Spinal stenosis: Relief through exercise

Good morning @rayreich3. Your Physical Therapist can give you exercises and/or steer you towards a class that can help. Sometimes, if I'm diligent about it, walking helps me. Regularly working out at the gym helps me, too.

Hello @rayreich3. I'd like to invite @wilcy, @brendakaye, @rjireland, @ttcase, @zorrospouse, @dorisena, @baxtersmom, and @peggyn to this conversation as they have all discussed spinal stenosis as well and perhaps have found some exercises that help relieve the pain.

@rayreich3, have you met with or asked about meeting with a physical therapist like @sparklegram suggested to get some potential exercises?

I was x-rayed and told I had spinal stenosis and terrible arthritis in my back but nothing was suggested except anti-inflammatories which I took for years but my back only got worse. The doctor said there was nothing I could do, but I stayed active and gardened every year. I did massage and some gym exercise when I could afford it, but gave up in discouragement. Sometimes at the gym I would lie on the floor and cry from the pain. It helped when the trainer pushed my legs with knees bent, pumping the muscles a little at a time and holding the stretch. The massages gave a little temporary relief. When I lost weight from treating the diabetes, that gave some relief. Finally the pain was constant every day and the doctor wanted me to be on addictive pain meds for an entire winter before further evaluation. I couldn't bear that, so I talked my way into a surgeon's office. The surgery was very serious, and I have a metal cage in my back. It was high risk but I had to resort to surgery which took three years for recovery. I can still garden a little and walk short distances. Dorisena

I have found gentle yoga type stretches do help greatly, am working with a new therapist who has helped me with balance issues. You might have to look hard to find a therapist who understands chronic spinal conditions rather than a therapist who works mainly with sport and surgical recovery.

You are correct about the yoga moves, but I got to the point where I could not do them. I learned some years ago when I went annually to a spa which gave wonderful individual help and I also did stretch band exercises and water aerobics. After the surgery I have had balance problems, which makes a problem with falling. I used to be known for my wonderful balance on one foot in the gym, but two knee replacements took that away from me. Once in a while I work on the balance issues, but would do better if I had a partner, trainer, or someone to encourage me. I really like water aerobics if you get an arthritis trained teacher rather than a "Miss Bouncy, Bouncy," as I call the young teachers. The important thing is to just keep at doing something. Dorisena

Will do thanks Ray

Walking & stretching help me alot...

Thanks 🙏

One morning last October, I awakened with excruciating pain in my hip and right leg. X-rays, a CT, and an MRI revealed four vertebral fractures (one vertebrae completely compressed, another 50% compressed). The pain manifested in my hip and leg, not in my back. I could barely sleep at night, and could not put any weight on the leg and walk. I have severe osteoporosis, but had not fallen.

Pain pills, lidocaine patches, and in-home physical therapy were prescribed. The myofascial massages given by an excellent physical therapist (three times a week) helped with the pain more than anything else. He also got me going with leg exercises and walking with a walker to get the blood flowing in my legs. I soon took myself off the prescribed pain-killers (which cause constipation), and used only ibuprofen and/or tylenol when absolutely necessary. The massages hurt somewhat, but always made me feel better within 24 hours.

At this time, I walk without the walker except to practice walking for several minutes, I continue the exercises, and rarely use ibu or tylenol. The PT had told me my condition would stabilize, and he was right. I have had other therapists in the past, but some were not very good; so be sure you get one who has extensive knowledge of the body and explains what he/she is doing. My therapist had helped me another time after release from a hospital, so I specifically requested him for this experience. I hope this message is of help to others. God bless all.

P.S. I also have spinal stenosis.