What if you have *both* stenosis and bulging discs? The recommended exercise for bulging discs has been to do extension-type exercises such as the Cobra "press ups", in order to help push the bulging disc back into position. But for stenosis, we always hear that we should not do extension-type exercises. Thus, my question about what to do when you have both conditions.
Good question. So first, the disc are incredible strong, certain repeatitve motions may decrease you pain, but nothing we do can push in or pull out the disc. The body naturally heals and adapts the disc through a process of inflammation and the immune system. With the stenosis almost all people respond better to flexion based movements and exercises as it opens or widens the spinal canal/foramen. Focus on the stenosis, the bulges just mean you have to do things slower, less weight, more days rest between etc.
I enjoyed this informative video I've got spinal stenosis I've had it for awhile. I need to start some kind of treatment for my problem before it gets alot worse than what it already is I m really learning alot from watching these videos
Thank you! Very happy to hear you found the video informative. Education, posture modifications and stretching/exercises can do wonders for this condition. Here is a link to an update video we made: ruclips.net/video/jo368Q-ow_M/видео.html Please let us know if you have any questions.
Yes best info and doable exercises!! Not complicated. You speak too fast....can you redo this video ....yes it will be longer. Do exercises slower so can be followed better.
@PerformanceSportSpine sorry that's meant to say a hiked hip. My left pelvic bone is higher than my right resulting in right leg being shorter. I have compression on the left exiting nerve at L5 S1. Could the left pelvic bone being higher be a factor of this?
@PerformanceSportSpine Thanks, I'll have to find out as my MRI report just says bilateral neural foraminal stenosis with compression on the left exiting nerve. States no disc or spinal canal issues so non the wiser atm. Thank you
My pain is so bad I can barely walk but a cane helps. Riding a stationary bike will help the pain the next day. But if I ever bend over even the slightest amount I have to sit down. The pain will take my breath away if I don’t. I can’t get down to the floor but maybe I can do the raise the leg exercise.
Good presentation; however I would have liked for You to slow down a bit. Missed some of parts that seemed important. I’ll play it again. Have been living with spinal stenosis for many years. Have not had a lot of pain; mostly numbness. Have stopped running & jogging. Shopping cart is a must. Have not succumbed to steroids, injections, or surgery. Thanks.
Thank you! Yes, after we realized this we have slowed down the pace of our videos. Appreciate the feed back. Sounds like you have done a good job. A recumbent bike is a great form of exercise for this. Also here is a newer video that has a slower speed. All the best. ruclips.net/video/jo368Q-ow_M/видео.html
I have always had arthrits in l5 s1 wth sponylosis. I an now 60 and waliking upstairs or an upgrade hurts my babk. i don't hanahe pain in legs. I am a surgical tech. I gets very stiff after a few hours. after a case touching the floor and pulling legs and moving aroung helps. my doctor is my ade and since my legs do not hurt, is not concerned. Thank you for info
Sorry to hear you have arthritis and a spongy. Glad to hear you have been able to figure out a routine that keeps the legs pain free. You are most welcome and thank you for the comment!
I don’t know…I feel like my issues have just some of the symptoms. And it seems like forcing yourself to slouch forward to relieve pain would turn out really bad in the end. Like wouldn’t you wind up being one of those elderly folks who are in a standing position while also somehow so hunched over that they’re looking straight down? I could be wrong though. My lower back pain occurs during two things…sleeping flat, like in a bed or on the ground and during physical activity like cleaning and chores, which does get relief from putting one leg on something. It’s been gradual, and it started about 4 years ago. I got an anti-gravity chair thing…it just tilts back really far…I got it for Xmas last year and ever since getting it, I haven’t had the back pain other than a few times that I fell asleep on the floor or something watching tv and it’s always really bad. Like it takes me almost 30 minutes just to sit up and stand up. But once I’m standing it pretty much goes away. Do you know what this could be?
That is a common concern. The posture/positions changes are meant to only be temporary, not long lasting. So due to the transient nature, there will be no long term negative effects. Dosage is always important. Glad to hear the anti-gravity chair has helped, as for that condition you have specifically, we couldn't answer that without an history/physical exam
@@sandragruhle6288 yeah…I’m trying. I’m only 36 though. And I definitely can’t live like the majority of 36 year olds. So that’s really what gets to me the most I think.
@@ZolFox Please let me be of help, if I can. My stenosis and scoliosis, coupled with a broken vertebrae at 14 and nine subsequent spinal surgeries have altered my life, not derailed it. I have learned several things: a. Continued use of anti-inflammatories for arthritic pain causes kidney disease; b. Learn to simplify your life and get help for the things you can no longer do, but take the complications from the things you can still do; c. Adapt your home to accommodate your current needs, removing scatter rugs, installing a walk-in shower instead of a step-over tub, installing a simple ramp and railing where needed, using a car that is easy to enter and leave; d. Work as long as you are able, since a routine is helpful; e. When you can no longer work full time, volunteer! We all need a sense of purpose. f. Distract yourself by doing something that requires concentration. For me, Bridge has been my saving grace, for when I am concentrating on that, I can place my pain on the back burner. g. Learn to cope! Because I also have Fibromyalgia, I need to take care of myself first by removing stress, establishing a solid medical team, exercising regularly, and recognizing depression is not a realm I can afford to enter. h. Finally, do not be afraid to use a cane, a grocery cart, or a walker when you need to, nor to apply for disability when the situation presents itself. A walker allows you to bring back your balance, and I use it for distance. I admit, I still have to tell myself there are some things I should no longer do, but I lead an active social life, and don’t plan to slow down any time soon. Let me know how you are doing. I have been where you are. Having a comfy recliner helps.🥴
@@sandragruhle6288 well..to be honest, not as thrilled with the response as I’m sure you were hoping I’d be…but I know you’re trying to help and I absolutely do appreciate it…and the time put into typing all that info for me. It’s just…there’s a simple key factor of my life that derails most of the suggestions…I’ve always been under basically poverty level conditions. I’ve had a tough life other than this subject we’ve been discussing here, abusive parents…which continued to a significant point when I was trying to get a bachelors degree in college that they were paying for when, during literally my last semester, they found out I was dating a guy and kicked me out and stopped paying for it. So I moved…3,000 miles away, just to have my now fiancé just up and hang himself in our bedroom 2 months later and after dealing with coming home to find that, I became a severe drug addict, but got clean, got another partner and started college again…when that partner got into a severe car accident and was in a coma, broke his pelvis in several places and his skull and face were basically shattered. He was ejected through the windshield at 70 mph and the suv rolled over him. I had to drop out again and become his full time carer. He made a full recovery despite the expectations, but now, dealing with having done 7 years of college but having no degree, even though I have a 153 IQ (7 points below Einstein), I can only get minimum wage jobs but I have all the student loans to pay back from the second time back at college. I stress about finances literally all day long. I just got done with a 2 hour long panic attack from it, and I’m still living in the home that my first fiancé killed himself in…actually 6 feet from me right now. So basically I don’t have any of the luxuries you mentioned. My shower is in one of those jet tubs…like a hot tub…it takes me like 5 minutes just to get in it, I can’t afford to install anything. And I have to work full time or else I can’t buy food and I end up homeless, cuz we rent this place. I have the worst credit you could imagine. I think the only reason I haven’t relapsed is cuz I literally can’t afford it. Shit, maybe I’ve gone too far with the info of my trauma and stuff. I’m sorry if I have, I just wanted to explain why it’s absolutely impossible to do anything that requires any luxury at all. But I do sincerely appreciate your suggestions and time. I promise I do. Oh and I actually have been using a cane for about a year. It doesn’t seem like it’s something that would help, but it totally does…people do look at me weird, because I also look young for my age (36) which you can see on my channel. I mean you don’t have to watch my content. I imagine it’s not your thing. I’m a musician…now EX-drummer, but I can still play guitar and sing so I do guitar covers. That’s my vice really. My music. So again thank you for your thoughts…I’ll try all the things I can possibly try.
I have feraminal stenosis since 8 years and only have sometimes numbness in my left right. I make stretching exercises and I walk everyday 10,000 steps and I have fill better
Thats great that you have found a combination of exercises and stretching to help self-manage your symptoms!! Keep up the great work, and thanks for the comment.
We will work hard to get a video up dealing with this issue. Regarding congenital vs non, that is hard question to answer, it is usually specific to the person and the severity of the changes.
What if you have *both* stenosis and bulging discs? The recommended exercise for bulging discs has been to do extension-type exercises such as the Cobra "press ups", in order to help push the bulging disc back into position. But for stenosis, we always hear that we should not do extension-type exercises. Thus, my question about what to do when you have both conditions.
Good question. So first, the disc are incredible strong, certain repeatitve motions may decrease you pain, but nothing we do can push in or pull out the disc. The body naturally heals and adapts the disc through a process of inflammation and the immune system. With the stenosis almost all people respond better to flexion based movements and exercises as it opens or widens the spinal canal/foramen. Focus on the stenosis, the bulges just mean you have to do things slower, less weight, more days rest between etc.
Your video is awesome I saved it for exercises. Thank you for sharing.
You're so welcome! Glad it was helpful!
Thanks!
You bet!
I enjoyed this informative video I've got spinal stenosis I've had it for awhile. I need to start some kind of treatment for my problem before it gets alot worse than what it already is I m really learning alot from watching these videos
Thank you! Very happy to hear you found the video informative. Education, posture modifications and stretching/exercises can do wonders for this condition.
Here is a link to an update video we made:
ruclips.net/video/jo368Q-ow_M/видео.html
Please let us know if you have any questions.
Slow down. We have great info! What’s the rush.
Noted
I had a difficult time following also!
Yes best info and doable exercises!! Not complicated. You speak too fast....can you redo this video ....yes it will be longer. Do exercises slower so can be followed better.
I have lumbar stenosis and it is difficult for me to get up from the chair or get out of the car weakness and pain in my legs to.
That can be a very difficult transition. Very often if someone strengthens the back, this movement is better tolerated
LBP and related issues are so common, this is valuable. Thanks! ❤️ Yan
Yes they are! Thank you, glad you found it helpful!!
Great vid. Can a biked hip affect L5 S1 Foraminal stenosis? I have lld due to a hiked hip
Thank you. You should be able to, just stop if the back and or leg pain worsen
@PerformanceSportSpine sorry that's meant to say a hiked hip. My left pelvic bone is higher than my right resulting in right leg being shorter. I have compression on the left exiting nerve at L5 S1. Could the left pelvic bone being higher be a factor of this?
@@Deanosthegreat If the nerve root is being compression from bony growth or a disc issue than no. Sometime with severe hip hikes it can play a role
@PerformanceSportSpine Thanks, I'll have to find out as my MRI report just says bilateral neural foraminal stenosis with compression on the left exiting nerve. States no disc or spinal canal issues so non the wiser atm. Thank you
My pain is so bad I can barely walk but a cane helps. Riding a stationary bike will help the pain the next day. But if I ever bend over even the slightest amount I have to sit down. The pain will take my breath away if I don’t. I can’t get down to the floor but maybe I can do the raise the leg exercise.
Sorry to hear you are suffering so much. Have you had imaging done? We hope the marching exercise can provide some relief!
Good presentation; however I would have liked for You to slow down a bit. Missed some of parts that seemed important. I’ll play it again. Have been living with spinal stenosis for many years. Have not had a lot of pain; mostly numbness. Have stopped running & jogging. Shopping cart is a must. Have not succumbed to steroids, injections, or surgery. Thanks.
Thank you! Yes, after we realized this we have slowed down the pace of our videos. Appreciate the feed back. Sounds like you have done a good job. A recumbent bike is a great form of exercise for this. Also here is a newer video that has a slower speed. All the best.
ruclips.net/video/jo368Q-ow_M/видео.html
I have always had arthrits in l5 s1 wth sponylosis. I an now 60 and waliking upstairs or an upgrade hurts my babk. i don't hanahe pain in legs. I am a surgical tech. I gets very stiff after a few hours. after a case touching the floor and pulling legs and moving aroung helps. my doctor is my ade and since my legs do not hurt, is not concerned. Thank you for info
Sorry to hear you have arthritis and a spongy. Glad to hear you have been able to figure out a routine that keeps the legs pain free. You are most welcome and thank you for the comment!
I don’t know…I feel like my issues have just some of the symptoms. And it seems like forcing yourself to slouch forward to relieve pain would turn out really bad in the end. Like wouldn’t you wind up being one of those elderly folks who are in a standing position while also somehow so hunched over that they’re looking straight down? I could be wrong though.
My lower back pain occurs during two things…sleeping flat, like in a bed or on the ground and during physical activity like cleaning and chores, which does get relief from putting one leg on something. It’s been gradual, and it started about 4 years ago. I got an anti-gravity chair thing…it just tilts back really far…I got it for Xmas last year and ever since getting it, I haven’t had the back pain other than a few times that I fell asleep on the floor or something watching tv and it’s always really bad. Like it takes me almost 30 minutes just to sit up and stand up. But once I’m standing it pretty much goes away. Do you know what this could be?
That is a common concern. The posture/positions changes are meant to only be temporary, not long lasting. So due to the transient nature, there will be no long term negative effects. Dosage is always important. Glad to hear the anti-gravity chair has helped, as for that condition you have specifically, we couldn't answer that without an history/physical exam
I am there. Yes, it is. Adapt, simplify, cope! It will keep you sane.😉😉
@@sandragruhle6288 yeah…I’m trying. I’m only 36 though. And I definitely can’t live like the majority of 36 year olds. So that’s really what gets to me the most I think.
@@ZolFox Please let me be of help, if I can. My stenosis and scoliosis, coupled with a broken vertebrae at 14 and nine subsequent spinal surgeries have altered my life, not derailed it. I have learned several things: a. Continued use of anti-inflammatories for arthritic pain causes kidney disease; b. Learn to simplify your life and get help for the things you can no longer do, but take the complications from the things you can still do; c. Adapt your home to accommodate your current needs, removing scatter rugs, installing a walk-in shower instead of a step-over tub, installing a simple ramp and railing where needed, using a car that is easy to enter and leave; d. Work as long as you are able, since a routine is helpful; e. When you can no longer work full time, volunteer! We all need a sense of purpose. f. Distract yourself by doing something that requires concentration. For me, Bridge has been my saving grace, for when I am concentrating on that, I can place my pain on the back burner. g. Learn to cope! Because I also have Fibromyalgia, I need to take care of myself first by removing stress, establishing a solid medical team, exercising regularly, and recognizing depression is not a realm I can afford to enter. h. Finally, do not be afraid to use a cane, a grocery cart, or a walker when you need to, nor to apply for disability when the situation presents itself. A walker allows you to bring back your balance, and I use it for distance. I admit, I still have to tell myself there are some things I should no longer do, but I lead an active social life, and don’t plan to slow down any time soon.
Let me know how you are doing. I have been where you are. Having a comfy recliner helps.🥴
@@sandragruhle6288 well..to be honest, not as thrilled with the response as I’m sure you were hoping I’d be…but I know you’re trying to help and I absolutely do appreciate it…and the time put into typing all that info for me. It’s just…there’s a simple key factor of my life that derails most of the suggestions…I’ve always been under basically poverty level conditions. I’ve had a tough life other than this subject we’ve been discussing here, abusive parents…which continued to a significant point when I was trying to get a bachelors degree in college that they were paying for when, during literally my last semester, they found out I was dating a guy and kicked me out and stopped paying for it. So I moved…3,000 miles away, just to have my now fiancé just up and hang himself in our bedroom 2 months later and after dealing with coming home to find that, I became a severe drug addict, but got clean, got another partner and started college again…when that partner got into a severe car accident and was in a coma, broke his pelvis in several places and his skull and face were basically shattered. He was ejected through the windshield at 70 mph and the suv rolled over him. I had to drop out again and become his full time carer. He made a full recovery despite the expectations, but now, dealing with having done 7 years of college but having no degree, even though I have a 153 IQ (7 points below Einstein), I can only get minimum wage jobs but I have all the student loans to pay back from the second time back at college. I stress about finances literally all day long. I just got done with a 2 hour long panic attack from it, and I’m still living in the home that my first fiancé killed himself in…actually 6 feet from me right now. So basically I don’t have any of the luxuries you mentioned. My shower is in one of those jet tubs…like a hot tub…it takes me like 5 minutes just to get in it, I can’t afford to install anything. And I have to work full time or else I can’t buy food and I end up homeless, cuz we rent this place. I have the worst credit you could imagine. I think the only reason I haven’t relapsed is cuz I literally can’t afford it.
Shit, maybe I’ve gone too far with the info of my trauma and stuff. I’m sorry if I have, I just wanted to explain why it’s absolutely impossible to do anything that requires any luxury at all. But I do sincerely appreciate your suggestions and time. I promise I do. Oh and I actually have been using a cane for about a year. It doesn’t seem like it’s something that would help, but it totally does…people do look at me weird, because I also look young for my age (36) which you can see on my channel. I mean you don’t have to watch my content. I imagine it’s not your thing. I’m a musician…now EX-drummer, but I can still play guitar and sing so I do guitar covers. That’s my vice really. My music. So again thank you for your thoughts…I’ll try all the things I can possibly try.
I have feraminal stenosis since 8 years and only have sometimes numbness in my left right. I make stretching exercises and I walk everyday 10,000 steps and I have fill better
Thats great that you have found a combination of exercises and stretching to help self-manage your symptoms!! Keep up the great work, and thanks for the comment.
I love to share my experience and help all the people to reflect before the make a decision about the surgery.
Diagnosed with spinal canal stenosis can I exercise on a stationery bicycle.
We can't say specifically for you, but yes in general a stationary bike is a good choice and well tolerated for that condition
Excellent advice! Thank you!
Glad it was helpful!
Very well explained.
Thank you!! Appreciate it.
@@PerformanceSportSpine You're welcome. I'm a P.A.
@@glenntucker69 When I read the comment, my gut was saying, this feels like another healthcare provider.
Thank you
You're welcome
Thanks
Yep!
What can be done for cervical spinal stenosis? Congenital is different from non?
We will work hard to get a video up dealing with this issue. Regarding congenital vs non, that is hard question to answer, it is usually specific to the person and the severity of the changes.