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October 1, 2021

As a Doctor of Physical Therapy at Superior Physical Therapy in Traverse City, MI, I want to describe what I consider to be the top 3 exercises, or movements, for stenosis pain relief. I will discuss this in the next 3 posts, but first I want to talk about what stenosis is and how you can test yourself for it.

You can watch a video demonstration of the 3 movements for stenosis pain relief by clicking on this link: https://youtu.be/1-wH100BVRI It’s one of our most popular videos.

Stenosis is a narrowing of the spaces within your spine, which can put pressure on the nerves that travel through the spine. The spaces are dynamic and can close with motion. They can also open up with motion.

Some of the motions that can compress the spaces, or make the spaces smaller, if you will, would be:

  • leaning (extension) backwards;
  • Leaning to the right is going to close the space on the SAME (right) side;
  • Rotation to the left is going to compress that space on the OPPOSITE (right) side.

Here’s a quick self-test for stenosis. If you have these 3 things, you're more than 97% likely to have stenosis in your lower back:

  1. pain with walking;
  2. you're over the age of 55;
  3. the pain goes away when you sit down.

In the next 3 posts, we’re going to learn 3 exercises, or movements, that are going to essentially eliminate or decrease the amount of time that the spaces are getting compressed.

Click here: Free Low Back Pain and Sciatica Workshop (back-class.com) to sign-up for our next Back Pain Workshop on Saturday, Oct. 9th at 10 AM.


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