The 3 BEST Exercises for Spinal Stenosis

HT Physio – Over-Fifties Specialist Physio

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(Amazon Affiliate links) To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
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US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, demonstrates the 3 best exercises for spinal stenosis pain relief.
These exercises can help spinal stenosis symptoms in both the back and the legs and can bring effective relief.
You can find our dedicated sciatica website with more information and a relevant article that might interest you here: www.howtogetridofsciatica.com...
If you're suffering from back pain that stops you from doing the things you love, you can take our back pain guide - which will give you 9 expert tips to put a stop to back pain at home - by visiting here: ht-physio.co.uk/back-pain-gui...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

Опубликовано:

28 дек 2022

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Комментарии : 333

@dougdraper4776 Год назад

I started having difficulty walking in 2016. I was diagnosed with spinal stenosis in 2020. Over that period I gained a lot of weight. For the last two years I’ve weighed 260 lbs. On top of that I have severe COPD. I finally started working with a Physical Therapist. In 2016 I spent my 62nd birthday in the hospital and died 5 times over 24 hrs. I left the hospital 21 days later with a dual stage pacemaker/ defibrillator. My biggest regret is being a procrastinator. If I could offer any advice I would say don’t wait until tomorrow to do what you can do today.

@justinekigongo950 8 месяцев назад

I have been suffering from spinal stenosis and disc herniation for the last ten years I have started physiopherapy for the last ne and half years it's good that I have seen your video I think it will try t some of these exercises thanks a lot Justine Kigongo from Uganda

@DeKKH 8 месяцев назад

🌹

@graemepates4924 6 месяцев назад

1:48 1:49

@doctor_d. 5 месяцев назад

😇

@anulaluna 4 месяца назад

Thank you for sharing your story and advice. ❤

@uqs57bju Год назад

This is so funny to me. I found all of these exercises by myself, because it was what felt like it helped the most. Genuinely happy to get them validated. From my own experience, do these exercises. They all give you massive amounts of relief and overtime it will reduce the pain you have significantly.

@nelliemay5 Год назад

THANKS - BEEN SUFFERING AND NOT EVERYONE KNOWS WHAT TO DO FOR THIS ...THIS IS GREAT

@dale9724 Год назад

Great explanation. Best i’ve ever seen. Thank you so much.

@user-er9uh9by1v 4 месяца назад

Excellent series. Knowledgeable, well informed, careful, and nicely presented. I'm a fan.

@aboren8096 6 месяцев назад

Thank you for your videos! They are so helpful to me because there wasn’t much explanation when I was diagnosed. You are changing lives!

@phyllishoughtonlissy102 Год назад

4.27 I found these exercises very helpful. and not too difficult to do. I have had numerous operations throùgh Osteo arthritis , from Lamenectomy to fusion's. two operations to put in plate and screws. yes degenerative spine. Now 15 years on at the age of 81 years I am fighting to keep going . yes these exercises will definitely help. No more surgery.

@JillKrause-fj7ku 8 месяцев назад

Did the surgery help or did you get worse?

@DeKKH 8 месяцев назад

@@JillKrause-fj7kuthat’s what I’m wondering. I can barely walk and the insurance is making jump through hoops to get fixed.

@FernandaFerreira-eo6sp Год назад

Your videos have been extremely helpful. Thank you so much!

@elainerittler8372 10 месяцев назад

This video was very helpful. Using a model of the spine is a great visual to understand spinal stenosis. The exercises are well explained and are helpful, too. Thank you so much.

@gilpradz59 Год назад

Thank you for sharing these exercises. It will help ease the pain and discomfort from Spinal Stenosis.

@debrawoolahan2301 Год назад

Thank you. Very helpful, and informative 😊

@hazydreamer7965 Год назад

Thank you, I will certainly try these exercises now daily.

@user-vk4id2hj4m 6 месяцев назад

Once again thank you so much , I am closer to 69 and my lower back and leg pain has been gradually increasing since late 40’s. I am very flexible since childhood and now I feel unstable walking and sitting . Laying flat is relief now I will add these 3 into that time. I am grateful to have found theses videos and saved for use. Fran

@shanthipavangat5747 Год назад

Thank you ,this exercise gives a relaxed feeling.and is easy to work out.!

@Mike-ny6sf 5 месяцев назад

My low back is a mess with degenerate discs, spinal stenosis. Pain going down the leg. Sometimes I was reduced to crawling around the house. Cortisone injections don't work anymore. But radio frequency ablation has helped immensely--about 80% less pain. Some days I'm actually pain free. And it has enabled me to cut way down on the use of ibuprofen. The procedure lasts me about eight months, and there's no limit to the times you can have it done. Now I can exercise. Thank you so much for the great videos.

@kriseme4734 4 месяца назад

Hello, I hope you are doing well. I have just been diagnosed with this terrible condition.please tell me about Radio Frequency Ablation. What does it entail and what doctor performs it?

@Mike-ny6sf 3 месяца назад

@kriseme4734 Sorry, I didn’t get (or see) your reply until now. I suppose by now you have Googled RFA (Radio Frequency ablation) and found out more information, but just in case, I can give only a layman’s description. In my case it’s done at a pain clinic. Aside from the hour or so of filling out paperwork and waiting, the procedure only takes about 15-20 minutes. You lay on your back and after prepping you, they stick, what I assume is a needle-like electrode into your spine. (again, in my case, about 8-10 times and places. They use an imaging device to get exact placement. As they explained it, the procedure “burns” the specific nerves that are causing the pain, thus, deadening them for a time until they restore themselves. (In my case it lasts 8-9 months before the pain returns. It takes about 3 weeks before the treatment takes effect. You are given the option of sedation or no sedation. You definitely want sedation and, as with other procedures, you have to be sure to eat nothing after midnight the night before. I forgot and ate breakfast and had it without sedation. Never again! With sedation, I feel only a slight prick; without it, I came up off the table! With sedation, you will need a driver to take you home. The procedure can be repeated indefinitely. If it’s an option for you, I definitely recommend it. Hope this helps.

@kriseme4734 3 месяца назад

@Mike-ny6sf Thank you so much for your detailed explanation. It really helped me get a better understanding of the procedure. I will definitely keep it in mind. Thank you again. 😊

@maryflynn7816 8 месяцев назад

I loved your video and how well your explain the process. Thank you so much.

@cleoflowers3913 7 месяцев назад

Very well Done!! Easy and simple to do. Also easy to remember. Thank you.

@KginVT Год назад

Thank you for this thorough explanation and demonstration. Will do this often.

@cccom209 Год назад

Thank you I like how you demonstrate

@georgemelikian5411 Год назад

thank you very much for your presentation I am very thankful for explaining the spine and all the derails about stenosis God Bless you I will check your teaching in future .

@loisscott9168 8 месяцев назад

Thank you for this information as I am in terrible pain from stenosis. Thank you.

@joannapril2362 3 месяца назад

Thank you! I had an back operation in 2022,since then I have severe pain in my lower back and legs! I'm looking forward seeing how this exercise works! Thank you so much, doc!❤

@user-xz4kr3co7n Год назад

Thank you so much. I will try those exercises.

@patricialaureano9217 Год назад

Thank you, very informative 👍🙂

@sufialove 6 месяцев назад

Thank you! You are an excellent educator, guide and presenter! I feel this may really help my precious mother. 🙏🏾💯❤️

@deepaksylvanaigum7564 3 месяца назад

I am extremely thankful to you for this great video. I' m 75 and been just diagnosed with spinal stenosis. I go for a brisk walk every evening; the first 25 minutes are painless;however, the next 20 minutes or so are quite painful. I 'll do the exercises advocated by you regularly,so that over a period of time the pain that occurs in my leg diminishes.

@joyfarrell9304 Год назад

Very good exercise I’m trying them today

@lawrencesim6776 Год назад

Thank you, it is very clear and easy to follow 😊

@HT-Physio Год назад

You're welcome!

@ebrena1876 Год назад

thank you, I think I can do these and they seem like they could be the relief I am looking for.

@betalu55 Год назад

great exercise

@ruthhodges9666 Год назад

Thankyou I’ll be giving these a try as I’m suffering quite a bit from my Spinal Stenosis

@marybernard9186 10 месяцев назад

I find these exercises simple and helpful.

@nilanathoo6872 Год назад

Very helpful

@MrPuszika 9 месяцев назад

Thank you. They are great exercises!🌹

@Hithere2002 10 месяцев назад

Love your videos.great help

@c.r.hackett6464 5 месяцев назад

Thanks again for you awesome information

@MrBen575 10 месяцев назад

Thank you very much.I do one already but will add the other two.

@lauragreen4523 Год назад

Great information

@ramum9599 Год назад

Thanks Nice simple exercises !!!!!

@dhwattswatts929 Год назад

Thanks, I can feel a difference right away.

@janetcorey5102 Год назад

Excellent

@lahanaporter7780 Год назад

Sounds like just what I am looking for, Thank you

@HT-Physio Год назад

You're welcome!

@sunshinerainbow2818 Год назад

Thank you

@Kwiattwins 9 месяцев назад

Thanks Kindly- I have watched 5 videos on this diagnosis and yours is the only one I understand and thankfully I can do your exercises without extreme pain. Very grateful and I will continue doing and can only hope for any improvement.

@elizabethryan2678 10 месяцев назад

This was so informative and helpful. Pls do one on neck stenosis. Thanks you

@jennyharvey1074 Год назад

Thankyou!..very good.

@luciabrunney3872 11 месяцев назад

Best explanation ever & Simple and detailed.

@juliebanerji3329 Год назад

I will definitely try these exercises

@soniabates7170 Год назад

These exercises look perfect and not complected thank you

@HT-Physio Год назад

I hope they are useful!

@helenamurphy6054 Год назад

You are just great I so needed to Atcham your video THANK YOU SO MUCH

@dharampalgarg1923 10 месяцев назад

Great exercises recommended by you.

@shirin4462 10 месяцев назад

The best exercises I have been seeing, Thanks ❤

@abdukarimazizov4246 Год назад

Thank You !!!

@wendyelsey2636 10 месяцев назад

great two now ; thank you 🌹🥰

@mdandrews44 Месяц назад

Very useful video; clear descriptions and demos. Thanks for your videos as they complement your book very well!

@HT-Physio Месяц назад

So pleased you find my videos useful and thank you for reading my book, I'm glad you've found benefit from them both!

@jodyjackson5475 Год назад

Thank you ❤

@gracegreen1181 11 месяцев назад

I have been watching a number of your video and have learned a lot from you. Thank you so much. You are a very good teacher with clear explanation, practical information and easy for us to understand. 👍🙏

@elmharr4823 24 дня назад

Excellent work; thank you

@HT-Physio 24 дня назад

My pleasure!

@sandyhershman5200 Год назад

Will be trying these out, thank you! My pain doesn't run down my leg but is located in the "butt" cheek.

@HT-Physio Год назад

Hope it helps!

@vickypatterson Год назад

Me, too!

@patriciabarkley735 Год назад

I have the same problem. Terribly pain!

@kaydiers5705 9 месяцев назад

After doing the 3rd exercise in that position, try raising your buttocks off the bed an inch, pushing your feet into the bed ever so slightly. It helps the periformis which is related to the sciatica. Try one very gently.

@alanalarsen7759 4 месяца назад

Thank you.

@rosemaryhug8545 Год назад

I will be trying these exercises.Thank You.

@SaketSinghwriter 2 месяца назад

did you got any benefit from this excercise

@doloreswinsbarrow1110 Год назад

Thanks HT physio I always watch and send ur video's to my sister she's in a wheelchair.

@barbaragillett9904 Год назад

Great video ❤🇬🇧

@debjanineogy2222 3 месяца назад

Thankyou so much for helping us and I do hope these exercises will help. I just can't stand or even walk for a long time. Thankyou for your help.😢

@ym10up 15 дней назад

I'm going to teach my mum these exercises. They seem easy, safe, and effective. Thank you!

@carolneaves3630 11 месяцев назад

I've been suffering for a long time. I am a retired Nurse, all the lifting, transferring, for close to 30 years, has made my back, and shoulders very painful. Had X-rays etc., done, 3 years later, finally got to see a surgeon. He mentioned steel rods, i said no surgery. How does 3 year old ex-rays, qualify for a diagnoses? I think your Channel is brilliant.

@darrell1374 Год назад

Thank you!

@HT-Physio Год назад

You're welcome!

@harimangat5281 Месяц назад

Fantastic presentation. I now understand my pains. Thank you.

@HT-Physio Месяц назад

So pleased my video has been able to shed some light on what you have been experiencing!

@wsegen Год назад

Thanks. Very do-able.

@HT-Physio Год назад

You're welcome!

@user-rm6gp3kn2k Год назад

Helpful.....

@tracik1277 Год назад

That first exercise I have been instinctively doing for many years. If I have to stand waiting or walk slow I have to do this exercise to stretch myself out. The trouble is that people usually think I am drunk or about to throw up which can be very embarrassing. Perhaps I need a sign that says I’m fine just stretching!

@juliebanerji3329 Год назад

I will try these exercises from tomorrow.

@ramyamendis8180 Год назад

Thank you very much

@HT-Physio Год назад

You're welcome!

@gjcountry1 Месяц назад

Thanks! Clear and helpful!

@HT-Physio Месяц назад

Happy to help!

@mariaercarneiro 3 месяца назад

Thanks a lot!! ❤

@jointheconversation8385 Год назад

Thank you. Your exercises are helpful for my low back pain.

@lep8622 8 месяцев назад

Sitting in a recliner reclined with pillows place against my lower back, Finally released my sciatic nerve and brought back feeling and pain relief to the back of my calf and foot.

@topalaluiza9647 Месяц назад

Thank you 🎩🙏🤗

@annebarcant1459 7 месяцев назад

Hi WILL, so glad to find your videos. Just want to ask you to make one on exercises for women who have osteoporosis or osteopenia. What we can and must not do. Thanks

@rachelpurdy7318 5 месяцев назад

I’m definitely going to try these exercises to help ease the spinal stenosis

@nancyb.9759 Год назад

Thanks so much!!

@HT-Physio Год назад

You're welcome!

@junethiel632 8 месяцев назад

I live in South Africa, and recently turned 73. I am fortunately quite healthy, but have had back issues since my early teens, due to a car accident when I was 13. After my husband passed away in 2017, I sold our house, and have relocated twice in the interim. I have flexible rods in my back, after 3 successive fusion surgeries over a period of about 25 years. I think that the way I packed and unpacked boxes for my moves, has caused my spine to be quite bent over. Now watching your video, I am not sure if I have stenosis, or whether the rods in my back may be curved due to the way I spent many weeks, on my own, packing, unpacking and often, also lifting heavy pieces! I certainly am not in the position now to go on another wild back surgery ride - so I am trying your advice, having watched several of your very helpful videos. Thank you!

@arthurzengeler6909 Год назад

I have this problem, only my symptoms are not the same. I was in a car accident, and then had this happen to me, along with another spinal injury. I was told, that spinal stenosis, was my main problem. Only for me, sitting was something that made it worse. I would try to stand, and walk around as much as possible. Then, after 20 years, I started walking excessively. After 3 months,, my chronic lower back pain went away ! And for some reason or other, the harder the surface I sit on, will determine my level of pain. I'm guessing, because of the car accident I was in, it determined which vertebra was effected. So you need to also determine that, then decide which exercises will help.

@elisecunningham5239 9 месяцев назад

So very helpful. I’ve been dealing with back pain for over 20 years. At 68 I am still looking for enter better ways to relieve the chronic low back pain. I find swimming helps but once you’re on a hard surface the pain is nagging again. Massage and gentle stretching helps. Waiting for your book!

@carolweaver3269 8 месяцев назад

Have understood swimming to be best of all! It strengthens one too.

@patriciamofokeng1714 4 месяца назад

Thanx so much for a friendly and manageable exercise . This pain is PAINFUL . ❤

@HT-Physio 4 месяца назад

Wishing you all the best and I hope my video can offer some help!

@user-ug3bp4wi1t Год назад

I have had spinal stenosis for about 25 year and will be eager to do these exercises I am 77 but feel that I have lots of living to do and so I hope this helps. Thank you so much and God Bless

@HT-Physio Год назад

I hope it helps!

@freddistenbrain8287 Год назад

The best thing you can do for stenosis, or any other inflammatory condition, is to stop eating animal-based foods. All animal products cause inflammation, whereas whole plant foods do the opposite. They are anti-inflammatory. I stopped the progression of stenosis in my neck and reversed the arthritis in my hips and hands about 8 years ago by adopting a healthy plant based diet. This is the result you can expect by fixing what you eat.

@sharonkramer2886 9 месяцев назад

@barbaraedwards1536 Год назад

I’ve been to many physios and explained these very symptoms and never been told what it was? I know I have arthritis in my lower spine, but hopefully these exercises will help, Thank you

@rmleighton1 9 месяцев назад

Thanks from Richard in Canada.

@colinbrigham8253 Год назад

Thank you 😊

@HT-Physio Год назад

You're welcome!

@Winthrop1981 10 месяцев назад

Wonderful🎉

@zorahousley1706 8 месяцев назад

Thanks a lot for clear and detailed information. Since I have lumber and cervical stenosis i would like to know whether you could show us exercises for cervical stenosis, as well as how to strengthen the neck muscle, which movements to avoid, whether to use neck collars for few hours per day etc. Many thanks in advance. Looking forwards to your reply.

@brucecox100 2 месяца назад

nice exercises, not too complicated. thank you

@HT-Physio 2 месяца назад

Glad you like them!

@mrb4749 9 месяцев назад

Very best presentation ive seen for this subject. Im diagnosed with stenosis maybe neuropathy also. Would these exercises help with the numbness in my right foot, unable to drive little feeling to feel the pedals

@dianapugh1534 Год назад

Unfortunately I've had this for 20 years and i actually walk bent over. When i try to stand up, after 5 to 10 minutes i start shaking, so therefore the only way to stop this is to sit down or touch my toes. This is how i live I've tried everything. I don't allow this to hinder my gardening i just make ajustments when necessary. I also have arthritis in me knees, i am 70 years old, so i have endured all this for 20 years.

@BlindFaith777 Год назад

God bless you. I’ve been dealing with same as well as arthritis in knees for 4 years now. I’m 51 in two weeks. I’m struggling with whether or not to have surgery. I’m so frightened it will fail and I’ll end up worse than now. Blessings.

@margiewelker4711 Год назад

This is me along with fibromyalgia. Gentle hug

@shubhammaru5327 Год назад

@@dianapugh1534 3:00 3:02

@etandrepont Год назад

I’ve endured spine separation from my pelvic bone and hip when I was 11 years old. Due to high impact speeding burning rubber with white billowing smoking tire then peeling out over my lower spine. I have three major high impact head injuries and reverse neck -7 degrees with upper neck and lower spine Scoliosis and stenosis. Injuries were at age 1 1/2 and 3 and another one at age 21ish. A doctor insisted I was born with scoliosis. Another doctor stated I’ll be in a wheelchair. It’s been a lifetime of severe nerve damage and constant pain and bone on bone pinched nerves and hating pain. It’s been my normal. Thanks for these exercises.

@lulucastillo7269 Год назад

Thank you i found your blog…i have suffering for more than a year now

@patriciajump9511 6 месяцев назад

First, I do have spinal stenosis, I just found out. This is the best summary I've ever heard of the spine and how the vertebrae, discs, and facet joints work as a team. It didnt ever click for me that the facet joints were the place where the vertbrae actually connected to each other. And what a straightforward concise explanation of the three things that go "wrong" that may lead to spinal stenosis - discs thinning, arthritis in facet joints, and thickenings, which then can compress nerves exiting the spinal column and cause pain. But the exercises: because of bad hips, I can't do the first two. The third one looks like it is bad for spondolysthesis. I am not going to do that twisting. It's what triggered an agonizing long long long bout of sciatica, the kind where you moan and pray out loud for hours at a time, and when its not that bad, it's still very bad. I was helpless, hopeless, trapped, and utterly debilitated, with recovery creeping only slowly, until I got an epidural cortisone injection.

@deborahs2593 Год назад

I like the first two. The third one is uncomfortable for me. I get the most relief from pelvic tilts but will add the first two! Thank you.

@MrGadfly772 2 месяца назад

These make sense to me. That doesn't always happen when I'm given suggestions for physical therapy. Thank you.

@HT-Physio Месяц назад

So pleased they make sense - It's important to know why certain suggestions are being made!

@serajmuhammed3942 Год назад

I viewed the three exercises you mentioned. I enjoyed watching them. They are to watch. I have not practiced them yet. I will create a habit of doing them on daily basis and see the results. I will get back to you and give you my feedback.

@clairestevens3194 10 месяцев назад

I would like to know if they have improved your back pain.

@nannyjak Год назад

Hi.What exercises would you do for thoratic stenosis..?

@shamsulannuarismail6437 10 месяцев назад

My L4 and L5 is bulging and diagnosed with Spinal Stenosis. In a process of getting my second Middle Branch Block before a Radio Frequency Ablation. I really appreciate these exercises. Thank you.

@DeKKH 8 месяцев назад

Is it helping? I’m at the beginning of this insanity. I get a shot the 24th in my spine. I’m afraid of it.

@lamiaibrahim4680 5 месяцев назад

Please let me know if you have done the RFA and whether it helps?

@janthuslan2616 Год назад

Very easy to follow. A few repeats before tackling errands for the day is helpful. I wonder if you have an opinion for the forward lean moves for those with osteoporosis as well as stenosis. But doing more of the lying down ones for now. 🎉

@magpiegirl3783 11 месяцев назад

People with osteo in the spine must avoid all flexion moves, except for hip hinging (back is straight and you bend at the hips in a hinge movement. Cant believe he is demonstrating these without cautionary advice for those with spinal osteoporosis. Definitely don’t do these first 2 exercises shown if you’ve had a vertebral fracture. The third exercise should be okay so long as you don’t force the move and work your way up to more extensive movement. Most danger is the front of the vertebra which can collapse.