Buy a printable worksheet with the Lumbar Spinal Stenosis Exercises & Stretches in this video here: www.askdoctorjo.com/buy-lumbar-spinal-stenosis-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
Thank you for spreading the word :-) The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)
I have Neurofibromatosis , and I have growing tumors that complicate matters in my lumbar spine. The pain is severe. I do need surgery this summer. If I sit or lay down the pain isn't too severe. But when I stand up , the pain is thru the roof .
You have just gotten yourself another subscriber. These are some things that I can do. I have a severe, crushing stenosis, severely degenerated, disc disease, and a curvature of my upper spine. I’m a mess forward, head round, and shoulders raised shoulders. I am going to start off slowly, and try to do some of these because the pain where the stenosis years is excruciating.
So I've been lying around for 12 days in great radiating pain, numbness, fasiculstions in my left leg. My symptoms are consistent with stenosis. My doc is an osteopath, but all he did was give me anti inflammatories and muscle relaxers, which did nothing. This morning i happened across your channel. I felt better almost immediately! I will be doing these for a long time to come im sure. Thanks!
You’re the best! Thanks for sharing your expertise with us. I go to PT regularly and yet I always learn something new and beneficial from your videos. You are very gifted and most of all generous to share your time and knowledge for all to benefit. Thanks again!
Hi Dr Jo! When I went to my doctor yesterday I was telling her about your you tube channel and excercises for spinal stenosis and she wrote down the info and your name so she could tell her other patients that have it about you!! I told her the excercises were great!
I have a lumbar spine herniated disc injury. Doctors say to bend backwards and not forwards... But I find it painful to bend backwards and its a relief to ehen I bend forwards... What should I do, I really need help. Thanks
If it hurts then lie down to them press your chest up if the floor to a comfortable arch mine requires pillows to support me as I couldn't incline by much to start but the pain never subsided it does help elevate and make your path to recovery better if you keep up a program
What you describe are symptoms of spinal stenosis. Its also possible to have both sciatica and spinal stenosis making it very tricky to decide what exercises to do
Oh man! This is amazing! I'm stretching muscles I had no idea I had. I do deadlifts, squat, and bench press work all the time...but I never had the idea of doing the first three exercises. Thanks again!
Doctor Jo thank you so much I followed along with you with this video and I felt instant relief, I have been struggling with this tightening and discomfort for years and have tried different stretches but your expertise and knowledge has given me relief and I thank you endlessly and will continue to incorporate these stretches on a daily basis🙋🏻♀️❣️Thank You‼️
I just would like to say that you are heaven sent. I had a bad physio experience and I’m a nurse with L4-5 lss. This whole routine is so great. The second exercise brought me so much joy and stretch ! I was shown that a different way where it was exhausting (it was all on the back and crossing a leg to the side). I am looking forward to learn more about your channel and support it!❤
Greetings from Ireland, Dr Jo! Thank you so much for your great videos. I love your upbeat disposition, it's a big help too. And I love your dogs and your socks!❤❤
I was getting ready to look for these kinds of exercises for Lombard stenosis I am 65 yrs old and have had this pain since grade school. Anyway, it appeared out of nowhere like it was reading my mind, thanks and God bless?
Thank you for your videos. I’ve been through quite a bit of pt but some of these exercises are new for. I’m 64 and I have degenerative lumbar spinal stenosis with scoliosis in that same lumbar area. I spend a lot on of time sitting down but I do stuff still , like knitting. It gets pretty painful but I’m trying to keep chill about it. I love your sidekick.✨✨✨✨
I am sorry to bother you. I am 30 years old and also have scoliosis in the lumbar area which has caused me degenerative lumbar spinal stenosis. I discover it the other day because I could not stand up and walk for more than 2 minutes. Does it get worse over the years? Do you have any advice? Thanks
I have central stenosis, not foraminal stenosis and I am wondering if these exercises addresses central stenosis. Doing these exercises will certainly not hurt, so I'll give them a try. Thank you for the effort you put into this post, Dr. Jo!
This is great for someone who suffers from chronic pain w/ degenerative disc disease. The pelvic tilt/ab exercises are going to save my lumbar spine. May I ask where you got the awesome purple pillow? That looks amazing for my neck!
Thanks! The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)
Thank you so very much. I finally know what to do to help my stenosis pain as well as a bit of strengthening for my core. I used to be very fit, strong but with stenosis, scoliosis etc it's been difficult to know how to strengthen & not do more harm. Having my pain medication cut in half has left me in great deal of pain so I'm hoping these might help.
@@taguro1006 Hello. No I'm not going to do surgery because I was told from the beginning that there isn't any surgery that would help. Do you have the same spine problems ?
@@karenmessinger9609 yea stenosis, my doc offered me coflex surgery but i think ill get that when i can no longer walk. Lota famous people regret they had surgery. I dont know really i just hope we get rid of this pain someday
@@taguro1006 I'm really sorry. I agree that surgery is last option I'd take. Stenosis is not easy to live with & I have days that my legs hurt so much because of it. Kolodney & prop aren't going to be quick to see that we do get meds back that's for sure.
Thanks for teaching these exercise , I am 37 yrs age and have lumber stenosis and melopathy horrible spasms in that area and this easis pain a little thanks.
Dr Jo I love you!! I’m 40 with a 3 year old daughter and my back has been killing me since I got pregnant. Fast forward to 3 months ago I found out I have spinal stenosis and I now go to chiropractic and acupuncture. I was looking for stretches and I’ve watched a few but yours work the best for me. I also love your pup 😂
Thank you very much for putting these videos out, I got an x-ray that shows I have DDD, and during covid, it is difficult and scary going to the hospital to get some information about this, I am grateful for this guidance for exercises for this particular pain problem...so thank you very much :)
Thanks it is helping me a lot... I was suffering for horrible pain in my back still I have but I doing this from last 3 days and relief is almost more than 60 %. Thanks a lot 😊
Obviously, I'm at this great vid because I have stenosis, I also have a belly which I'd like to reduce (as in see some abs) - so in addition to these exercises, what could I safely and painlessly do to see my abs again? Many thanks !
You have a dog so nice my poor dog is looking at me this morning because she want me to take her for a walk but I’m in so much pain I will try this exercise and see if that gets a relief
swietne cwiczenia , jestem bardzo malo rozciagnieta , w wiekszosci cwiczen mam problemy przez bardzo dlugie nogi , te cwiczenia sa idealne dla mnie , dziekuje , namaste ❤️
I'm 36 I was diagnosed with spinal stenosis. The pain on my right hip is very painful. I don't want to get surgery. I will try this exercise to see if it works.
Wow marami na mn ako natutunan sa pinanood kung video about sciatica. Kasi gusto ko matutunan kung paano mawala ang sakit na katulad ng ganyan .ngayon at alam ko na paano ko gagawin para sa akin at sa lahat na gusto gumaling .thank you
Thank you very much.. It was so helpful. Before watching the video i was not able to move my waist.. But now i can lift anything and now i am dancing🕺👯
Thanks for the printout and the video. Bird dog kicked my butt and I loved it. Always great to discover a new pocket of resistance. I do about 15 different "postures" as we called them in yoga. Today's walk had a much lighter feel after doing the bird dog. I would like to pass on a tip for fellow walkers. One day pain/discomfort was overwhelming. Did I take my Ibuprofen? Yes. Then why. I stopped at a bench and bent at the hips and placed my hands on the top rail of the bench. Then used arm strength to pull torso towards the bench while feet stayed in place. Stretched my spine using a park bench. Went from "I can't go on" to "this is a miracle" in under 3 min. If your walking and it's overwhelming try this.
This really did work for me it lessen the pain in my back before it was not bearable at all it hurts even when i move a little but now i can move without feeling so much pain though the pain is still its much bearable now Thank you so much for this it really helped a lot.
Your channel is simply great Doctor Jo Thank you. Will the McGill's big 3 suitable for spinal stenosis especially after 8weeks of a decompression surgery?Coz its simply great for lumbar stabilization.
Former dancer who used to do this all the time. Since leaving dance. My scoliosis had gotten worse and kw show signs of stenosis (I'm only 28). It has been a nightmare to get to where I am with my doctors as I was given medication for the pain thinking it was neuropathy and now it is neuropathy that has progressed due to medicating the pain and not looking for the reason
Dr Jo, this is brilliant. This is maybe the third or fourth time when I needed PT exercises and yours helped, after the first time there is noticeable improvement. Thank you very much!
@@AskDoctorJo I am doing them nearly every day, the pain is gone and I'm doing it to try to keep the pain in check at this point. Thank you for all that you do, you have been a great help to me!
Dr Jo. Thank for the tips. Some of the excercises are impossible for me because of the pain in my left leg. Knees to chest (left leg) for example. Is that normal?
The first stretch is painful. I had Siatica a few months...I went away,now I have lumbar stenosis. Should I keep doing the first stretch?..It is painful but I think it will help me over time. I was never flexible anyway..I think this is good 👍
I hit my head so hard it somehow got through through my spine and I was literally unable to move my head or my arms for a whole day. This helped a little bit, thank you
Thanks. Yes, I have several realtime videos where I go through the whole routine and you can follow along, but some people like shorter videos, so I have a mix of both. You can find my realtime videos at: ruclips.net/user/askdoctorjo
Thank you for sharing. It's been painful at times, can I do all the exercises on the couch? Here's the test I've done, hope it can be curable, I don't want surgery. Right foraminal L2/3 stenosis secondary to a disc bulge and L3/4 and L4/ central canal stenosis.
Love this video! May I ask what type of pillow your using here? Great for my neck when doing exercises on the floor. I have cervical issues as well. Please let me know.
The one I’m using is called the Womfy, but it’s no longer available. Here is one that looks similar, but I have not tried it: amzn.to/3mVhTSw (affiliate link)
Right before quarantine started I was told I have disc narrowing in L5-S1 and that I needed an MRI. Well, that all got canceled for the forseeable future. So, I did these the first time about 10 minutes ago and I already feel relief. I hope that as I continue this daily (morn and night) that I can have consistent and permanent relief. Maybe I won't need any further treatment, that's what I'm hoping for. I'm 40 next month, and aging and too much weight on my bones and lack of movement I think has been hard on my back. So, here's to change!
Thanks Jo I'm watching your video exercise im doing the same exercise every single day and pain on me legs Saw and low side of my back is been 4 year but im not giving up yet.
The one I’m using is called the Womfy, but it looks like it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
Hi Dr Jo , Thank you for all your video, I’m 73 years old had herniated disk operation last year, finally feeling better after much pt, I always watch your video. My question is , I have stenosis of the spine,arthritis, and my hips are also giving me trouble, should I continue to stretch and exercise even if it’s uncomfortable? Thank you for your response
You're welcome. Unfortunately, I don't know since I can't evaluate you. In general, stretches and exercises might be uncomfortable and cause soreness, but they shouldn't be painful.
Ma'am please kindly read this...I'm 28. I've been diagnosed with spinal stenosis ( l4-1.3 cm). I'd been suffering from severe lower back pain for almost 6 months before MRI. I'm a dancer and if I couldn't dance again then perhaps...Can I dance again? Pls help me...do reply me ma'am... This was written in the report-Early degenerative changes in lumbosacral spine with postero- lateral disc bulge at L4- L5 encroaching on existing left L4 nerve root in the neural foramen without significant secondary central canal stenosis .
@@AskDoctorJo my muscles are weak due to which lumbar spine straightening occurs and it is painful and due to uncomfort I m gaining weight too.. kindly suggest me some poses to improve..I
It really seems as if you have these diagnoses. I say that because this video is so helpful. As a medical professional, it takes one diagnosed with something like this to acquire these education skills.
I’ve been doing the stretches and strengthening exercises for about two weeks. As far as the strengthening ones (bird dog, dead bug, bridge), i’ve been doing two sets about 10 reps each twice a day. On these exercises, what is the ideal number of reps to do to make sure you are not overworking the muscles but at the same time making sure you are getting the full benefit?
Unfortunately it’s different for everyone depending on your severity and how long you’ve had it. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0
Thank you.7 years ago I destroyed my L2 ended up having kyprolasty (i know that can't be how it's spelled.lol) and then 5 years ago I broke my C7 they just put me in the vrace for that one but I think the c7 hurt worse but the L2 hurt longer sorry I'm babbling anyway I tried this video for the first time today and I have to say I already feel some relief and for that I appreciated you I'm going to give it a shot everyday for a while and see how it goes.keep up the kind work..
Hi dr joe. Quick question. What is a good exercise for the lower back.had a big fall when I was younger. My fifth vertebrae on the right side is decayed now. I have a lot of pain. I did try some exercises and I walk an hour most every other day. When I walk I find there is more pain. Does the walking make it worse. Two years ago it locked on me. It was so bad for about a month. I did a lot of exercises then. Can you suggest some exercises I can do please. Thank you in advance susan
Hi Dr Jo. Great video! Core engagement and strengthening has reduced my pain in the past but now getting worse pain more often. Have people followed this exercise group and been successful at delaying the need for surgery to repair stenosis? My spine dr is recommending fusion at S1-L5 and Laminectomy with cage for L4-l2 for my stenosis This seems like a lot of surgery.
hi Dr Jo...a quick question, perhaps you can refer me to another video. I am an extremely active 50+ year old female, newly diagnosied with spinal stenosis. I have my exercises and I am a small scale farmer, gym rat and re-training to run (couch to 5K program) when I am working out, bending, squatting etc I get a lot of pain...what can i do IN THE MOMENT to relieve that pain other than bend forward and sit? I'm not able to take NSAIDs due to a chronic kidney issue...so...right now I just have to stop and rest...which is rather inconvenient in the midst of a run. ;) Thanks for any info.
Sometimes it helps if you try to do a pelvic tilt while you are running, or squeeze your glute muscles which will help put the pelvis in a more neutral position.
Buy a printable worksheet with the Lumbar Spinal Stenosis Exercises & Stretches in this video here: www.askdoctorjo.com/buy-lumbar-spinal-stenosis-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
AskDoctorJo what type of pillow is that? The purple one. Thanks. I’ve recommended your videos to friends and family.
Thank you for spreading the word :-) The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)
AskDoctorJo
Where can I get that pillow?
Please see the above comment.
I have Neurofibromatosis , and I have growing tumors that complicate matters in my lumbar spine. The pain is severe.
I do need surgery this summer. If I sit or lay down the pain isn't too severe. But when I stand up , the pain is thru the roof
.
I've had lumbar stenosis for 20 years. I found instant relief from the glute stretch! Thank you very much!!
You're welcome!
Hi. I have it. I wear a brace everyday. Did you get surgery?
What is the diameter (in mm) do you have
You have just gotten yourself another subscriber. These are some things that I can do. I have a severe, crushing stenosis, severely degenerated, disc disease, and a curvature of my upper spine. I’m a mess forward, head round, and shoulders raised shoulders. I am going to start off slowly, and try to do some of these because the pain where the stenosis years is excruciating.
Thanks. I hope they help.
Im suffering too and just am wishing you relief. Im going to work on it too
I love Dr. Jo. i feel like shes just so personable and the information is quick, clear, and to the point!
Thanks!
So I've been lying around for 12 days in great radiating pain, numbness, fasiculstions in my left leg. My symptoms are consistent with stenosis. My doc is an osteopath, but all he did was give me anti inflammatories and muscle relaxers, which did nothing. This morning i happened across your channel. I felt better almost immediately! I will be doing these for a long time to come im sure. Thanks!
You're welcome! I'm glad they helped.
You should get the Nobel Prize.
😎
Glad to see you here too!
You should turn on comments on your channel sir
Fancy seeing you here!
You’re the best! Thanks for sharing your expertise with us. I go to PT regularly and yet I always learn something new and beneficial from your videos. You are very gifted and most of all generous to share your time and knowledge for all to benefit. Thanks again!
Thanks, and you're welcome! 😎
The only video that has really reduced my pain.... Thanks a lot!!!
You're welcome!
I feel pain on 4th day of doing this exercise
Daily i will do it 2 times a day
Is that will go after 1 week???
Going to give this a shot. I'm in so much pain when walking. I also broke my ankle a couple months ago which isn't helping at all. Thank you
You're welcome. Good luck.
How you doing?
I feel for you.
Hi Dr Jo! When I went to my doctor yesterday I was telling her about your you tube channel and excercises for spinal stenosis and she wrote down the info and your name so she could tell her other patients that have it about you!! I told her the excercises were great!
Thank you for sharing!!
I have a lumbar spine herniated disc injury. Doctors say to bend backwards and not forwards... But I find it painful to bend backwards and its a relief to ehen I bend forwards... What should I do, I really need help. Thanks
Backwards hurts me too! If it hurts dont do it. This video is excellent
If it hurts then lie down to them press your chest up if the floor to a comfortable arch mine requires pillows to support me as I couldn't incline by much to start but the pain never subsided it does help elevate and make your path to recovery better if you keep up a program
What you describe are symptoms of spinal stenosis. Its also possible to have both sciatica and spinal stenosis making it very tricky to decide what exercises to do
I've added these to my tool box of pain relief in my recent flair up. The pelvic tilt alone gives me great relief. Thank You!!
You're welcome!
Oh man! This is amazing! I'm stretching muscles I had no idea I had. I do deadlifts, squat, and bench press work all the time...but I never had the idea of doing the first three exercises. Thanks again!
You're welcome!
Doctor Jo thank you so much I followed along with you with this video and I felt instant relief, I have been struggling with this tightening and discomfort for years and have tried different stretches but your expertise and knowledge has given me relief and I thank you endlessly and will continue to incorporate these stretches on a daily basis🙋🏻♀️❣️Thank You‼️
You're welcome! Glad they helped.
I just would like to say that you are heaven sent. I had a bad physio experience and I’m a nurse with L4-5 lss. This whole routine is so great. The second exercise brought me so much joy and stretch ! I was shown that a different way where it was exhausting (it was all on the back and crossing a leg to the side). I am looking forward to learn more about your channel and support it!❤
Thanks! I'm glad they are helping.
Thank u so much .is mild stenosis curable
you are an amazing dr, i wish there were many like you
Thanks.
Your video was heaven sent this morning. Thank you
You're welcome.
Number two is a game-changer for me
I’m encouraged by all the comments. I am 58 and have cervical and lumbar stenosis. I’m starting these today
Brenda, not sure you'll see this but I'm reading it two years later, how did it work out for you, the exercises ?
Dr. Jo, you explained and showed those movements perfectly. I'm going to start what I can today.
Thanks. I hope they help.
@@AskDoctorJo Forgot to tell you Dr. Jo, I just subscribed and liked the video of course !
Thank you!
Greetings from Ireland, Dr Jo! Thank you so much for your great videos. I love your upbeat disposition, it's a big help too. And I love your dogs and your socks!❤❤
You're welcome, and thanks! 🐾
I was getting ready to look for these kinds of exercises for Lombard stenosis I am 65 yrs old and have had this pain since grade school. Anyway, it appeared out of nowhere like it was reading my mind, thanks and God bless?
You're welcome.
Thank you for your videos. I’ve been through quite a bit of pt but some of these exercises are new for. I’m 64 and I have degenerative lumbar spinal stenosis with scoliosis in that same lumbar area. I spend a lot on of time sitting down but I do stuff still , like knitting. It gets pretty painful but I’m trying to keep chill about it. I love your sidekick.✨✨✨✨
You're welcome, and thanks 🐾
I am sorry to bother you. I am 30 years old and also have scoliosis in the lumbar area which has caused me degenerative lumbar spinal stenosis. I discover it the other day because I could not stand up and walk for more than 2 minutes. Does it get worse over the years? Do you have any advice? Thanks
I have central stenosis, not foraminal stenosis and I am wondering if these exercises addresses central stenosis. Doing these exercises will certainly not hurt, so I'll give them a try. Thank you for the effort you put into this post, Dr. Jo!
You're welcome. They should still help.
@@AskDoctorJo Thank you for your reply, dear Doctor Jo!
@@dennisbosworth3665 You're welcome. Good luck!
The stretch at 6:10 provided the most relief to my lower back ache!
Thank you doctor jo it's reduced my pain lot.but i have a question can spinal stenosis cause the black skin on the spine?
This is great for someone who suffers from chronic pain w/ degenerative disc disease. The pelvic tilt/ab exercises are going to save my lumbar spine. May I ask where you got the awesome purple pillow? That looks amazing for my neck!
Thanks! The one I’m using is called the Womfy, but it looks like it’s no longer available. Here’s a link to Amazon for a pillow that looks similar, but I have not tried it out, so I don’t know if it’s as comfortable: amzn.to/36q1gnv (affiliate link)
Thank you so very much. I finally know what to do to help my stenosis pain as well as a bit of strengthening for my core. I used to be very fit, strong but with stenosis, scoliosis etc it's been difficult to know how to strengthen & not do more harm. Having my pain medication cut in half has left me in great deal of pain so I'm hoping these might help.
You're welcome.
How are u now? Are u thinking of surgery? Im scared of this, just knew that i got this..
@@taguro1006 Hello. No I'm not going to do surgery because I was told from the beginning that there isn't any surgery that would help. Do you have the same spine problems ?
@@karenmessinger9609 yea stenosis, my doc offered me coflex surgery but i think ill get that when i can no longer walk. Lota famous people regret they had surgery. I dont know really i just hope we get rid of this pain someday
@@taguro1006 I'm really sorry. I agree that surgery is last option I'd take. Stenosis is not easy to live with & I have days that my legs hurt so much because of it. Kolodney & prop aren't going to be quick to see that we do get meds back that's for sure.
Thanks for teaching these exercise , I am 37 yrs age and have lumber stenosis and melopathy horrible spasms in that area and this easis pain a little thanks.
You're welcome.
I think I'll have some good days ahead having viewed this. Thanks a ton!
You're welcome!
Dr Jo I love you!! I’m 40 with a 3 year old daughter and my back has been killing me since I got pregnant. Fast forward to 3 months ago I found out I have spinal stenosis and I now go to chiropractic and acupuncture. I was looking for stretches and I’ve watched a few but yours work the best for me. I also love your pup 😂
Thanks! I'm glad they are helping. The pups say, woof (hi)!
Thank you very much for putting these videos out, I got an x-ray that shows I have DDD, and during covid, it is difficult and scary going to the hospital to get some information about this, I am grateful for this guidance for exercises for this particular pain problem...so thank you very much :)
You're welcome.
Thanks it is helping me a lot... I was suffering for horrible pain in my back still I have but I doing this from last 3 days and relief is almost more than 60 %. Thanks a lot 😊
You're welcome.
Your videos help me a lot, Dr. Jo. Thank you for sharing your expertise.
You're welcome. Glad they have helped.
You actually make alot since! Thank you I will give these a try
You're welcome.
Obviously, I'm at this great vid because I have stenosis, I also have a belly which I'd like to reduce (as in see some abs) - so in addition to these exercises, what could I safely and painlessly do to see my abs again?
Many thanks !
You have a dog so nice my poor dog is looking at me this morning because she want me to take her for a walk but I’m in so much pain I will try this exercise and see if that gets a relief
I hope it helps.
swietne cwiczenia , jestem bardzo malo rozciagnieta , w wiekszosci cwiczen mam problemy przez bardzo dlugie nogi , te cwiczenia sa idealne dla mnie , dziekuje , namaste ❤️
You're welcome.
Woowwww... All i can say is wow it really reduced the pain on my first try. Thanks a lot.
You're welcome.
Can excersises for bulging disc & spinal stenosis be done at the same time? Thank you
What’s the answer?
I'm 36 I was diagnosed with spinal stenosis. The pain on my right hip is very painful. I don't want to get surgery. I will try this exercise to see if it works.
Very good and with true safety in mind
Thanks.
Thank you very much for sharing your knowledge. I really like your teaching style and detailed instructions.
You're welcome, and thanks!
Thank you! I'm doing these exercises and getting better.
You're welcome!
Thanx Dr Jo you are amazing ........ really God bless you
You're welcome, and thanks! You too.
Thanks Dr jo i like it. Please tell me about ending part of spinal which is about bttom.
That feels extreeemely good and relaxing, thanks Doc😌💛
You're welcome.
Wow marami na mn ako natutunan sa pinanood kung video about sciatica. Kasi gusto ko matutunan kung paano mawala ang sakit na katulad ng ganyan .ngayon at alam ko na paano ko gagawin para sa akin at sa lahat na gusto gumaling .thank you
You're welcome.
Holy moly this actually helps! Like legit it did, feeling much more comfortable
Thank you very much..
It was so helpful.
Before watching the video i was not able to move my waist..
But now i can lift anything and now i am dancing🕺👯
You're welcome.
Oh wow I didn’t think this would work but it did, thank you very much. Saved me a ton of pain!
You’re welcome!
Thanks for the printout and the video. Bird dog kicked my butt and I loved it. Always great to discover a new pocket of resistance. I do about 15 different "postures" as we called them in yoga. Today's walk had a much lighter feel after doing the bird dog.
I would like to pass on a tip for fellow walkers. One day pain/discomfort was overwhelming. Did I take my Ibuprofen? Yes. Then why. I stopped at a bench and bent at the hips and placed my hands on the top rail of the bench. Then used arm strength to pull torso towards the bench while feet stayed in place. Stretched my spine using a park bench. Went from "I can't go on" to "this is a miracle" in under 3 min. If your walking and it's overwhelming try this.
You’re welcome.
OMG Doctor jo unbelievable instant relief thank you so much❤ ❤❤
You're welcome!
This really did work for me it lessen the pain in my back before it was not bearable at all it hurts even when i move a little but now i can move without feeling so much pain though the pain is still its much bearable now
Thank you so much for this it really helped a lot.
You're welcome.
I am 20 and I have spinal stenosis.Will these exercises help me heal it?
Small age
I have a doc appt coming and therapy evaluation, in the meantime I will try these, what I can. TY
You're welcome.
Excited to try your exercises - hoping for pain relief and creating new strength! Thank you!!
You're welcome!
Your channel is simply great Doctor Jo Thank you.
Will the McGill's big 3 suitable for spinal stenosis especially after 8weeks of a decompression surgery?Coz its simply great for lumbar stabilization.
Former dancer who used to do this all the time. Since leaving dance. My scoliosis had gotten worse and kw show signs of stenosis (I'm only 28). It has been a nightmare to get to where I am with my doctors as I was given medication for the pain thinking it was neuropathy and now it is neuropathy that has progressed due to medicating the pain and not looking for the reason
How are u now dear?
Thanks you it was of great help to me.🧎♀️
You're welcome.
Dr Jo, this is brilliant. This is maybe the third or fourth time when I needed PT exercises and yours helped, after the first time there is noticeable improvement. Thank you very much!
You're welcome!
@@AskDoctorJo I am doing them nearly every day, the pain is gone and I'm doing it to try to keep the pain in check at this point. Thank you for all that you do, you have been a great help to me!
@@queenieburgers50 You're welcome! I'm glad they have helped.
All these help a lot
Thank you so much
God Bless You Jo 💜
You're welcome, and thanks.
Dr Jo. Thank for the tips. Some of the excercises are impossible for me because of the pain in my left leg. Knees to chest (left leg) for example. Is that normal?
omg - GORGEOUS DOG!
Thank you for this video, and for your love for Cali 🐶!
You're welcome, and thanks! 🐾
That’s a gorgeous lion 🦁🌊💖
🐾
The first stretch is painful. I had Siatica a few months...I went away,now I have lumbar stenosis. Should I keep doing the first stretch?..It is painful but I think it will help me over time. I was never flexible anyway..I think this is good 👍
Thanks a lot for the instructions.. I have been looking for a solution.
You're welcome.
I hit my head so hard it somehow got through through my spine and I was literally unable to move my head or my arms for a whole day. This helped a little bit, thank you
You're welcome.
Thanks for this Dr. Jo!
You’re welcome!
Excellent explanation. Dr. Dipak H. Dal.
Thanks.
just found you Dr. Joe. Terrific stretches. Could you demonstrate the moves a few extra times before you move on to the next one. Thanks again:)
Thanks. Yes, I have several realtime videos where I go through the whole routine and you can follow along, but some people like shorter videos, so I have a mix of both. You can find my realtime videos at: ruclips.net/user/askdoctorjo
Thank you for sharing. It's been painful at times, can I do all the exercises on the couch? Here's the test I've done, hope it can be curable, I don't want surgery.
Right foraminal L2/3 stenosis secondary to a disc bulge and L3/4 and L4/
central canal stenosis.
You're welcome. The exercises can be done on a couch or bed.
Thanks for letting me know I also got hip bursitis, can I do these exercises?
Thank you Dr. Jo for this video!😊
🌸🌺🌸🌺🌸🌺🌸🌺🌸🌺🌸
You're welcome!
Love this video! May I ask what type of pillow your using here? Great for my neck when doing exercises on the floor. I have cervical issues as well. Please let me know.
The one I’m using is called the Womfy, but it’s no longer available. Here is one that looks similar, but I have not tried it: amzn.to/3mVhTSw (affiliate link)
Gonna try this . Im a power lifter. 30 years of heavy squats, deadlifting , ect has not been kind to me.
Great! Thank you for the thorough explanations!
You're welcome!
Right before quarantine started I was told I have disc narrowing in L5-S1 and that I needed an MRI. Well, that all got canceled for the forseeable future. So, I did these the first time about 10 minutes ago and I already feel relief. I hope that as I continue this daily (morn and night) that I can have consistent and permanent relief. Maybe I won't need any further treatment, that's what I'm hoping for. I'm 40 next month, and aging and too much weight on my bones and lack of movement I think has been hard on my back. So, here's to change!
I hope they continue to help.
Thanks Jo I'm watching your video exercise im doing the same exercise every single day and pain on me legs Saw and low side of my back is been 4 year but im not giving up yet.
That purple pillow looks heavenly! What type of pillow is that? I struggle with migraine and I am never able to find a comfortable pillow.
The one I’m using is called the Womfy, but it looks like it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
Hi Dr Jo ,
Thank you for all your video, I’m 73 years old had herniated disk operation last year, finally feeling better after much pt, I always watch your video.
My question is , I have stenosis of the spine,arthritis, and my hips are also giving me trouble, should I continue to stretch and exercise even if it’s uncomfortable? Thank you for your response
You're welcome. Unfortunately, I don't know since I can't evaluate you. In general, stretches and exercises might be uncomfortable and cause soreness, but they shouldn't be painful.
Just did it. Thanks for the tutorial
You're welcome.
May Allah Bless You For helping people
Thank you.
L5 S1 Disc bulge traversing nerve roots and mild narrowing of the bilateral neural foramina ..... Can i do all these exercises Doctor...??
Спасибо! Очень полезная информация! Попробую тоже сделать.
You're welcome.
Ma'am please kindly read this...I'm 28. I've been diagnosed with spinal stenosis ( l4-1.3 cm). I'd been suffering from severe lower back pain for almost 6 months before MRI. I'm a dancer and if I couldn't dance again then perhaps...Can I dance again? Pls help me...do reply me ma'am... This was written in the report-Early degenerative changes in lumbosacral spine with postero- lateral disc bulge at L4- L5 encroaching on existing left L4 nerve root in the neural foramen without significant secondary central canal stenosis .
Yes very good Dr Jo. My chiropractor shows me the same exercises
Mam, which exercise will be suitable for my daughter 14 years with thoracolumbar scoliosis to improve and correct the curve.
I have lumbar instability and this helps me! thanks!!!!
You're welcome!
@@AskDoctorJo my muscles are weak due to which lumbar spine straightening occurs and it is painful and due to uncomfort I m gaining weight too.. kindly suggest me some poses to improve..I
Will these stretches work with these things in the lumbar region: arthritis, stenosis and synovial cysts. Thank you.
It really seems as if you have these diagnoses. I say that because this video is so helpful. As a medical professional, it takes one diagnosed with something like this to acquire these education skills.
Glad it is helpful.
I’ve been doing the stretches and strengthening exercises for about two weeks. As far as the strengthening ones (bird dog, dead bug, bridge), i’ve been doing two sets about 10 reps each twice a day. On these exercises, what is the ideal number of reps to do to make sure you are not overworking the muscles but at the same time making sure you are getting the full benefit?
Unfortunately it’s different for everyone depending on your severity and how long you’ve had it. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0
Thank you.7 years ago I destroyed my L2 ended up having kyprolasty (i know that can't be how it's spelled.lol) and then 5 years ago I broke my C7 they just put me in the vrace for that one but I think the c7 hurt worse but the L2 hurt longer sorry I'm babbling anyway I tried this video for the first time today and I have to say I already feel some relief and for that I appreciated you I'm going to give it a shot everyday for a while and see how it goes.keep up the kind work..
You're welcome.
Thank you very much doc. U gave me hope ...
You’re welcome.
Hi dr joe. Quick question. What is a good exercise for the lower back.had a big fall when I was younger. My fifth vertebrae on the right side is decayed now. I have a lot of pain. I did try some exercises and I walk an hour most every other day. When I walk I find there is more pain. Does the walking make it worse. Two years ago it locked on me. It was so bad for about a month. I did a lot of exercises then. Can you suggest some exercises I can do please. Thank you in advance susan
thanks it worked
You're welcome
Can we use a soft medium cushion or towel under butts in DEAD BUG EXERCISE? To make pelvic tilt?
Madam, is surgery a better option for stenosis?
Hi Dr Jo. Great video! Core engagement and strengthening has reduced my pain in the past but now getting worse pain more often. Have people followed this exercise group and been successful at delaying the need for surgery to repair stenosis? My spine dr is recommending fusion at S1-L5 and Laminectomy with cage for L4-l2 for my stenosis This seems like a lot of surgery.
terima kasih banyak, saya memerlukannya. thank you very much. I need it
You're welcome.
hi Dr Jo...a quick question, perhaps you can refer me to another video. I am an extremely active 50+ year old female, newly diagnosied with spinal stenosis. I have my exercises and I am a small scale farmer, gym rat and re-training to run (couch to 5K program) when I am working out, bending, squatting etc I get a lot of pain...what can i do IN THE MOMENT to relieve that pain other than bend forward and sit? I'm not able to take NSAIDs due to a chronic kidney issue...so...right now I just have to stop and rest...which is rather inconvenient in the midst of a run. ;) Thanks for any info.
Sometimes it helps if you try to do a pelvic tilt while you are running, or squeeze your glute muscles which will help put the pelvis in a more neutral position.