Spinal Stenosis Stretches - Ask Doctor Jo

Spinal Stenosis is caused by the narrowing of the spaces in the spine which puts pressure on the nerves and causes pain. There are various spinal stenosis exercises and stretches you can do, but these are Doctor Jo's top three stretches to help relieve the pain. Learn more at http://www.askdoctorjo.com/content/spinal-stenosis-stretches

With spinal stenosis, when you bend backwards, it puts pressure on the nerves and causes pain. So the stretches you will be doing to relieve the pain with be bending the spine forward to open up the spaces where the nerves come out of the spine.

For the first exercise, lie down on your back with your knees propped up. You are going to do a simple knee to chest. Bring one knee towards your chest by grabbing underneath your knee and pulling up to you. Hold the stretch for 30 seconds. You shouldn’t feel any pain, just a stretch through your lower back. You will stretch each leg three times. You can alternate back and forth or do them all on one side before switching.

The next stretch is a double knee to chest. Now you will bring both knees up towards you. Some people will grab up around the top of their knees, which is fine, but if you have knee issues, you might want to grab underneath your knees so you don’t put extra pressure on them. Again, you will hold these for 30 seconds and do them three times.

The last stretch is a child’s pose. Turn over onto your knees and sit back onto your feet. Put your arms out in front of you on the ground and stretch them forward reaching in front of you. Hold for 30 seconds and do them three times. If it is comfortable, you can hold them longer than 30 seconds.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):
https://www.youtube.com/watch?v=HsWYPWmzt5s

Lower Back Pain Back Flexion Stretches:
https://www.youtube.com/watch?v=KNvJyfrSqW4

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Spinal Stenosis Top 3 Stretches:
https://www.youtube.com/watch?v=9c9ho-Pbmv8

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.