Efficient movement is truly an art. In sports, it's called "good form." But to us non-jocks, trying to get something done in the kitchen, garage, or garden, it's simply called "good body mechanics." Many people have come to believe that a shoulder-width stance is the ideal stance for almost every activity. Maybe this is related to the number of personal trainers and therapists who advise people to exercise with their feet shoulder-width apart, or maybe it's just been repeate

Some of us believe the best way to protect the spine is to move like a robot. We walk around like a robot (holding in our abs). We lift things like a robot (back straight, knees shoulder-width apart). We make love like a robot, and so on. But the fact is, human beings are not robots. It's normal for us to move in multiple planes, diagonals, and spirals. We need rotation in our spines when we walk to promote healthy circulation and normal tissue elasticity. Those of us with sp

Tai Chi for Spinal Stenosis? Yes, absolutely! If you have trouble standing, I recommend Tai Chi in a tall-sitting position, such as sitting on the arm or back of a couch or on high stool or bed. Some of my patients report dramatic post-surgical recovery breakthroughs after practicing just a few Tai Chi warm-up moves several times throughout their day. One reason for this may be that many conservative (and post op) back exercises are about stabilization and strengthening in th

Pliability, circulation, and joint lubrication are as important as the ability to generate force with our muscles. Even the way we breathe can have a huge effect on the spine. Physical therapists and athletic trainers are well-versed in ways to strengthen different muscles. You may be told by these professionals that certain muscles need to be stronger to support certain injured joints. If you have strong leg muscles or butt muscles, your knees will be well-supported. If you

Occasionally, clients with lumbar spinal stenosis ask me about rowing machines. Are they good? Are they bad? What muscles do they work? Rowing provides a work out for several large muscle groups (gluteals, quads, abs, lats), some that directly attach to the spine. Working muscles that attach to the spine improves circulation to the spine, which can be very advantageous for someone with spinal stenosis. Rowing also allows you to get a low impact aerobic workout, without having

Strategic exercise is smart exercise--exercise designed to provide the best chance for success. All you need to do is keep to a few basic principles: Choose just one or two exercises at a time and a realistic goal. Use gradual progression (just...go...slow). Should you have a flare-up--make adjustments rather than just ditching the whole program. Let's take a look at the exercise strategies of Kyle and Bill: Kyle is told by his doctor to exercise for his spinal stenosis and t

The following information was presented in a lecture at the Golden Future 50+ Expo in Pasadena, California on May 13th, 2017: Intro: My name is Terri Night. I’ve been a physical therapist since 1988—so, coming up I’ll be going on 30 years. Boy, did that fly by! In my career, I’ve worked all up and down the West Coast, including the Cedars Sinai Institute of Spinal Disorders, and with some of the best spine surgeons in the country. Like the many of you, I have my own “back” st