Top 5 Lumbar Spinal Stenosis Exercises & Stretches - Ask Doctor Jo

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.

Related Videos:

10 Best Lower Back Exercises to Relieve Low Back Pain:

Relieve Lower Back Pain with This Real Time Seated Knee to Chest Stretch:

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[AskDoctorJo]

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[RoysRestorations]

I've had lumbar stenosis for 20 years. I found instant relief from the glute stretch! Thank you very much!!

[defipepe]

The only video that has really reduced my pain.... Thanks a lot!!!

[rld]

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!

[nitroxsam]

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!

[nanastirt]

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.

[allmyrattys]

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

[bethhenderson]

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!

[narutofreak]

I love Dr. Jo. i feel like shes just so personable and the information is quick, clear, and to the point!

[brendawolf]

I’m encouraged by all the comments. I am 58 and have cervical and lumbar stenosis. I’m starting these today

[MrSolvaring]

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!

[WookieDrake]

The stretch at 6:10 provided the most relief to my lower back ache!

[WhoAmI-dhsj]

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‼️

[martinmiles]

Your video was heaven sent this morning. Thank you

[youus]

you are an amazing dr, i wish there were many like you

[doreenarcher]

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.✨✨✨✨

[adoptmelover]

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!❤

[alexlitner]

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!!

[surroundedbyjaggoffs]

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?

[jayshreesharma]

Thanx Dr Jo you are amazing really God bless you