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Muscle-Building Workout and Diet

Hi folks, I’m Bob Schrupp physical therapist
Brad Heineck, physical therapist Together we are the most famous physical therapists on the internet In our opinion of course, Bob Single best stretch and strengthening exercise for low back pain with stenosis And this is based on what you did with a real patient, right exactly and are you the real patient? I am but I’ve done it with other real patients as well Now if you want to get right to the stretches you can fast forward a few minutes, but it’s really important I think to Understand the terms and you’re gonna feel a lot better about just being diagnosed with it once you understand what it is Otherwise it’s kind of scary so in other words we’re going to talk a lot before we show the exercises Like we do But it’s important, if you are new to our channel and you don’t realize that’s what we do Please take a second to subscribe to us. We provide videos on how to stay healthy fit pain-free We upload every day also go over to the Facebook and like us because Brad and I as children Were picked on a little bullied and we’re trying to turn things around yeah, that’s a lie by the way I just think these are the coolest glasses, he’s been wearing these for years, a lot of people ask about them So we actually put them in our product list below, a lot of people comment about oh What are those glasses? They’re great if you need cheaters. They’re the best cheater I’ve ever and they’re just wonderful, so where they sell them do they have like different strengths? Oh, yeah, those are 2.0 Okay, I used to have 1.5 five years ago. You know if you’re over 45 You know how that goes, alright so stenosis. What is it Brad? Stenosis it sounds like oh my gosh I got stenosis, but literally what it means is Abnormal narrowing of a passage in the body you can have stenosis in your back you can have it in your Low back your neck you can have it in your arteries. So if your arteries start to clog up with plaque That’s stenosis arterial stenosis and a lot of times the stenosis is really merely a product of aging, right it’s like arthritis Isn’t it quite often, I mean, so don’t be panicked. I mean my guess is Brad that as you get older There’s a large percentage of people who have stenosis and probably don’t have pain right I mean It’s just it’s very very common, as the disks Shrink up a little bit as part of the aging process when you hits 50 60 or 70s there’s stenosis going on It’s just that it’s not a problem right so It’s not a big deal when you see your x-rays or your MRI and they talk about stenosis, You know it may or may not be an issue so should we talk specifically what causes a problem with stenosis? Well, which one are you talking about spinal or a little bit of foramenal? Well a little bit of both actually For example if you have stenosis oftentimes walking Becomes a problem the longer you walk you may have, if you have symptoms down one leg You may have foramenal stenosis on one side, if you have both legs becoming weak and tired or numb Then you may have central stenosis and central stenosis Generally a lot of times they call it shopping-cart syndrome sure because am I jumping ahead too far? Go ahead we’re in tune. So a lot of time What it means is that you feel a lot better when you’re bent forward a little bit, because when you lean on a shopping cart You’re taking some of the pressure off your back And I see I mean as soon as someone says that That it’s down both legs, and it feels better when they lean on the shopping cart. I’m like Stenosis right almost always is Another good example whether it’s foramenal or Central is if you’re working overhead becomes painful, pain cuz is consistent It goes down one or both legs and then when you sit everything feels better Everything feels immediate relief right a pretty good sign so when we say again Brad I don’t think we pointed this out now so central would be Lonnie has a restraining order against us so we can only get within 10 feet of her so that’s good so Central would be right here. That’s down the spinal cord, right the whole spinal cord is being impinged Yeah, foraminal is the little holes on the side right yeah, and so every vertebra you have a foraminal Foramen or foraminal So and you can show the central one right on there And that gets narrowed up so when you extend or you stand or you walk it actually Pinches that main Canal where the spinal cord goes through and when you bend forward it kind of opens it a little bit so that’s why The ligament also thickens and thins Alright, so let’s get to the exercise It only took us five minutes. We only wasted five minutes of your time to get to the stretch That’s a nice thing about YouTube you can go to the little button and move it around Okay, so now this is really a nice stretch anytime you do a stretch to open up that gap and you can do this And this can help Long-term as well, so it’s not gonna feel good While you do this stretch, but it can help with other symptoms, maybe walking longer now This is old school not old school this kind of works Just simple double knee to chest can be helpful And if that feels good when you’re doing it this next one is probably gonna feel even better Okay, so yeah in this instance We took a big towel and a sheet even and rolled it all up together, you have to roll it very tightly A roll like this one of these rollers, soft Density roller works the best, but if you don’t have one of these You don’t want to spend the money Go ahead and roll it up and give this a try, get one of these and if this works Then you’re gonna want one of those because it’s going to feel so good you’re gonna put that roll Not on your belt line, it’s gonna be below your belt line, so essentially it’s gonna be on The sacrum, maybe we can show them, so the sacrum Is a triangle shaped bone right here, which is right here on me So I have it on the sacrum below And you know you’re having it in the right place because when you bring your knees up You can just do one knee at a time or you could do two you’re gonna feel immediate relief And it’s actually gonna feel good. I have stenosis I have symptoms like we discussed, and I love this stretch, Brad had stenosis and spondylolisthesis This possibly could work for spondee too right, a lot of people with spondylolisthesis Do have a component of stenosis in there just as the way things work so You probably want to start with one leg first Yes, go to one leg first, and then you can try two And only do it if it feels better it probably will so I haven’t done this exercise with my patients Brad So has everybody tolerated it okay? You find anybody that said no no? Well the problem with an older patient is to get in that position And you have to do it you can’t do it on your bed very well It has to be done on a carpeted floor which means you have to get on the floor which is very problematic for some people That’s the biggest problem as far as it not working, but if this does show Improvement this will work better yet You have to get the soft one if you get too hard when it’s not that comfortable so the low density OPTP is one we like to use. Yeah, we got it in our list below Yeah, it’s the blue one. Yeah now what I found with this is you know we can do the one knee Make sure you do both of them, and then this actually take the roller and I roll it away from me and I’m not gonna do it here on video, but I actually take my pants And I stretch it down so it goes on my skin, and I roll it away And it gives me a stretch, it pulls. It even feels better Bob. This is incredible It’s almost like a little traction It is, so you put the roller against the skin And then push it away right there and gives you a little traction. I am in heaven right now Bob You know what I mean. Yeah, it just feels really good. It really does so that’s the key right there now for strengthening we want to strengthen and bend The pelvis or the lumbar spine from the bottom down so that’s what this does not we’re not gonna Flex it this way we’re gonna stretch it from here down just like those do, can you throw me the ball Bob? The best strengthening exercise is to flex that lumbar spine from the Hips down, which I think the best way to do it is with a ball because it puts your back in a neutral position automatically This takes the right sized ball a little bit of practice so you can grab ahold of it If you do it with shorts on so your skin is touching the ball and with a pair of shoes That the rubber edge digs into the ball makes a huge difference on how easy it is To get ahold of the ball now this Assuming if you have strong enough abdomen muscles will feel good as well. These are not easy though. I’m gonna say because I just started doing these Brad and I’m still They’re difficult to do But if they’re hard you grab your knees here, gonna get ahold of the ball And then help out, and this is one that’ll take a little patience a little time But when you tighten up the muscles here in flex lumbar spine, that’s gonna help open up that gap That stenosis and it’s gonna help make it more of a permanent fix So that when you’re walking you can start to walk farther, so you want to do the stretching and Then the strengthening and the repetitions You know the goal initially you can do some help, but you know try to do up to 10 And you can assist with your hands And then you know work to ten without and after doing these for a few weeks You want to get the 20, 30 and up to that number if you can because you want to get toned up for more I do 40 of them But I had been doing core workouts so, but again. Even though I had been doing core workouts already I found it difficult to do, a smaller ball works a little bit better This is a tough ball So the smaller ball will be easier particularly for a beginner, and you can use those further exercises as well so there you go There’s that two exercises stretching strengthening for that low back stenosis spondylolisthesis but we haven’t gotten up to the Broken heart? There you go. We can fix just about anything except for a broken heart. I caught him daydreaming. Yeah, thanks for watching

58 thoughts on “Single Best Stretch & Strengthening Exercises for Spinal Stenosis of Low Back-Real Patient

  1. I just subscribed. Really like some of your suggestions. My problem is I’m 80 and have had a lot of health problems the last 3 years. This would be great because my back really bothers me. The trouble is I don’t think I can get down on the floor. And if I get down I’m not sure I can get up again. Help I’m falling and I can’t get up. 😆. There are a lot of us old folks, so keep that in mind when you make your videos. Thanks. DEE*

  2. I have added this stretch to my workouts. I'm a fairly fit 20-something female, why would this seem to be causing lower back pain and a slight dizzy feeling?

  3. You guys are the best! I do the stretching one as part of my yoga practice but the strengthening one, it's a definite in the routine. I saw a trauma specialist today and discovered a lot of things about my spine that I didn't know. 1, my stenosis is degenerative and I haven't had it since birth 2, I have knackered discs in my thoracic spine as well as my lumbar 3, I have arthritis in my neck, and 4, one of my vertebrae has moved. This was an MRI that was done 5 years ago, the neck x-ray was last year. When I phoned my gp for the results of the neck x-ray I was told everything was fine, I didn't know there was arthritis there. I know it's common but I'd like to know what's going on in my body so I can do my best to keep it functioning. I'm 44 with the spine of someone 30 years my senior! So I'm very thankful for you guys, you've helped me to deal with my disabilities, unfortunately it is that bad. My husband does pretty much everything in the house and it can be very depressing. Love you 2 xx

  4. Thank you both so much! I have Stenosis and the other item mentioned but cannot spell it. I have lots of problems since that back surgery and can hardly walk at times. Well this will help so much am sure. Have the ball, and used it before and it was better. Laid on stomach and allowed myself to drape over it and walked with it forward and back. It stretched my back out! I just have had Sciatica really something terrible for three weeks and Fibromyalgia kicked in and have been quite ill and could not exercise as it hurt too much. Climbing our steep stairs, about killed me wiht Sciatica, as all of right side, was in severe pain. Am a little better, but still hurting I am going to 68 yrs old and too young for this stuff . But guess it is normal as you mentioned above to have the Arthritis and Spinal Stenosis but some people just do not have problems . My husband is going to be 71 yrs old and he has not been to a Dr in maybe 20- 30 yrs as his place of employment stopped doing physicals and he never bothered on his own, and he says " if it is not broken, do not fix it" Try to get him to go for Physical ,but he will not do it. Tried to explain, 'know one can see inside of you this way!' But he does well and really does not seem to have any problems going on! Thank God some people just do not have it. I had to use a cane in the house a couple times and felt it was so embarrassing at my age, but yet it did help me . Tried so hard to do my share of work here at home and was going to do laundry, but knew bending would be horrid, but my husband stopped me and thought I was acting ridiculous. So glad he was here. (Shoveled very heavy, very / deep snow here in the north east, and that started my problems up. Never again!) Wrong thing for anyone with these problems to do, but wanted to (help my husband ,as could see he was getting tired, even with snow plow. Thought I could at least shovel the sidewalk up to porch and did, and that was it.. got big problems going )Yes, I bent my knees to shovel ( they have arthritis badly too) * Just to remind people 'not to over do' when it comes to stretching and' not over lifting'* I suppose most will know about it. THIS does help me anyway, as learning exercises for the problem is the KEY. I can see where the roll under coccyx/sacrum area, would help, with lifting legs. Guess I mention all of this, to let you know how helpful it is to see the video's, and maybe to keep some others from hurting themselves .TY!

  5. Is hip thrust a recommended exercise with lumbar spinal stenosis or it can make things worse ? I have foraminal stenosis as well as spondylolisthesis 1st grade and doing single leg hip thrust seems to aggravate my symptoms.

  6. At the conclusion of this video when Brad was finished using the green ball he got up from the floor using an interesting method. I kept rewinding & even slowed the speed of the video to try to see the fine details. Brad, could you please go over this slower? I have great difficulty getting off the floor & I believe your technique would solve a huge issue for me. Most folks my age can't even get off the floor & I feel this would be helpful for many people. Thanks so much!

  7. Dear Sirs,

    Your videos are fantastic.
    Somehow the volume is less.
    Please increase volumes. That will help us to hear you properly.

    Many thanks
    +91 917 666 2085

  8. I just bought a 3 in regular foam pad to sleep on the floor…is this a better option for sleeping with spinal stenosis? I had a casper bed👎🏿useless $500$ down the drain. Can I do the stretch on the 3” foam pad? Just bought your OPT roller but I cant lift my body to get into that stretch😭 vicious cycle of pain☠️

  9. This channel is awesome! You guys are helping so many people by spreading wisdom and information. God bless you

  10. My stenosis comes when I sit, in the form of saddle anesthesia and it will affect my legs, too, though not to the same degree. I've been working with a chiropractor and gotten better, only to have something happen that sets me back and causes relapse; an incompetent massage "therapist" was one of these things. Meanwhile I have to live mostly flat on my side in bed. What can I do?

  11. If stenosis is caused by bulging/herniated disc, would you still recommend those exercises ? For some PTs those knee-to-chest stretches are a no-go until disc is fully healed.

  12. Im 28 One time i bend over to quick to pick up some trash and got up fast i took some steps and my feets gave up so i layed on the floor for about like 30min

  13. Please could you tell me why on ATHLEAN-X video Jeff tells people not to use a roller on your lower back?

  14. Could you suggest an exercise for chondromalacia patallae without hurting low back or spine muscles. Thanks

  15. What if you have "shopping cart syndrome" and the pain shoots down only one leg? Would that be central stenosis or foraminal stenosis?

  16. "I am in heaven right now Bob." I couldn't help but laugh at that. Haha
    That was a great video guys, thanks and keep it up!

  17. I’m 35 and have been dealing with spinal stenosis for 8 years… I can’t work, I have no life and the doctors won’t do anything! I am on the strongest painkillers they can give me and the pain injections don’t work. I’m fed up of everything 😢

  18. Does your stenosis stretches apply to herniated disc l5?
    I was so scared till you guys!
    Also if your in your 30’s is this something that means you’ll have a harder life since it seems it’s more of a aging thing and 30’s k think is going

  19. Will this stretch work for foraminal stenosis as well? Please tell me best stretch for foraminal stenosis l4-l4; l5-s1. Thank you so much Sirs.

  20. I had an MRI done and I do have spinal stenosis but I really only hurt when I sit very long I have to sleep with a heating pad or i'm in a lot of pain stretching helps but nothing stops the pain for long any idea's?

  21. Brad had stenosis and spondylolisthesis and the single best exercise you are showing us can open up the spinal canal. How long does it take to heal/cure the problem?

  22. I have severe stenosis and my surgery will replace my discks with cages, titanium and screws. Do you have post op videos?

  23. Thank you for your useful videos and tips. i follow you from Afghanistan. I have and issue of cervical degenerative disc disease on my neck causing stiffness of my neck and left shoulder and arms numbness, weakness and burning of upper shoulders i really appreciate and need your advice for some related exercises. Thanks in advance.

  24. Bod & Brad, if it the exercise is for spinal stenosis of lower back pain, should not it be called or named as "Lumbar Spinal Stenosis" since it is lower back.

  25. Hello, can you help me to get rid of the pain for three years? Please help me for the sake of humanity and save me from back pain… Please respond to meI have a magnetic image machine too

  26. But do you still do these exercises if u have a disc herniation? I thought you should avoid these movements if you have a herniation.

  27. Many of the spinal stenosis is caused by herniated disc, you should have taken care of this while recommending this knee to chest. One should not do this knee to chest for stenosis caused by herniated disc

  28. You guys talk a lot! Reminds me of a bromance I had a few years ago. These are the only exercises that have helped me relieve pain since my MRI results confirmed stenosis. Thanks for the great info!

  29. Love this video, your explaination is perfect! Now I am hoping that the exercise will help me out. Too funny, Brad describing it without "pants".

  30. Hello, I am very happy to follow you and follow your advice and work all the exercises, also accept the idea of ​​aging and make it more flexible. from Saudi Arabia

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