Aquatic therapy classes can be an enjoyable way to get aerobic exercise, and it's easy on the joints. The water's built in resistance increases strength and endurance. Many people find it very relaxing--especially just taking some time to rest, breathe deeply, and float. If walking on land creates weakness in the legs, striding back and forth across a pool can be the perfect strategy to increase heart and respiration rate, without the risk of falling. For those who want to tr

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

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

REHAB YOUR OWN SPINAL STENOSIS Strategies to Improve the Health of Your Spine Terri Night Terrific Books (164 pp.) $24.95 paperback ISBN: 978-0-9974566-0-8; March 18, 2017 BOOK REVIEW A seasoned physical therapist draws on her 25-plus years of knowledge about the causes and treatment options for spinal stenosis, a narrowing of the spinal canal. “Reading this book...will make you a more knowledgeable and prepared collaborator with your chosen healthcare practitioner,” says t

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