Top 5 Lumbar Spinal Stenosis Exercises & Stretches - Ask Doctor Jo
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Published 2018-10-01
Lumbar spinal stenosis often happens with age. The discomfort usually eases when bending forward or sitting down. These exercises & stretches should help relieve lumbar spinal stenosis pain.
Start off by stretching your lower back and gluteus muscles. This will help take the pressure off your spine.
Then you will go into a progress of the dead bug. This includes a pelvic tilt, and movement of the arms and legs. Make sure you master the pelvic tilt first because it’s the most important part of the exercise.
Finally, you will do a bird dog progression in quadruped. This helps strengthen the core, and it helps work on general stability.
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All Comments (21)
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Buy a printable worksheet with the Lumbar Spinal Stenosis Exercises & Stretches in this video here: www.askdoctorjo.com/buy-lumbar-spinal-stenosis-wor… :_drjoKalicrown:Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo:_drjoKalicrow
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I’m encouraged by all the comments. I am 58 and have cervical and lumbar stenosis. I’m starting these today
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You should get the Nobel Prize.
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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!
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Your video was heaven sent this morning. Thank you
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The only video that has really reduced my pain.... Thanks a lot!!!
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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!
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I love Dr. Jo. i feel like shes just so personable and the information is quick, clear, and to the point!
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I've had lumbar stenosis for 20 years. I found instant relief from the glute stretch! Thank you very much!!
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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!
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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
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Great! Thank you for the thorough explanations!
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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‼️
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you are an amazing dr, i wish there were many like you
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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!
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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 😂
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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!!
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Thanx Dr Jo you are amazing ........ really God bless you
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Thank you very much for sharing your knowledge. I really like your teaching style and detailed instructions.
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The stretch at 6:10 provided the most relief to my lower back ache!
