Spinal Stenosis Stretches - Ask Doctor Jo

With spinal stenosis, when you bend backwards, it puts pressure on the nerves and causes pain. So the stretches you will be doing to relieve the pain with be bending the spine forward to open up the spaces where the nerves come out of the spine.

For the first exercise, lie down on your back with your knees propped up. You are going to do a simple knee to chest. Bring one knee towards your chest by grabbing underneath your knee and pulling up to you. Hold the stretch for 30 seconds. You shouldn’t feel any pain, just a stretch through your lower back. You will stretch each leg three times. You can alternate back and forth or do them all on one side before switching.

The next stretch is a double knee to chest. Now you will bring both knees up towards you. Some people will grab up around the top of their knees, which is fine, but if you have knee issues, you might want to grab underneath your knees so you don’t put extra pressure on them. Again, you will hold these for 30 seconds and do them three times.

The last stretch is a child’s pose. Turn over onto your knees and sit back onto your feet. Put your arms out in front of you on the ground and stretch them forward reaching in front of you. Hold for 30 seconds and do them three times. If it is comfortable, you can hold them longer than 30 seconds.

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Spinal Stenosis Top 3 Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[musicalmitch]

You are the best! Every time I come across a friend having problems with neck/back/shoulder issues, I refer them to your channel. Your vids have helped me multiple times, and I appreciate you putting so much time into these vids.

[texanleons]

Exactly what I was needing. Thank you so much.

[margaretjaeger]

The leg to the chest helps me aLot..and I’ve not been diagnosed with stenosis but have had vagus nerve, , neuropathy from a cancer operation of the breast…back has had numbness and pain for 7 years. This is the 8th year when the numbness decides to start leaving and caused a lot of lower back issues and upper shoulder and neck issues that made me know it was the vagus nerve. But those old timemleg exercises relieve that pain and gives me back energy. They work….and they don’t cause any pain.

[vividimages]

I am watching this late at night so I am not going to do them now, but will do them tomorrow. I have very painful stenosis and I can only walk short distances now, I will try anything just to get that little bit of relief. I will get back after I have tried them. In the meantime thank you

[theresayoung]

Clear. Short. Great demo and explanation. Thank you!

[runeghost]

Thx. I felt immediate affects when I tried these.

[cristobalpacheco]

Hi can you show some exercises and stretches for people who’ve had a knee replacement 2-3 years ago, thanks very much

[steelkitty]

I have severe spinal stenosis in my neck and upper back. What do you suggest to relieve the pain as far as exercising.

[patriciadillon]

Thank you for the stretching exercises for spinal stenosis for the back, do you have any exercises for the back of the neck?

[chriswilcocks]

Do you recommend the cat cow exercise or even just the cat part

[mdakhtarhossain]

it is a very simple exercise to do . Is it help my decompression of spinal canal?

[gs]

Fantastic! Will these exercises be good for lateral foramen stenosis resulting from a hernia?

[seohlengtay]

the knees to chest exercise, is it okay if I don't engage my core muscle?

[seohlengtay]

Hi..the knees to chest exercise as well as double knees to chest exercise.. I can see that our back is flat on the floor / bed can I confirm that is no flexion of our spine at all because I do not wish to do any flexion to my spine.. thank you ..by the way I'm your big fan of your channel now..

[bizybee]

My mother is 93 and has spinal stenosis that bothers her. Could she do these laying on her bed, she wouldn't be able to be on the floor. And she couldn't do the child's pose, but I would think the first 2 could help her some? By the way, I played your text neck video at our last employee safety meeting, it was very informative and helpful. Thanks for sharing, love all your videos. --Anne

[andramalmsteen]

I really love this Doctor (Jo) she has the great demo and very simple movement to fix the problem.
Thank you very much Dr. Jo.
Andra Malmsteen (Indonesia)

[mattmatt]

If lumbar spinal stenosis is caused by herniated disc, would you still recommend those stretches ? Flexing spine might make the disc reherniate and aggreviate the pain

[cristobalpacheco]

Hi is child’s pose ok for some who’s had a knee replacement 2-3 years ago? Thanks

[lissiewalkin]

are these stretches appropriate for someone who has cervical stenosis? or do you recommend doing other stretches instead?