Effective Lumbar Stenosis Exercises

hello Leon here from back intelligence

calm where we help people with posture

and back pain and today we have dr.

David Oliver who's gonna be talking to

you about lumbar stenosis he's gonna

talk about the symptoms how you know you

have it as well as it's gonna give you

three exercises with me demoing them to

help you find some relief we're gonna

talk about today is lumbar stenosis and

some exercises that help deal with it so

essentially what is lumbar stenosis well

if you look at your vertebrae which is

right here you've got two very very

stacked on top of each other if you turn

it on end you're gonna see this yellow

part right here this is where your

spinal cord comes down the canal lumbar

stenosis or central canal stenosis is

essentially where that hole gets smaller

so there's less room for that spinal

cord it can happen for a variety of

reasons so you can either have some

thickening of the ligaments in there you

can actually have some increased bone

that starts to push down upon it or the

discs that are in the middle can

actually herniate backwards and cause

some stenosis either way it can cause

the same symptoms there's a variety of

symptoms that are going to occur with

lumbar stenosis it could be anything

from just general pain to burning to

numbness to tingling to weakness so it

could be felt in the back beside the

front any part of your body can be felt

your back as well it's most often

irritated by extension or walking most

people will get more symptoms as they go

into extension or when they walk because

what you're doing is you're actually

taking this and compressing or closing

down that hole people generally will

feel relief if they flex forward

so as you flex forward you'll see relief

you often see people that have this

condition they if they go to a

supermarket or shopping area they'll

lean on the cart and walk around on it

that way it's because they probably have

some sort of stenosis because it

alleviates the pressure on the spinal

cord itself so what we're gonna do is go

over a few exercises to deal with this

it's really important to pay attention

to the exercises as you do them they

should not increase any symptoms at all

especially symptoms into your leg the

thing with lumbar stenosis and many of

these conditions the low back is they

mimic each other there's a lot of times

you're unsure of what you have so if you

feel increased symptoms at all in your

legs or anywhere you should not do the

exercises you can should consult with

your doctor to see what's actually going

on so the first exercise we're going to


to kind of deal with some of the spinal

stenosis is a basic Child's Pose is that

yoga exercise actually and what you're

doing is you're taking that spine out of

that extended position and you're

actually flexing it to take some

pressure off so it should be relieving

it should feel good so Leon's gonna

start on his knees here and he's

essentially just gonna reach out in

front of him and get himself closer to

the ground so he's what he's working to

do is try to get his butt towards his

heels and most of the time people are

gonna want to be rounded up here a

little bit to take that pressure off

again he's rounding up his spine a

little bit to take the pressure out of

it so you can either do sustained holds

like Leon's doing right now or you can

gently move in and out of it to kind of

stretch that area so if Leon's if you

move just kind of in and out of the

child's pose to just go forward and then

as he moves back he's gonna take his

hips and kind of tuck up a little bit to

kind of again spread that out round up

and sit back a bit

I'll get that stretch so you can do a

few of those and then sit there and hang

out if you want at the bottom for about

thirty seconds or so and you're just

trying to open this up this should not

cause any pain it should not cause any

increased symptoms whether they be like

symptoms or back symptoms it should

generally feel good to people to go into

these positions if they have lumbar

stenosis perfect and again you could do

reps or you can do hold it's really up

to you whatever you find more useful

it's a good relief for these types of

issues all right so another exercise

we're gonna do to deal with this lumbar

stenosis is just gonna be a basic knee

to chest so you're on your back it's

kind of the opposite position of the

child's pose but now we're on our back

Lena's gonna grab both his knees and

he's gonna bring him up to his chest and

again he's gonna pull and he should feel

a little bit of a stretch going on in

the back side here he shouldn't feel

pain just feel stretch and you want to

just sit there and breathe you can kind

of just breathe into it for a good

thirty seconds or so and again no pain

with this if you have a history of

lumbar herniations or discus using your

lower back this probably won't be the

best exercise to you because it can

actually put more pressure on it so you

might want to avoid this one but again

you would notice more symptoms and if

you feel more symptoms you don't do it

good and again Lena's just gonna sit

there breathe his head's on the ground

he's nice and relaxed knees the chest

and he's just breathing if you can't get

to your arms for I get to your legs for

any reason with your hands you could

always use a belt or a rope or something

just to kind of hold

there if you feel like you can't get the

full range of motion out of it so

there's just sitting and breathing

trying to take the relief off again you

should feel better during this and after

perfect alright so now we're gonna do

another exercise for that lumbar

stenosis we're gonna do the dead bug

exercise this exercise is really good at

causing stability in this midsection and

the spine and you're basically gonna

stabilize through this midsection while

you move your arms in your legs so this

kind of mimics walking and running

patterns and you'll see that in a minute

what I mean so the first thing you're

gonna do is lay on your back knees bent

feet on the floor and you're gonna want

to get your low back into a neutral

position so you wanna make sure you

don't have a big arch if you have a big

arch in here it's gonna cause more

strain in your back and remember that's

that extended position that we want to

avoid so you may have to tuck your

pelvis a little bit or flatten your back

down and the way you're gonna do that is

tensing your abs so you want to have a

good brace so imagine someone's punching

you in the stomach so you want to be

nice and tight in this midsection while

you do this exercise so Leon's getting a

good brace here and then we're gonna

progress to moving the legs we're gonna

move one leg at a time so we're gonna

lift up one leg to a start position you

want 90 degrees that you need 90 degrees

your hip and you can get the other leg

up so the first exercise the easier

version is just the legs and you're

gonna slowly extend one leg away from

your body so extend one leg for me Liam

good he's gonna extend it out he's

maintaining his low back in a nice

neutral position he's making sure he's

not arching and he's coming back and

he's doing the other side so you're

doing slow reps on this you want to go

each leg one at a time and you alternate

ideally you'll do about 500 side 10

total is a good number you can do a few

sets of this but you want to do it to

your ability so if you start to lose

control for this midsection you feel

your back arching up you're done but if

you can maintain you keep going so you

again you do a nice low reps like Leon's

do and you should feel this all in your

lower abdominal wall nothing in your

back if you feel it in your back that

means you're using your back we don't

want that perfectly I'm if this is it

too easy for you you move on to the next

progression so the next progression

would be to add the arms into it so if

Leon put his arms up as well so you can

now you got your legs up and your arms

up this is why they call it the dead bug

because you're on your back like a

bug so now you're gonna move opposites

away so you're gonna pick one leg and

one arm and you're gonna move them away

from each other slowly again controlling

through this midsection you should be

nice and tight in your core and then you

bring them back together perfectly on

and then you're gonna do the opposite so

you do the opposite leg opposite arm

they move away so again the reason we do

this is because it mimics walking and

running patterns when we walk we run we

move opposite leg and opposite arm at

the same time and we're stabilizing

through our midsection so this should

help with that walking activity that is

so troublesome with lumbar stenosis so

we really want to learn to stabilize

this so again about five on each side

ten total is a good number for one set

you try to do up to three sets is

usually pretty good but you only do to

your ability if you feel your back

tensing up or arching you're done

perfectly I'm good all right we hope you

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just like this also one of the most

important things you need to do in order

to alleviate some of that low back pain

including lumbar stenosis pain is you

need to stabilize your spine with

correct core exercises and we have a PDF

of some of the safest and most effective

core exercises for you so if you'd like

to get that PDF completely free there's

gonna be a link to get it somewhere here

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send you the PDF right away