exercise..standing hip flexor at minute 5:10 .. do I put the '' problem" leg on the floor or on the chair
It truly does vary on which feels best. I typically have my patients do both sides.if they only can do one, I have them focus on whichever side feels best.
Hi.. the knees to chest exercise,is it okay.. for me to do when I have osteoporosis on my spine because I feel that I'm just lying flat down on the floor/bed and I am not doing any flexion to my spine for this particular exercise
It’s always good to check with your doctor because it does depend on the degree of osteoporosis and if it’s in your hip as well.
Laying on my back not only hurts my back, but also the front of my thighs. What exercise can I do to help this? I almost cried with my last MRI as I was in so much pain from staying on my back.
I’m sorry you are in so much pain! Without knowing what the issue is with your back, it’s difficult to say.
I just got back from hospital bc now I have spine stenosis. I had no health insurance so they did nothing for me. And this morning I can’t walk bc it hurts so bad. What can I do In the morning when I get out bed so I can not feel worthless?
Dr. E So my MRI shows stenosis in the lower thoracic / upper lumbar and disc herniation L4-5. Any attempt at care for one leads to irritation (moderate) for the other. Help please.
Kind Regards,
Steve
BTW: Love your vids Thank you
Oh that’s a tough one! Does staying in a neutral position and working on abdominals help? Have you tried dry needling?
@@drkristieennis I've tried dry needling, and phys-therapy(till ins. said no more), and yoga and pilates. Focusing on the "squeaky wheel" so to speak.
@@drkristieennis Thank you soo much for being "Real" please know you are highly regarded, and appreciated.
Kind Regards,
Steve
Steve Palmer you are very welcome! I wish I had more suggestions for you! Are they looking at doing an injection?