After visiting an orthopedic surgeon because of my intense sciatica pain,(I am a 73 year old female) I had and x-ray and an MRI and was diagnosed with spinal stenosis. The doctor told me the only way to fix my problem was to have surgery. I was in intense pain and agreed. But when I realized it meant spinal fusion, I backed out of the surgery. I am so glad I found you on RUclips! I rode a stationery bike while I watched your videos. After doing the suggested exercises, strengthening glutes and lower abs, I no longer have any pain. I tell everyone that, before they decide on surgery, to check out your videos to see if they can solve their own health problems with the proper exercise. Thank you so much for all the valuable information.
You are very welcome Lynn! We are so sorry to hear that you had a difficult time at the beginning, but we are so happy to hear that we were able to help get you pain-free! We really appreciate you sharing your story for others to read! Keep us updated on how you are doing!
After watching hundreds of videos on stenosis in ten months no body provides the information you provided salute to your knowledge and this should be used for patients who suffered from stenosis including me thanks
@spiwemwanza8406 Me too. Been doing some wrong ones therapists say plus wrong way too. I've been doing right ones for few days now and already feel better. Worse one was laying face forward on floor and raising up with arms and bending back backwards. So bad for spinal stenosis. I suffered for that one!😮
I have a strained back and was doing all the wrong stretch exercises that you mentioned. So I tried your first excercise of pushing my spine into the floor and felt some relief after the first time. Continued doing exercise 1 for 2 more days, and wow, my back is about 95% normal. Day 3 started with exercise 2. That is where I am now. Thank you so much. I am 75, in good shape, and want to stay in shape. The back strain was keeping me sitting down too long.
Hey Robert! It is our pleasure to be able to help out.🙌 Thank you so much for sharing your experience with using our techniques! We are thrilled that you tried them and that you saw results on your first try.🎉 We are so sorry to see that you have been dealing with a back strain. It's a nagging pain that keeps us from doing our regular daily activities. In case you are interested we do have additional information and exercises in a playlist we have compiled for lumbar spinal stenosis. You can check it out here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We wish you continued success in your recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!🌟
David you are the only person who with the exercises I've been doing that you showed us tonight was to tighten AB's and glutes l What A pile of common sense you have given me. I've been doing the exercises without tightenjng those two areas up and had very slow progress. Watching you tonight was a god send. It now feels as if the relief is finally happening. You are the ONLY physio who has taught that as a first. You are so thorough and a born caring teacher.... Thank you for stressing the AB's and glutes tightened up must always be the basis before the exercises. Grateful hugely !!! Bless you ❤
Hi Johnanddellie! Thank you so much for your awesome message! 🧡 We’re incredibly grateful to have you as part of our community and for your belief in our methodologies. 🎉🙏It’s amazing to hear that focusing on tightening your abs and glutes has made such a difference for you. Dr. David’s approach really is rooted in common sense, and we’re excited that it’s helping you find relief. Your kind words mean the world, and we’re so glad you found the missing piece to your progress. Bless you, as well, and thank you for your support! 🙌
I’m so glad I found you! I’ve been suffering from major lumbar stenosis for years. I can’t stand for any length of time and can only walk a block. I’m 74 and can’t find a mattress to sleep on that doesn’t hurt my back. For some reason I can sleep on my couch..for the past 10 years. My couch is worn down in the middle. I will have to get down on the floor to do these exercises. Say a prayer I can get up!!! Thank you so much for your advice. God bless you! ❤
Hey, great information, and so well presented! I really appreciate the explanations, the stretches and exercises. I am definitely going to share this, what you are saying makes so much sense! This is very empowering for anyone suffering lumbar spinal stenosis. Thank you!
I am going to stick with these exercises and guidelines. There are so many opinions out there but this is so well explained and basic and helpful, as well as what exercises to avoid. I will continue to review your videos!
Wow. My back is a mess and all other exercises hurt! These are all great: they don't hurt and they make me feel better! Great explanations, too. Thank you!
My son has suffered from lumbar spinal stenosis since 2006 after he stopped playing sports, has multiple MRI, x rays, bone scans, b12 infections in spinal, no proper diagnosis until today, visited PT n chiro, now pain travels to his both limbs, numbness. Visited 3 spinal specialities, and they are clueless.This video is so informative and well explained with demonstrations for patients to follow
I want to thank you from the bottom of my heart for these wonderfully effective exercises! My stenosis was so debilitating I was in a wheelchair & the pain reduced me to uncontrollable sobbing at times! Thanks to your exercises I am now walking without pain!!! I would just like to know why these exercises have never been offered to me by any "live" therapist that I've seen! Thank you, thank you, thank you!!! May you be ever blest for your wonderful work!! 🌹🍀🌹
@@carlosivansanchez42 Just did the exercises in this video. They certainly must be effective because my MRI two weeks ago showed that my nerves had "plenty of room", as the neurosurgeon put it. He said I didn't even need an injection! I'm almost 70 years old & will be eternally grateful if your wonderful exercises just get me through the rest of my life! As I mentioned, it's been a worry that not one physical therapist I've seen has ever talked about decompression or offered these exercises. Thank you again for making an amazing change to my daily life! 🌻
What a difference your exercises have done for me. You are so good at teaching and explaining and show real care. I love your 5 exercises you have demonstrated and found them easy to follow and build up the stamina needed. Blessings to you Sir. Elle Lawrence Australia
Every single exercise you said not to do is what Physical Therapy told me to do! No wonder I’m still in pain! Thank you so much for explaining everything! ❤
Hi Debbie, Thank you so much for the kind words! We appreciate you watching. We are sorry to see that you may be dealing with lumbar spinal stenosis. We know how challenging it can be to deal with and hope you feel some relief soon. Just in case you're interested, we have a lumbar stenosis help playlist you might find helpful. You can access it here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
@@susanmicklesen5182 No even though this is a few years ago it’s the best I have a come across. I love your information. I love the way you present it. I have watched many of your videos and Recommend them now.😜👍
Thank you! I am learning so much from you and hoping to find relief after 1+ years of extreme pain, limiting sitting for work, to watch TV, eat a meal, or be in the car. I also signed up for your 28 day program and am on day 3 today!
Absolutely the best exercises I really do recommend this guy he’s on the nail on which to do and the ones not to do. I thank you young man made life easier ♥️
Oh my gosh, a couple of those exercises that you are not supposed to do another physical therapist on RUclips said to do -the leg crossover and even the nurse that came to my house told me about the lifting both the legs at the hip one. I’m so grateful I found you.
This video gave my client IMMEDIATE RELIEF. As a massage therapist, I frequently teach excercises to my clients for their post-care. This video is consise and offers great explanations throughout. If you watch one video for your back, this should be it!❤
Hey Kimberly! That’s fantastic news! We’re thrilled to hear that your client benefited from our practices. Thank you so much for sharing and integrating them into your work. Your support means a lot to us-truly appreciate it! 🧡
It started with sciatica and I was doing the stretches you were should avoid, I did them with all my heart and the numbness on my feet got worse and I also developed severe pirisiformis syndrome, heaviness, pins and needles and shocking sensation down my legs from my thighs. It has been so frustrating, after a year, I repeated the MRI and it showed lumbar stenosis which was not there before. I’ve been going from one PT to another. I’m a little bit relieved now with my last PT but she still prescribed one or two of the ones you said we should avoid😢. Thank you so much. I wished I had come across your videos earlier than now. I believe all hopes are not lost
Hi doctor. Everything you are saying is soooo helpful. I had my 2 first test injections, I am not doing my 3er round because is not helping. The first test injection helped me but the second one caused me worse pain than ever. Now I listened 3 videos of yours and I did the exercises..definitely helped me a lot! You really know what you doing and explaining in details why and what we need to do! THANK YOU SO MUCH! I was viciously attacked by my ex fiancé and he caused me 7 bulging discs, my left hip moved with the assaulted 3 inches up (besides he caused me other damages). I have been in so much pain, affecting my life in so many ways. I used to be super active and now I cannot do pretty much anything. I will keep doing the exercises you showing. The last time I went to a chiropractor (he hurted me so much that I was in bed for a week) then I went to physical therapy and they were pushing me on doing exercises that I could feel my nerve was pinching and I was crying, they didn’t care and tried to make me do it, I ended up walking away from the place. Again thank you! Where is your office?
Thank you so much for so wonderfully teaching us how to heal lumbar stenosis . This is the best PT ever . Your instructions are so comprehensive and extensive . Is there a test to test muscle strength ? Thank you again
Hi Bunna, Thank you for the kind words! They mean a lot to us.🧡 Dr. David doesn't have any resources for a muscle strength test but we will forward your comment to him so that he can consider it for future content. We do have a lumbar spinal stenosis playlist you might helpful: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress.🙌 Please take care!
I can't thank you enough for this 🙏 after months of doing the wrong exercises as you pointed out, I'm feeling better after a few days with your advice ❤
Very good videos. I'd like to have had this kind of advices some years ago, when I didn't know I was developing Spinal Stenosis. Thank you so much for doing this, very useful!
Thank you for this informative video. It has a helped me understand the reasons why certain exercises (which I have been doing) aggravate lumbar stenosis. If I lived near you I would be your client.
Over the last 17 years with spinal stenosis I have seen so many physios. Your video confirmed what I have always suspected, which is most physio’s do not understand spinal stenosis. One physio even told me it was not possible that a flexed posture relieved my leg pain! I am now ready to give up on the conservative approach and have surgery.
Thank you for a through guide to all ways of both aspects.I am grateful for all your videos that are well explained. I am glad I seen this resource to have more hope to progress in my challenges in getting stronger.
Just like so many comments above I too have been to PT and been given the wrong information . I will be doing the things you have described. Thank you for your common sense explanations.
You Dr. David are a God sent. I am hopeful that my pain will be healed by paying attention to which exercises to do and the ones to be skipped. Thank you so much. Much lovevand Blessings.
Your very good. Glad i found you. Having hard time walking and standing . Numbness burning etc. I walk without a cane and am thin....I've neen walking like you showed for a few days and holding in lower ABS really helps me stand up straighter and walk better. Your video on Grabing the floor with your toes as you take steps so very helpful on better balance. Thank you very much.. Ive had a few falls this past year and now i walk bent over and so much harder to walk. So im hoping this will help .Diagnosed with moderate stenosis 15 years ago from MRI. .plus bulging disc and pinched nerve. Ive had to many falls since then. And since Ian hurricane having to evacuate my home i over did packing to much. I had taken a hard fall over tire stopper at grocery store parking lot some months before Hurricane then a few more falls .Found out ear was completely plugged with wax . Dr removed.it..I read to much wax can throw off balance. Thank you again for stenosis videos.
I've been fighting spinal stenosis for 3 years now. I have been to three physical therapy places that worsened my problem. I only found one that helped but I moved across the country. I also had spinal injections but they raised my heart rate to over a hundred for 24 hours. When I first had the problem I could hardly walk. Going up or down stairs was very difficult. I found some help online but there's as much bad information as there is good. It's hard to separate the wheat from the chaff. Swimming helped in the early stages. I was just doing a warm up 5x100 IM 5x50 free and a cool down. 6 months ago I tried swimming again. Breast stroke seems to hurt my inside of my thighs. So I just did freestyle with no flip turns. After 2 weeks it seemed like it was hurting more than it was helping. Riding bicycle seems good but I may not be helping my problem as I am in a position that shortens my psoas. Walking 2 miles or less seems okay as long as I keep my lower abs tight and my pelvic tilt. I was doing bird dog exercises successfully but they were a hybrid angry cat / bird dog. I also sometimes do a angry cat /donkey kick that helps strengthen my glute maximus. I will look forward to anymore videos that you post. Thank you.
I was in alot of pain at night with my hips and legs. I started doing backwards walking (10 minutes) everyday on a soft dirt track at the middle school by my house. It strengthens ligaments and little muscles that you normally cannot get a good blood flow to and helps stabilize you. Within three days my hip and leg pain was gone. I have been doing it for year now and my the pain is still gone. There is a physical therapist on YT that discusses it called The Knees To Toe Guy.
Hi Wendy! 👋 We are thrilled that these exercises have been able to help you find some relief! 🙌 Thank you for your kind words! In case you are interested we have created a playlist with more information and exercises on Lumbar Spinal Stenosis! You can check it out here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We wish you the best on your recovery journey! Please take care! 🧡
I had a spinal fusion not quite two years ago and now found out the disc above my fusion has severe stenosis and I may need another surgery. I was/am desperate to avoid this if I can. Yesterday I was looking for anything to help me and came across this. I did the routine in the morning and then played golf. I did the pelvic tilt all day. I woke up this morning without pain in my lower back which is typical after I play. Did my exercises again this morning. I still have some running going down my leg but the sciatica I was experiencing is gone today. I should mention I had a steroid injection last week which I’m hoping will help. I didn’t feel it was working but I know I have to give it more time. But this helped me. The moves I shouldn’t do I was doing! Couldn’t believe it!!! I’m grateful and hopeful for this video and will check in after I’m doing it for a while.
You are my favorite new person! THANKS SO MUCH FOR THIS! I am starting to lose hope with my lumbar stenosis. I'm in pain all the time I'm standing up and it's getting really awful, tbh. I'm on the verge of depression at this point. But watching this and trying the abdominals push for 30 minutes, juat that allowed me to walk for 5 whole minutes without pain.... That's AMAZING. So THANKS SO MUCH!
Great video! I have been experimenting with many different physical therapy exercises, even gone to physical therapists. All of them simply handed me a sheet of drawings with many of the exercises you say to avoid! Through trial and error I have discovered some of the ones you recommend here and have been doing them on my own and have started finding relief over the last year. I threw those cookie cutter pictures of inappropriate exercises and can now add your other exercises here in this video! Thanks for confirming I have been on the right track by going against the cookie cutter exercises most PTs prescribe.
Stumbled on your website while searching for lumbar spinal stenosis exercises. Am glad I did and this is now my go to site for LSS relief. The pelvic tilt once mastered, is a winner and the foundation for all exercises. Thanks a million. You are the best.
Hey Nelly! Stenosis is not irreversible! It takes working on the right exercises! Here is a great playlist we have on lumbar spinal stenosis help! “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
Hi Peter, Thank you so much for the kind words and blessings! 🌟We are so sorry to see that you've been suffering from lumbar spinal stenosis issues. We hope that these techniques help bring you some relief. Just in case you're interested, we have a lumbar spinal stenosis help playlist you might find helpful. You can access it here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We hope you found this information helpful. 🙏 We'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy Many thanks for your reply and well wishes! I will look into the info you shared and get back to you if I have any questions. Blessings, P
Very many thanks for this amazing and very informative video! My husband has it and has so very much pain. I'm going to let him watch this video and dearly hope he receives the good feelings as in your comments. Many grateful appreciations. 😊
I wish I lived near El Paso! You have taught me more than both doctors and the physical therapist they sent me to. Thank you for all your time and expert information! I am doing your 28-day back program and adding some of your hip exercises to it, since I have hip arthritis also. It is really helping. ❤
Hey Deborah, that is great! We are so happy that we have been able to help you! Thank you so much for the update and for letting us know that it is working!
Physical therapists here have hurt me. Is there anything to do for low back damage from anesthesia? I had a chiro say no exercise but walk and swimming.
Thank you sooo much, this video vibrate in my brain, spine and right leg. I anderstand now when my body tried to tell to my brain "Hey, stop with cobra , superman , pigeon pose and many yoga exercices to strecht the hips .Merci beaucoup🙏👍
Thank you so much. I haven't been diagnosed, but I have all of the symptoms and have really suffered over the last year. These exercises are really helping and I am beginning to have some hope. I just want to be able to walk for a block which is my goal. I have had urinary incontinence since this started, but since I am 80 years old I figure some of that may just be old age. Thanks for the help in understanding this problem and with help in at least stopping it from getting worse.
Well done you. I've just started and hope my life is going to change...I'm 83 and already am urine incontinent...goes with the territory. Good luck for future....
Thank you so much. Some of these exercises were given to me by PTs and they have not done any good. Your explanations, etc. have been eye opening and very helpful.
Is gentle/chair yoga a good exercise if you have lumbar spinal stenosis? I have been doing your 5 exercises and walking the way you showed in another video. It has made a huge difference - thank you!
These exercises are really helpful. Thank you! I am curious what your thoughts are regarding correlation between women who have had C-sections and spinal stenosis (or any low back issues)?
I have been doing the 5 exercises for spinal stenosis consistently for 8 weeks. It has greatly helped me. One concern I have is that when doing the exercises my hip flexors tighten. I have tried mentally to relax the hip flexors but they engage as soon as the glutes & low abdominals fire. I believe this causes pain & tightness in the hip flexor at other times in the day. Any tips or suggestions? Thank you for all the clear, concise information.
Thank you so much for sharing these great exercises. I have been doing them but the wrong way. Now, I can correct them. I am so grateful to you for all these.
I had the surgery in 2003. It was a terrible experience. My incision opened up and I had a hole in my back for months and it just had to heal on its own. The pelvic tilts are the best - I started getting numbness down my left leg now 20 years later. I will do everything I can to stay away from major interventions.
Thank you once again. Your exercises helped my knees a great deal. Now it is lumbar stenosis. You explain everything step by step and you are so committed. Thanks I trust you completely.
Thank you so much. I had noticed that tilting my pelvis relieved pain and pressure. I have been trying to excercise to lose weight and had been trying to dance and was twisting at the waist hoping to slim it down and boy did I regret that so thank you for educating me on what not to do as well😊
Hi Littlepaw, you are so welcome! We are sorry to hear that you're dealing with lumbar spinal stenosis issues! We know how frustrating it can be and we are so happy to hear that you've been able to find this information helpful. Just in case you're interested, we have a lumbar spinal stenosis playlist. You can access it here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress.🙌 Please take care!
This was very helpful and motivating. I have been doing the tilt for years now and staving off the dreaded day of surgery. A Alas, at 65, I may need it, but at least I have a head start on fitness.
Thanks again and again, I have been doing the wrong stretches and it was only irritating the nerve, I am trying yours and making progress, you are God sent
I'm in the process of diagnosis with my chiropractor and another clinician who offers ozone treatment in the UK. Your video(s) have been very informative and I love the subtle and highly effective exercises you give. Thank you !
I’m so glad to have found you! I have been to many PTs and it never works! Then they want to send me to aqua therapy. It doesn’t help if it’s only once a week and you can’t do it at home. Your exercises hit right on the places I’ve had all my pain. Spondylolisthisis grade 4 surgery survivor. 😊🎉
Is light marching in place for 5 - 10 minutes OK? I teach a geriatric gentle aerobics class once a week and gentle yoga 3 times a week. Everyone is 60 -75 years . This is my livelihood.I feel good and happy afterwords.Iwas a dancer all my life and then when 60 yrs. found out I had rheumatoid arthritis and spinal stenosis and had to get hip replacements.The THR is successful and I kept the spinal stenosis at bay until now 15 years years later. I have tingling on the side of my calves and lower back pain.Seeing acupuncturist, chiropractor and PT. and Kaiser doctors. I began your 5 exercises yesterday.I have adjusted yoGa to fit your program but the light marching I cannot avoid -- it gets us smiling and moving to the music. It is very very light
Greetings from Germany. So excuse if my english is not the best. I got Sp.St. with foot drop in spring '22 and an back bone operation im autumn. In spring '23 I have been 5 weeks in rehabilitation center environment. But still have problems with standing or walk stable or without pain. Couldn't stand a long time. Couldn't walk long distances. Every time I need pauses or lay down for a while. But after your video, now I know, what is wrong. I am sure it is about many PTs they showed me exercises that I better don't have to do.
Hi Kathy, you're welcome! Thank you so much for the kind words. We appreciate you! We have a lumbar spinal stenosis playlist you might find helpful. You can check it out here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress.🙌 Please take care!
Thanks, you are absolutely great. My DPT did not help that much. He tried to strengthen my hips and balance first, but my stenosis pain was still there.thanks for your advice. Doing much better.
Oh, so true . . . the bird dog hurt me tremendously, but the PT said it was important to eventually do them. Also exercises given to me were back-bend-type to exercises. I had Pain throughout the whole day and felt bad after the 1st day. Horrible. I just quit Physical Therapy this week, per my Neurology doctor's definite permission. I decided to do gentle exercises on my own. I have LUMBAR spinal stenosis, SPONDYLOLYSTHESIS, SCIATICA, OSTEOPOROSIS/SPINE, ETC. (I think that Synthroid med contributed to these problems).
I'm happy I found you!! I tell people who think they know it all that I can't do those exercises that you said I shouldn't do, and they get mad at me. I've had lumbar spinal stenosis the last 8 years and did PT and they had me do those exercises and I got worse. I know my abs are weak and I need to strengthen them badly. But a question, can I swim with S.S.?? I miss the pool. I've been told no, but water exercises I miss.
Hi Jeri, We are excited to hear you found us too! We understand how frustrating it can be with all the information that is out there. It can be overwhelming and oftentimes contradictory. One thing to consider is that at El Paso Manual Physical Therapy we specialize in helping people avoid unnecessary injections & surgery while traditional physical therapy tends to focus on healing post-surgery. Because of this, the information we provide will be different from traditional physical therapy advice. Also, everyone's body composition is different so what works for one person may not work for another. What's important is finding options that work for you as you know your body better than anyone. To find a solution you may need to try different techniques and exercises that you find beneficial. The gentle, fluid movements of swimming can improve flexibility, mobility, and overall strength. It's important to start slowly and gradually increase intensity as tolerated. The primary focus needs to be on your abdominals We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
I have bad scoliosis,spinal stenosis and tore a meniscus and the muscles down my front lower leg are very sore. The physical therapists do so much harm as they are like puppets following exercises without thinking. Omg been to 2 different therapists….l am much better following this man. Life changing, both spine and knee surgeons wanted to operate. NO WAYS. THANKS FOR YOUR VIDEOS, would love you as my physical therapist.
Hey there, so sorry to hear you were having so much trouble getting good care for your scoliosis, stenosis and meniscus :( We are so glad that we were able to help you though and would love to hear updates in the future!
@@epmanualphysicaltherapy I’m only doing your exercises now. The physical therapists can’t seem to isolate the 3 different areas for safe exercises. They give me exercises that set off pain in the other areas. In the states it’s all so compartimentalsed instead of looking at the whole body and how it interacts with the different parts. Ohhhh my gosh….stupid or what. Given upon them. So doing your exercises with one or two other phys therapists cutting out the exercises that affect the different areas of my condition. Thank goodness ihave common sense so lacking here in the USA. They’re like puppets.
@@epmanualphysicaltherapy I’m only doing your exercises now. The physical therapists can’t seem to isolate the 3 different areas for safe exercises. They give me exercises that set off pain in the other areas. In the states it’s all so compartementalised instead of looking at the whole body and how it interacts with the different parts. Ohhhh my gosh….stupid or what. Given up on them. I feel safer doing online….I trust my body more than the therapists. Every time I come home from a session, I’m in agony. So doing your exercises with one or two other phys therapists here on YT for different areas, cutting out the exercises that affect the different areas of my condition. Thank goodness ihave common sense so lacking here in the USA. They’re like puppets.
Hello, I am glad I came across your videos, I have saved a lot for future reference, especially the ones on the knees and the spinal stenosis. I unfortunately am experiencing both problem areas, have been to PT for the knees (arthritic & weighted bone n bone), having my 3rd round of cortisone shots and considering the Hylagen gel injections. What are your opinions on the shots besides that they are masking the root of the problem? Are they harmful in the long run? Since I have both issues, which exercises are beneficial for both and which to avoid b/c of one or the other? I heard you say walking is bad for the knees….so, I am thinking hiking would be bad, and running or playing Pickleball would also not be very good. What sports and activities can I do? I have made my list of exercises to strengthen the core and glutes. Sometimes when my knees don’t ache so much, my high hamstrings and/or glutes ache SO much that it is painful just to sit. I have high hopes that your exercises will help! Thank you!!
Hey Edna, sorry to hear about your knee and back problems :-( We really hope you can get better really fast! Some shots are directly harmful in the shorter term like after the 3rd cortisone injection, you can start to have connective tissue breakdown. We don't know much about long term effects of hyaline gel injections yet, but if you're not working on fixing muscle imbalances and only getting injections of some sort, then the muscle imbalance can grow worse over time. This can worsen your knees and back :-( Exercises we recommend on this channel are generally safe and even helpful for surrounding body parts. So the knee exercises often help the back and the back exercises often help the knees. Walking can be good if you're using your glutes well during walking. But walking could be bad for you if you're not using your glutes and more so using your quads or hamstrings. Hiking, running and pickleball would be more aggressive than walking so it would be more aggravating to your body if you're not using your muscles well. You've got to address the muscle imbalance so that you can get back into sports safely. It sounds like you're working your glutes very well! Be careful to pace yourself and not over-do it. Best of luck to you Edna!!!
Thank you, awesome video! I too ,thought, all your exercises not to do were good. Glad I stumbled on to your videos! I see you have other videos for all sorts of issues. Wondered if you have any exercises for rotator cuff tears?
I’ve been seeing a chiro for my low back pain. And the. I started getting neck and shoulder pain. He said maybe I slept wrong way. I had him prescribed me mri for both lumbar and cervical. Cervical I have moderate stenosis on all except for c1 as well as herniated disc and spondylosis. Lumbar I have c3-c5 herniated, stenosis and arthritis. He recommended more sessions plus dx900 which are all out of pocket. I found you and I’m glad I did. I am a an ultra runner who runs road and trails. I also do yoga and strength training which now I realize that I shouldn’t be doing some of the exercises.. I will remember to do the core and glute hold everyday . But what about my neck and shoulder how do I fix it? Can I still lift and run ? I have a 100k race this month. Also my neck pain is everyday now
Thanks talking about stenosis e cercises. I have been going for therapy for 4 weeks now and I think they are having me do the wrong exercises. I had to go before the insurance will allow me to get an MRI. THEY DONT EVEN KNOW WHAT IS WRONG IN my back/spine.thank you I'm going to do something different.
Hey Big Cheese, Thank you so much for your feedback. Your kind words mean a lot us. 🙌In case you are interested we do have additional information and exercises you can view in a playlist we have compiled for Lumbar Spinal Stenosis. You can check it out here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys We'd love to hear how you are doing as you progress.🙌 Please take care!
It turns out that virtually the exercises my PT has had me doing have been hurting me more than helping me. I’m 3 weeks in to doing these recommended exercises and things are feeling much better. I know that jogging is a workout to avoid. But I’ve set a modest goal of one day in the future being able to do a one day a week regular run.
So happy to meet you.. and your recommended exercise regemine, Doc! My wife has been getting me to join her for yoga, but it doesn't concentrate enough on low back pain, the way you do. (by the way, it's called cat-cow... or cow-cat, depending on whether you do the arched back or the sagging belly first. Also, Yoga has an exercise sort of like your knees-to-chest, called "happy baby". I'm only 1/3 through your video and already feeling like I have a "new lease on life"; can't wait to get into the full routine on a multi-times per day basis. Thanks again, so much, buddy!
Hi Marooska, We are so sorry to hear that you are struggling with lumbar spinal stenosis. It can be quite challenging to deal with and we hope you feel some relief soon. We completely understand why you would want to avoid surgery and injections and we agree with you. If at all possible it is best to try to avoid but we do understand in some cases it may be necessary. It is very positive that. you can do all these exercises which tells us that it may be possible to avoid it. We have a lumbar spinal stenosis playlist you might find helpful. You can access it here: “Lumbar Spinal Stenosis Help” ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Y We'd love to hear how you are doing as you progress.🙌 Please take care!
My physical therapist needs to hear this …ihave scoliosis and lumbar stenosis ….they get so confused with right exercises. I just follow you and ignore the ones you say no to. Can u do scoliosis videos on lower back scoliosis please .
Thank you for making these videos. A minor comment about the pelvic tilt: I can see you perform this exercise only once--the first time you do so on the massage table. Thereafter, your hands are at your sides blocking the view, or you place your hand underneath your back, which makes it impossible to see the position you want us to place our bodies in.
I have complete ACL tear and 12 weeks of therapy trying to strengthen my quads and glutes. Iwas doing the lying down with 2 lb weights on ankles and the standing kick backward. Now my back -stenosis is killing me. He wanted me to do weighted squats as well and that is out of question.
@@epmanualphysicaltherapy Thank you for the kind response. I have severe stenosis and you are changing my quality of life, one video at a time. I am going to get the 28 day program now. So grateful for you Dr. David.
After visiting an orthopedic surgeon because of my intense sciatica pain,(I am a 73 year old female) I had and x-ray and an MRI and was diagnosed with spinal stenosis. The doctor told me the only way to fix my problem was to have surgery. I was in intense pain and agreed. But when I realized it meant spinal fusion, I backed out of the surgery. I am so glad I found you on RUclips! I rode a stationery bike while I watched your videos. After doing the suggested exercises, strengthening glutes and lower abs, I no longer have any pain. I tell everyone that, before they decide on surgery, to check out your videos to see if they can solve their own health problems with the proper exercise. Thank you so much for all the valuable information.
You are very welcome Lynn! We are so sorry to hear that you had a difficult time at the beginning, but we are so happy to hear that we were able to help get you pain-free! We really appreciate you sharing your story for others to read! Keep us updated on how you are doing!
After watching hundreds of videos on stenosis in ten months no body provides the information you provided salute to your knowledge and this should be used for patients who suffered from stenosis including me thanks
You're welcome Raman!!! We're happy to help!
Very instructive. I will try these. I usually find walking with 2 sticks most helpful for balance
Strengthens my arms too. Any tips on this?
All this while been doing all the wrong exercises you mentioned , thank yo so much im switching to the right one , hope to see the improvement soon
@spiwemwanza8406 Me too. Been doing some wrong ones therapists say plus wrong way too. I've been doing right ones for few days now and already feel better.
Worse one was laying face forward on floor and raising up with arms and bending back backwards. So bad for spinal stenosis. I suffered for that one!😮
I have a strained back and was doing all the wrong stretch exercises that you mentioned. So I tried your first excercise of pushing my spine into the floor and felt some relief after the first time. Continued doing exercise 1 for 2 more days, and wow, my back is about 95% normal. Day 3 started with exercise 2. That is where I am now. Thank you so much. I am 75, in good shape, and want to stay in shape. The back strain was keeping me sitting down too long.
Hey Robert! It is our pleasure to be able to help out.🙌 Thank you so much for sharing your experience with using our techniques! We are thrilled that you tried them and that you saw results on your first try.🎉 We are so sorry to see that you have been dealing with a back strain. It's a nagging pain that keeps us from doing our regular daily activities. In case you are interested we do have additional information and exercises in a playlist we have compiled for lumbar spinal stenosis. You can check it out here:
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We wish you continued success in your recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!🌟
😊glute exercises
David you are the only person who with the exercises I've been doing that you showed us tonight was to tighten AB's and glutes l What A pile of common sense you have given me. I've been doing the exercises without tightenjng those two areas up and had very slow progress. Watching you tonight was a god send. It now feels as if the relief is finally happening. You are the ONLY physio who has taught that as a first. You are so thorough and a born caring teacher.... Thank you for stressing the AB's and glutes tightened up must always be the basis before the exercises. Grateful hugely !!! Bless you ❤
Hi Johnanddellie!
Thank you so much for your awesome message! 🧡 We’re incredibly grateful to have you as part of our community and for your belief in our methodologies. 🎉🙏It’s amazing to hear that focusing on tightening your abs and glutes has made such a difference for you. Dr. David’s approach really is rooted in common sense, and we’re excited that it’s helping you find relief. Your kind words mean the world, and we’re so glad you found the missing piece to your progress.
Bless you, as well, and thank you for your support! 🙌
Wow, the pelvis tilt helped me immediately! No pain turning over in bed! Best part no pain the next day riding my bike.
God Bless You
Doctor Dave makes the most sense out of anyone I have seen on the internet.
Thank you! 😁
This is the best PT for lumbar spinal stenosis on RUclips. Teacher is very clear and knowledgeable . Thank you so much!!!!❤
I’m so glad I found you! I’ve been suffering from major lumbar stenosis for years. I can’t stand for any length of time and can only walk a block. I’m 74 and can’t find a mattress to sleep on that doesn’t hurt my back. For some reason I can sleep on my couch..for the past 10 years. My couch is worn down in the middle. I will have to get down on the floor to do these exercises. Say a prayer I can get up!!! Thank you so much for your advice. God bless you! ❤
Hey, great information, and so well presented! I really appreciate the explanations, the stretches and exercises. I am definitely going to share this, what you are saying makes so much sense! This is very empowering for anyone suffering lumbar spinal stenosis. Thank you!
You're welcome Linda! Thanks for the kind words! We love being able to help people here on RUclips :-)
@@epmanualphysicaltherapy : come on holiday to Jembrana Regency and Negara City, West Bali and enjoy to explore anything there👍 🙏😇👍👍
I am going to stick with these exercises and guidelines. There are so many opinions out there but this is so well explained and basic and helpful, as well as what exercises to avoid. I will continue to review your videos!
What exercises should I avoid.
Wow. My back is a mess and all other exercises hurt! These are all great: they don't hurt and they make me feel better! Great explanations, too. Thank you!
My son has suffered from lumbar spinal stenosis since 2006 after he stopped playing sports, has multiple MRI, x rays, bone scans, b12 infections in spinal, no proper diagnosis until today, visited PT n chiro, now pain travels to his both limbs, numbness. Visited 3 spinal specialities, and they are clueless.This video is so informative and well explained with demonstrations for patients to follow
I want to thank you from the bottom of my heart for these wonderfully effective exercises! My stenosis was so debilitating I was in a wheelchair & the pain reduced me to uncontrollable sobbing at times! Thanks to your exercises I am now walking without pain!!! I would just like to know why these exercises have never been offered to me by any "live" therapist that I've seen! Thank you, thank you, thank you!!! May you be ever blest for your wonderful work!!
🌹🍀🌹
Hi, great to hear that your are better, did you do the exercises in this video only or any others? Thank you
@@carlosivansanchez42 Just did the exercises in this video. They certainly must be effective because my MRI two weeks ago showed that my nerves had "plenty of room", as the neurosurgeon put it. He said I didn't even need an injection! I'm almost 70 years old & will be eternally grateful if your wonderful exercises just get me through the rest of my life! As I mentioned, it's been a worry that not one physical therapist I've seen has ever talked about decompression or offered these exercises. Thank you again for making an amazing change to my daily life! 🌻
I also have to use a wheelchair. Very depressed. PT also gave me many of those wrong exercises. So happy I found this information. Any suggestions?
What a difference your exercises have done for me. You are so good at teaching and explaining and show real care. I love your 5 exercises you have demonstrated and found them easy to follow and build up the stamina needed. Blessings to you Sir.
Elle Lawrence
Australia
Hi Elle,
I’m in NSW…💙🇦🇺
Every single exercise you said not to do is what Physical Therapy told me to do! No wonder I’m still in pain! Thank you so much for explaining everything! ❤
Wow!!! Thank You
Wish you practiced in my state
You are fabulous 😜👍💕
Hi Debbie, Thank you so much for the kind words! We appreciate you watching. We are sorry to see that you may be dealing with lumbar spinal stenosis. We know how challenging it can be to deal with and hope you feel some relief soon.
Just in case you're interested, we have a lumbar stenosis help playlist you might find helpful. You can access it here:
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
Just wondering if any recent research has changed the exercises presented ( since video is 2 years old.) Thanks-you’re awesome!
@@susanmicklesen5182 No even though this is a few years ago it’s the best I have a come across. I love your information. I love the way you present it. I have watched many of your videos and Recommend them now.😜👍
Your the best. Thank you for such great explanations.
Can understand the no no because they made the pain worse.
Your pelvic tilt is the best. ❤
Thank you @catlady3396!!! We're glad you're benefitting from the pelvic tilt!! We hope you get to feeling normal as fast as possible!!!
Thank you! I am learning so much from you and hoping to find relief after 1+ years of extreme pain, limiting sitting for work, to watch TV, eat a meal, or be in the car. I also signed up for your 28 day program and am on day 3 today!
That is great news Suzanne!!!! We are so excited to welcome you to the family. We know that you will the program and you will do great!!!!!
Absolutely the best exercises I really do recommend this guy he’s on the nail on which to do and the ones not to do. I thank you young man made life easier ♥️
Oh my gosh, a couple of those exercises that you are not supposed to do another physical therapist on RUclips said to do -the leg crossover and even the nurse that came to my house told me about the lifting both the legs at the hip one. I’m so grateful I found you.
This video gave my client IMMEDIATE RELIEF. As a massage therapist, I frequently teach excercises to my clients for their post-care. This video is consise and offers great explanations throughout. If you watch one video for your back, this should be it!❤
Hey Kimberly! That’s fantastic news! We’re thrilled to hear that your client benefited from our practices. Thank you so much for sharing and integrating them into your work. Your support means a lot to us-truly appreciate it! 🧡
It started with sciatica and I was doing the stretches you were should avoid, I did them with all my heart and the numbness on my feet got worse and I also developed severe pirisiformis syndrome, heaviness, pins and needles and shocking sensation down my legs from my thighs. It has been so frustrating, after a year, I repeated the MRI and it showed lumbar stenosis which was not there before. I’ve been going from one PT to another. I’m a little bit relieved now with my last PT but she still prescribed one or two of the ones you said we should avoid😢. Thank you so much. I wished I had come across your videos earlier than now. I believe all hopes are not lost
Hi doctor. Everything you are saying is soooo helpful. I had my 2 first test injections, I am not doing my 3er round because is not helping. The first test injection helped me but the second one caused me worse pain than ever. Now I listened 3 videos of yours and I did the exercises..definitely helped me a lot! You really know what you doing and explaining in details why and what we need to do! THANK YOU SO MUCH!
I was viciously attacked by my ex fiancé and he caused me 7 bulging discs, my left hip moved with the assaulted 3 inches up (besides he caused me other damages). I have been in so much pain, affecting my life in so many ways. I used to be super active and now I cannot do pretty much anything. I will keep doing the exercises you showing.
The last time I went to a chiropractor (he hurted me so much that I was in bed for a week) then I went to physical therapy and they were pushing me on doing exercises that I could feel my nerve was pinching and I was crying, they didn’t care and tried to make me do it, I ended up walking away from the place.
Again thank you! Where is your office?
Thank you so much for so wonderfully teaching us how to heal lumbar stenosis . This is the best PT ever . Your instructions are so comprehensive and extensive . Is there a test to test muscle strength ? Thank you again
Hi Bunna, Thank you for the kind words! They mean a lot to us.🧡 Dr. David doesn't have any resources for a muscle strength test but we will forward your comment to him so that he can consider it for future content.
We do have a lumbar spinal stenosis playlist you might helpful: “Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We'd love to hear how you are doing as you progress.🙌 Please take care!
I can't thank you enough for this 🙏 after months of doing the wrong exercises as you pointed out, I'm feeling better after a few days with your advice ❤
That's wonderful to hear! 🙏
Thank you 👍
Best advise ever. These exercises really help. They really relax the back.
Yay!!!! We're happy to hear these exercises relaxed your back S M!!!
Yay!!!! We're happy to hear these exercises relaxed your back S M!!!
Very good videos. I'd like to have had this kind of advices some years ago, when I didn't know I was developing Spinal Stenosis. Thank you so much for doing this, very useful!
Thank you for this informative video. It has a helped me understand the reasons why certain exercises (which I have been doing) aggravate lumbar stenosis. If I lived near you I would be your client.
Over the last 17 years with spinal stenosis I have seen so many physios. Your video confirmed what I have always suspected, which is most physio’s do not understand spinal stenosis. One physio even told me it was not possible that a flexed posture relieved my leg pain! I am now ready to give up on the conservative approach and have surgery.
Thank you for a through guide to all ways of both aspects.I am grateful for all your videos that are well explained. I am glad I seen this resource to have more hope to progress in my challenges in getting stronger.
Hey Chris, you are so welcome and we appreciate the support and kind words!
Just like so many comments above I too have been to PT and been given the wrong information .
I will be doing the things you have described.
Thank you for your common sense explanations.
I’ve been working on doing this on my walks, thinking it also help to take stress off my arthritic knee. Thanks for sharing 👍❤️😊
You're welcome Carmen!
You Dr. David are a God sent. I am hopeful that my pain will be healed by paying attention to which exercises to do and the ones to be skipped. Thank you so much. Much lovevand Blessings.
Your very good. Glad i found you.
Having hard time walking and standing . Numbness burning etc. I walk without a cane and am thin....I've neen walking like you showed for a few days and holding in lower ABS really helps me stand up straighter and walk better.
Your video on Grabing the floor with your toes as you take steps so very helpful on better balance. Thank you very much..
Ive had a few falls this past year and now i walk bent over and so much harder to walk. So im hoping this will help .Diagnosed with moderate stenosis 15 years ago from MRI. .plus bulging disc and pinched nerve. Ive had to many falls since then. And since Ian hurricane having to evacuate my home i over did packing to much.
I had taken a hard fall over tire stopper at grocery store parking lot some months before Hurricane then a few more falls .Found out ear was completely plugged with wax . Dr removed.it..I read to much wax can throw off balance. Thank you again for stenosis videos.
Incredibly helpful information! Thank you!
I've been fighting spinal stenosis for 3 years now. I have been to three physical therapy places that worsened my problem. I only found one that helped but I moved across the country. I also had spinal injections but they raised my heart rate to over a hundred for 24 hours. When I first had the problem I could hardly walk. Going up or down stairs was very difficult. I found some help online but there's as much bad information as there is good. It's hard to separate the wheat from the chaff. Swimming helped in the early stages. I was just doing a warm up 5x100 IM 5x50 free and a cool down. 6 months ago I tried swimming again. Breast stroke seems to hurt my inside of my thighs. So I just did freestyle with no flip turns. After 2 weeks it seemed like it was hurting more than it was helping. Riding bicycle seems good but I may not be helping my problem as I am in a position that shortens my psoas. Walking 2 miles or less seems okay as long as I keep my lower abs tight and my pelvic tilt. I was doing bird dog exercises successfully but they were a hybrid angry cat / bird dog. I also sometimes do a angry cat /donkey kick that helps strengthen my glute maximus. I will look forward to anymore videos that you post. Thank you.
You are not alone
I have spinal stenosis and walking 2 miles is a fantasy. Getting to the front door is an accomplishment. There must be all ranges.
Sounds identical to my problem areas. Any advice?
I was in alot of pain at night with my hips and legs. I started doing backwards walking (10 minutes) everyday on a soft dirt track at the middle school by my house. It strengthens ligaments and little muscles that you normally cannot get a good blood flow to and helps stabilize you. Within three days my hip and leg pain was gone. I have been doing it for year now and my the pain is still gone. There is a physical therapist on YT that discusses it called The Knees To Toe Guy.
Ll
Tried these out soo good relief , thank you 🙏🌹
Hi Wendy! 👋 We are thrilled that these exercises have been able to help you find some relief! 🙌 Thank you for your kind words! In case you are interested we have created a playlist with more information and exercises on Lumbar Spinal Stenosis! You can check it out here:
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We wish you the best on your recovery journey! Please take care! 🧡
I had a spinal fusion not quite two years ago and now found out the disc above my fusion has severe stenosis and I may need another surgery. I was/am desperate to avoid this if I can. Yesterday I was looking for anything to help me and came across this. I did the routine in the morning and then played golf. I did the pelvic tilt all day. I woke up this morning without pain in my lower back which is typical after I play. Did my exercises again this morning. I still have some running going down my leg but the sciatica I was experiencing is gone today. I should mention I had a steroid injection last week which I’m hoping will help. I didn’t feel it was working but I know I have to give it more time. But this helped me. The moves I shouldn’t do I was doing! Couldn’t believe it!!! I’m grateful and hopeful for this video and will check in after I’m doing it for a while.
You are my favorite new person! THANKS SO MUCH FOR THIS! I am starting to lose hope with my lumbar stenosis. I'm in pain all the time I'm standing up and it's getting really awful, tbh. I'm on the verge of depression at this point. But watching this and trying the abdominals push for 30 minutes, juat that allowed me to walk for 5 whole minutes without pain.... That's AMAZING. So THANKS SO MUCH!
Very beneficial, like that you keep the focus on the nerve irritation aspect.
Great video! I have been experimenting with many different physical therapy exercises, even gone to physical therapists. All of them simply handed me a sheet of drawings with many of the exercises you say to avoid! Through trial and error I have discovered some of the ones you recommend here and have been doing them on my own and have started finding relief over the last year. I threw those cookie cutter pictures of inappropriate exercises and can now add your other exercises here in this video! Thanks for confirming I have been on the right track by going against the cookie cutter exercises most PTs prescribe.
Stumbled on your website while searching for lumbar spinal stenosis exercises. Am glad I did and this is now my go to site for LSS relief. The pelvic tilt once mastered, is a winner and the foundation for all exercises. Thanks a million. You are the best.
Thanks you for your excercises and encouragement. I was told stenosis was irreversible.
Hey Nelly! Stenosis is not irreversible! It takes working on the right exercises! Here is a great playlist we have on lumbar spinal stenosis help!
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
Great advice, thank you so much. I had no idea. Will begin with the pelvic tilts etc tonight before bed. Blessings🙏
Hi Peter, Thank you so much for the kind words and blessings! 🌟We are so sorry to see that you've been suffering from lumbar spinal stenosis issues. We hope that these techniques help bring you some relief. Just in case you're interested, we have a lumbar spinal stenosis help playlist you might find helpful. You can access it here:
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not.
We hope you found this information helpful. 🙏 We'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy Many thanks for your reply and well wishes! I will look into the info you shared and get back to you if I have any questions. Blessings, P
Very many thanks for this amazing and very informative video! My husband has it and has so very much pain. I'm going to let him watch this video and dearly hope he receives the good feelings as in your comments. Many grateful appreciations. 😊
I wish I lived near El Paso! You have taught me more than both doctors and the physical therapist they sent me to. Thank you for all your time and expert information! I am doing your 28-day back program and adding some of your hip exercises to it, since I have hip arthritis also. It is really helping. ❤
Hey Deborah, that is great! We are so happy that we have been able to help you! Thank you so much for the update and for letting us know that it is working!
Physical therapists here have hurt me. Is there anything to do for low back damage from anesthesia? I had a chiro say no exercise but walk and swimming.
Thank you sooo much, this video vibrate in my brain, spine and right leg. I anderstand now when my body tried to tell to my brain "Hey, stop with cobra , superman , pigeon pose and many yoga exercices to strecht the hips .Merci beaucoup🙏👍
Thank you so much. I haven't been diagnosed, but I have all of the symptoms and have really suffered over the last year. These exercises are really helping and I am beginning to have some hope. I just want to be able to walk for a block which is my goal. I have had urinary incontinence since this started, but since I am 80 years old I figure some of that may just be old age. Thanks for the help in understanding this problem and with help in at least stopping it from getting worse.
Well done you. I've just started and hope my life is going to change...I'm 83 and already am urine incontinent...goes with the territory. Good luck for future....
I am 80, do you think you are dismissed as age related, and believe you have more potential than given credit?
Thank you so much. Some of these exercises were given to me by PTs and they have not done any good. Your explanations, etc. have been eye opening and very helpful.
Hey Cheryl! You're very welcome!
Is gentle/chair yoga a good exercise if you have lumbar spinal stenosis? I have been doing your 5 exercises and walking the way you showed in another video. It has made a huge difference - thank you!
These exercises are really helpful. Thank you! I am curious what your thoughts are regarding correlation between women who have had C-sections and spinal stenosis (or any low back issues)?
I have been doing the 5 exercises for spinal stenosis consistently for 8 weeks. It has greatly helped me. One concern I have is that when doing the exercises my hip flexors tighten. I have tried mentally to relax the hip flexors but they engage as soon as the glutes & low abdominals fire. I believe this causes pain & tightness in the hip flexor at other times in the day. Any tips or suggestions?
Thank you for all the clear, concise information.
Same here. Hope to hear his thoughts. Maybe less intensity for us.
Thank you so much for sharing these great exercises. I have been doing them but the wrong way. Now, I can correct them. I am so grateful to you for all these.
Hey Mercedes! You are very welcome! We are so happy that our content is helping you!
So very encouraging for those of use who have lumbar stenosis....thanks so very much! God bless you!
I had the surgery in 2003. It was a terrible experience. My incision opened up and I had a hole in my back for months and it just had to heal on its own. The pelvic tilts are the best - I started getting numbness down my left leg now 20 years later. I will do everything I can to stay away from major interventions.
Very informative! Thank you 😊
Hey Felice, you are very welcome! Thank you! 😊🙌🏽🧡
I going to start doing my exercises tonight will let you know
You're a genius thank you
Hey Brittany, It is our pleasure! Your kind words mean a lot to us.🧡
Thank you once again. Your exercises helped my knees a great deal. Now it is lumbar stenosis. You explain everything step by step and you are so committed. Thanks I trust you completely.
Thank you so much for sharing this information 🙏🏽🙏🏽
Thank you so much. I had noticed that tilting my pelvis relieved pain and pressure. I have been trying to excercise to lose weight and had been trying to dance and was twisting at the waist hoping to slim it down and boy did I regret that so thank you for educating me on what not to do as well😊
Hi Littlepaw, you are so welcome! We are sorry to hear that you're dealing with lumbar spinal stenosis issues! We know how frustrating it can be and we are so happy to hear that you've been able to find this information helpful. Just in case you're interested, we have a lumbar spinal stenosis playlist. You can access it here: “Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We'd love to hear how you are doing as you progress.🙌 Please take care!
I am sending you so much LOVE, and APPRECIATION for your guidance and truth!!!!
Thank you so much!!! My back feels sooo good it is encouraging me to continue!!!
This was very helpful and motivating. I have been doing the tilt for years now and staving off the dreaded day of surgery. A
Alas, at 65, I may need it, but at least I have a head start on fitness.
Thanks again and again, I have been doing the wrong stretches and it was only irritating the nerve, I am trying yours and making progress, you are God sent
I'm in the process of diagnosis with my chiropractor and another clinician who offers ozone treatment in the UK. Your video(s) have been very informative and I love the subtle and highly effective exercises you give. Thank you !
Thanks!
You’re welcome Leonard!!!
I’m so glad to have found you! I have been to many PTs and it never works! Then they want to send me to aqua therapy. It doesn’t help if it’s only once a week and you can’t do it at home. Your exercises hit right on the places I’ve had all my pain. Spondylolisthisis grade 4 surgery survivor. 😊🎉
Thank you so much I started the exercise and I feeling positive results God bless you a million Dr
Is light marching in place for 5 - 10 minutes OK? I teach a geriatric gentle aerobics class once a week and gentle yoga 3 times a week. Everyone is 60 -75 years . This is my livelihood.I feel good and happy afterwords.Iwas a dancer all my life and then when 60 yrs. found out I had rheumatoid arthritis and spinal stenosis and had to get hip replacements.The THR is successful and I kept the spinal stenosis at bay until now 15 years years later. I have tingling on the side of my calves and lower back pain.Seeing acupuncturist, chiropractor and PT. and Kaiser doctors. I began your 5 exercises yesterday.I have adjusted yoGa to fit your program but the light marching I cannot avoid -- it gets us smiling and moving to the music. It is very very light
Greetings from Germany.
So excuse if my english is not the best.
I got Sp.St. with foot drop in spring '22 and an back bone operation im autumn.
In spring '23 I have been 5 weeks in rehabilitation center environment. But still have problems with standing or walk stable or without pain. Couldn't stand a long time. Couldn't walk long distances. Every time I need pauses or lay down for a while.
But after your video, now I know, what is wrong.
I am sure it is about many PTs they showed me exercises that I better don't have to do.
Lots of wonderful (and corrective) info. Thank you again, Dr. David!
Hi Kathy, you're welcome! Thank you so much for the kind words. We appreciate you! We have a lumbar spinal stenosis playlist you might find helpful. You can check it out here:
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We'd love to hear how you are doing as you progress.🙌 Please take care!
You are a good teacher. I learned a lot from your video. The information is very helpful. Thank you so much. 👍🙏
Thanks, you are absolutely great. My DPT did not help that much. He tried to strengthen my hips and balance first, but my stenosis pain was still there.thanks for your advice. Doing much better.
Oh, so true . . . the bird dog hurt me tremendously, but the PT said it was important to eventually do them.
Also exercises given to me were back-bend-type to exercises.
I had Pain throughout the whole day and felt bad after the 1st day. Horrible. I just quit Physical Therapy this week, per my Neurology doctor's definite permission. I decided to do gentle exercises on my own. I have LUMBAR spinal stenosis, SPONDYLOLYSTHESIS, SCIATICA, OSTEOPOROSIS/SPINE, ETC. (I think that Synthroid med contributed to these problems).
Impressive and helpful guidance for lower abdomen muscle development - and what to avoid.
Many thanks, great.
I'm happy I found you!! I tell people who think they know it all that I can't do those exercises that you said I shouldn't do, and they get mad at me. I've had lumbar spinal stenosis the last 8 years and did PT and they had me do those exercises and I got worse. I know my abs are weak and I need to strengthen them badly. But a question, can I swim with S.S.?? I miss the pool. I've been told no, but water exercises I miss.
Hi Jeri, We are excited to hear you found us too! We understand how frustrating it can be with all the information that is out there. It can be overwhelming and oftentimes contradictory. One thing to consider is that at El Paso Manual Physical Therapy we specialize in helping people avoid unnecessary injections & surgery while traditional physical therapy tends to focus on healing post-surgery. Because of this, the information we provide will be different from traditional physical therapy advice. Also, everyone's body composition is different so what works for one person may not work for another. What's important is finding options that work for you as you know your body better than anyone. To find a solution you may need to try different techniques and exercises that you find beneficial.
The gentle, fluid movements of swimming can improve flexibility, mobility, and overall strength. It's important to start slowly and gradually increase intensity as tolerated. The primary focus needs to be on your abdominals
We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
I have bad scoliosis,spinal stenosis and tore a meniscus and the muscles down my front lower leg are very sore. The physical therapists do so much harm as they are like puppets following exercises without thinking. Omg been to 2 different therapists….l am much better following this man. Life changing, both spine and knee surgeons wanted to operate. NO WAYS. THANKS FOR YOUR VIDEOS, would love you as my physical therapist.
Hey there, so sorry to hear you were having so much trouble getting good care for your scoliosis, stenosis and meniscus :( We are so glad that we were able to help you though and would love to hear updates in the future!
@@epmanualphysicaltherapy I’m only doing your exercises now. The physical therapists can’t seem to isolate the 3 different areas for safe exercises. They give me exercises that set off pain in the other areas. In the states it’s all so compartimentalsed instead of looking at the whole body and how it interacts with the different parts. Ohhhh my gosh….stupid or what. Given upon them. So doing your exercises with one or two other phys therapists cutting out the exercises that affect the different areas of my condition. Thank goodness ihave common sense so lacking here in the USA. They’re like puppets.
@@epmanualphysicaltherapy I’m only doing your exercises now. The physical therapists can’t seem to isolate the 3 different areas for safe exercises. They give me exercises that set off pain in the other areas. In the states it’s all so compartementalised instead of looking at the whole body and how it interacts with the different parts. Ohhhh my gosh….stupid or what. Given up on them. I feel safer doing online….I trust my body more than the therapists. Every time I come home from a session, I’m in agony. So doing your exercises with one or two other phys therapists here on YT for different areas, cutting out the exercises that affect the different areas of my condition. Thank goodness ihave common sense so lacking here in the USA. They’re like puppets.
You’re such a good teacher 😊
Thanks!!
Hello, I am glad I came across your videos, I have saved a lot for future reference, especially the ones on the knees and the spinal stenosis.
I unfortunately am experiencing both problem areas, have been to PT for the knees (arthritic & weighted bone n bone), having my 3rd round of cortisone shots and considering the Hylagen gel injections.
What are your opinions on the shots besides that they are masking the root of the problem? Are they harmful in the long run?
Since I have both issues, which exercises are beneficial for both and which to avoid b/c of one or the other? I heard you say walking is bad for the knees….so, I am thinking hiking would be bad, and running or playing Pickleball would also not be very good.
What sports and activities can I do?
I have made my list of exercises to strengthen the core and glutes. Sometimes when my knees don’t ache so much, my high hamstrings and/or glutes ache SO much that it is painful just to sit. I have high hopes that your exercises will help!
Thank you!!
Hey Edna, sorry to hear about your knee and back problems :-(
We really hope you can get better really fast!
Some shots are directly harmful in the shorter term like after the 3rd cortisone injection, you can start to have connective tissue breakdown.
We don't know much about long term effects of hyaline gel injections yet, but if you're not working on fixing muscle imbalances and only getting injections of some sort, then the muscle imbalance can grow worse over time. This can worsen your knees and back :-(
Exercises we recommend on this channel are generally safe and even helpful for surrounding body parts. So the knee exercises often help the back and the back exercises often help the knees.
Walking can be good if you're using your glutes well during walking. But walking could be bad for you if you're not using your glutes and more so using your quads or hamstrings. Hiking, running and pickleball would be more aggressive than walking so it would be more aggravating to your body if you're not using your muscles well.
You've got to address the muscle imbalance so that you can get back into sports safely.
It sounds like you're working your glutes very well! Be careful to pace yourself and not over-do it.
Best of luck to you Edna!!!
@@epmanualphysicaltherapy
Thank you for your encouraging advice and continue with your excellent videos.
I appreciate your reply, thank you!
Just FYI, for the knee-chest exercise, it is better to hold behind the knees rather than on top, to prevent pressure on the knees.
Hey, thank you for your input! We are sure that some people would appreciate this modification if it hurts their knees.
Thank you, awesome video! I too ,thought, all your exercises not to do were good. Glad I stumbled on to your videos! I see you have other videos for all sorts of issues. Wondered if you have any exercises for rotator cuff tears?
I’ve been seeing a chiro for my low back pain. And the. I started getting neck and shoulder pain. He said maybe I slept wrong way.
I had him prescribed me mri for both lumbar and cervical. Cervical I have moderate stenosis on all except for c1 as well as herniated disc and spondylosis. Lumbar I have c3-c5 herniated, stenosis and arthritis. He recommended more sessions plus dx900 which are all out of pocket. I found you and I’m glad I did. I am a an ultra runner who runs road and trails. I also do yoga and strength training which now I realize that I shouldn’t be doing some of the exercises.. I will remember to do the core and glute hold everyday . But what about my neck and shoulder how do I fix it? Can I still lift and run ? I have a 100k race this month. Also my neck pain is everyday now
Superb job on explanation of exercises and the reasoning behind the functional approach towards the issue.
Many thanks!
Thanks talking about stenosis e cercises. I have been going for therapy for 4 weeks now and I think they are having me do the wrong exercises. I had to go before the insurance will allow me to get an MRI. THEY DONT EVEN KNOW WHAT IS WRONG IN my back/spine.thank you I'm going to do something different.
Are these ok for osteoporosis patients? Thanks for the info. It really has helped my back pain just after trying these exercises
You have helped me so much to help me get off to a good start. Thank you
Hey Charlie, you are very welcome! We are so glad we were able to help you with this!
You're a genius. Thank you Soooooo much. Excellent 👍👌 Advice 😊
Hey Big Cheese, Thank you so much for your feedback. Your kind words mean a lot us. 🙌In case you are interested we do have additional information and exercises you can view in a playlist we have compiled for Lumbar Spinal Stenosis. You can check it out here: “Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys
We'd love to hear how you are doing as you progress.🙌 Please take care!
It turns out that virtually the exercises my PT has had me doing have been hurting me more than helping me. I’m 3 weeks in to doing these recommended exercises and things are feeling much better. I know that jogging is a workout to avoid. But I’ve set a modest goal of one day in the future being able to do a one day a week regular run.
So happy to meet you.. and your recommended exercise regemine, Doc!
My wife has been getting me to join her for yoga, but it doesn't concentrate enough on low back pain, the way you do. (by the way, it's called cat-cow... or cow-cat, depending on whether you do the arched back or the sagging belly first.
Also, Yoga has an exercise sort of like your knees-to-chest, called "happy baby".
I'm only 1/3 through your video and already feeling like I have a "new lease on life"; can't wait to get into the full routine on a multi-times per day basis.
Thanks again, so much, buddy!
Where can I find the 28 days exercises. I' already motivated to do it. Thank you so much! I am blessed to find your channel.
No drugs, meds, injections? Thank YOU!! 🙏🏻 Let’s treat it holistically. Thank you for sharing. Just recovering from herniated disc. Needed this next!!
You are wonderful, the best advice on RUclips & I’ve watched all of them. Thank you.
Thank you for the kind words Joe, you are very welcome! 😄
Thank you! I can do all these exercises! Trying to avoid shots and/or surgery!
Hi Marooska, We are so sorry to hear that you are struggling with lumbar spinal stenosis. It can be quite challenging to deal with and we hope you feel some relief soon. We completely understand why you would want to avoid surgery and injections and we agree with you. If at all possible it is best to try to avoid but we do understand in some cases it may be necessary. It is very positive that. you can do all these exercises which tells us that it may be possible to avoid it.
We have a lumbar spinal stenosis playlist you might find helpful. You can access it here:
“Lumbar Spinal Stenosis Help”
ruclips.net/p/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Y
We'd love to hear how you are doing as you progress.🙌 Please take care!
My physical therapist needs to hear this …ihave scoliosis and lumbar stenosis ….they get so confused with right exercises. I just follow you and ignore the ones you say no to. Can u do scoliosis videos on lower back scoliosis please .
Very helpful video . Thank you very much. I would like to ask you if swimming it's ok for spinal stenosis.
Thank you for making these videos. A minor comment about the pelvic tilt: I can see you perform this exercise only once--the first time you do so on the massage table. Thereafter, your hands are at your sides blocking the view, or you place your hand underneath your back, which makes it impossible to see the position you want us to place our bodies in.
Oops. As the video continues, there are many opportunities to get a solid view of the pelvic tilt. 😁
I have complete ACL tear and 12 weeks of therapy trying to strengthen my quads and glutes. Iwas doing the lying down with 2 lb weights on ankles and the standing kick backward. Now my back -stenosis is killing me. He wanted me to do weighted squats as well and that is out of question.
Thank you for these. They are working!! I feel better than I have in 3 months. I wish your practice was in Michigan.
Hi Sharon! You are very welcome! We are so glad that you were able to find some relief! Thank you for your support from Michigan! 🙌🏽🧡
@@epmanualphysicaltherapy Thank you for the kind response. I have severe stenosis and you are changing my quality of life, one video at a time. I am going to get the 28 day program now. So grateful for you Dr. David.