Top 5 Lumbar Spinal Stenosis Exercises & Stretches
Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.
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.
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness.
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
Upper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.
Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.
These back pain relief stretches don’t necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
Stretches & exercises are a great way to help relieve back pain. But with nearly 1,000 videos on the Ask Doctor Jo YouTube Channel, it can be hard to find the best one for you. So for 2025, here are some of my favorite Back Pain Relief Videos that actually work!
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.
