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Any exercises actually help with spinal stenosis symptoms?
As I've detailed in a separate thread, I've got severe stenosis at L4/L5 that causes symptoms for the last six months in my left buttock, and sometimes down my left leg a bit, but nowhere else. Pain comes and goes without apparent rhyme or reason.
Epidural injection didn't do much. Surgey is recommended, which I hope to put off until next winter. PT was also mentioned, with docs saying it wouldn't fix anything but MIGHT help a little bit if I'm lucky. For various reasons, I've yet to see a PT person, and also never had much luck with it for other injuries.
In the meantime, are there any specific exercises that other sufferers of lumbar stenosis found helpful in lessening the pain, both in a long term sense and in the moment when the pain is the worst?
If so, I'd like to know what those exercises are. The internet seems divided on which ones to do and which to avoid. Thanks.
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I was also diagnosed with severe L4/5 spinal stenosis and experienced shooting sciatica pains in both legs. I began following the Gokhale Primal Posture Method including a daylong training, and have been virtually pain free for nearly 10 years now. Fortunately, my doctor who was head of spinal surgery at world renowned Barrow Brain and Spine in Phoenix, was not under pressure to push surgery and OK with my trying this therapeutic method . I think trying this conservative approach is likely a wise move.
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5 ReactionsBird dog, dead bug slowly, pelvic tilts and pelvic tilts with leg drop, legs on exercise ball on floor knees to chest hold.
Do most things on floor to help lengthen and strengthen. Not a cure but helpful.
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4 ReactionsEverybody has different physiology, history, etc. First rule in or out any organic cause of the pain--is it treatable? Do imaging. Advancing age and degeneration in the spine contribute to more complex treatment and outcomes. If you respond to stretching, great--you're lucky.
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2 ReactionsIn particular, avoid tucking pelvis which tends to exacerbate spinal curvature and pinching of disks. Slight anteversion of pelvis, as opposed to tucking, helps keep spine more upright, thus avoiding pinching of discs.
Ant exercises that will build up strength if back muscles would be best for you. At the fitness center, you can try to use the leg push machine but better yet, the machine that you sit on and push/rock back and forth to help condition your abdominal muscles, It's easier to use that kind of machine than to do floor sit ups.
Thanks for the sugggestions, everyone. @sbcarcht even after googling, I'm not sure what tucking pelvis means. Can you explain further somehow? I finally went to PT for the first time and the person there had me pull my naval to my spine for some exercises and tense the side abs, the tranverse or such. Is that related?
Also, can you tell us more about the Gokhale Method, both in terms of what you are actually doing physically and how the company makes money? I assume their free workshops are meant to entice to buy services or products, yes?
@dsonderhouse Can you further explain what a pelvic tilt with leg drop is, and waht yoiu mean by "legs on exercise ball on floor knees to chest hold"?
@sbcarcht Hello, This is an oddball question but you sound that you know what you are doing so here goes...
I have some lordosis in my spine and a few bulging disks. How did you go about getting th Gokhale Primal Posture Method?
I'm concerned about various exercises that I could be making things worse because of the Lordosis.
Many Thanks, April Baker
@heycal
Below is video on pelvic tilts with knee drop.
And the ball with knee to chest
My PT says to go slow and should be a relief only exercise not painful. If anything is painful stop and adjust.
I do recommend also nerve glides to keep circulation and nerves active.
Example below:
16 Types of Nerve Gliding and Flossing Exercises
https://www.verywellhealth.com/nerve-flossing-in-physical-therapy-4797516
If you can go to PT the understands nerve damage and stenosis they can be helpful.
Best of luck
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2 Reactions@dsonderhouse Much appreciated. Thank you.