Hi Dallas,

Stenosis is a drag. Does it press on your sciatic nerve? You'd notice pain in the back of your legs, buttocks if this is the case. Sounds like you have pretty typical morning stiffness but no leg pain.

Take a look at my comment to jtw on exercises to strengthen the core. These will help your back.

My stenosis got so bad that I had laminotomies on S1/L5/L4 - the surgeon drilled a hole in the back of each vertebra, allowing more space for the sciatic nerve. Simple surgery, doesn't compromise the integrity of the vertebrae. It was either this or fusion, and I didn't want fusion. That was over 10 years ago and still feels good (although my lower back is stiff and sore after sitting too long). There are stretches you can do for the lower back and can just search for them on Google. Ice, not heat, helps as well. I never put heat on my lower back. Feels good but increases inflammation in its wake.

All the best to you!

Joe