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

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

1. Spinal stenosis always gets worse over time. FALSE: Studies have shown that some people with spinal stenosis show a decrease in spinal stenosis over time. (Who are these people, and what do they know?) 2. You should force yourself to stand up straight to lessen the symptoms of stenosis. FALSE: Forcing yourself (or someone else) to stand up straight can create more pressure on the spinal cord and lead to increased weakness in the legs. It’s better to allow yourself to stand

Elastic Lumbar Corset ​ Ride an exercise bike. Work out while decreasing pressure on the spinal cord and nerves. A great alternative to walking. Stop forcing yourself to stand up straight. If you’re comfortable standing up straight, great. But if standing up straight is making your legs feel rubbery or your low back feel like it’s going to cave in, you’re better off finding a nice place to sit down. Use an elastic lumbar corset. Helps limit large movements. Helps if you’re go

The word stenosis is defined as an abnormal narrowing of any opening in the body. You can have aortic valve stenosis (narrowing at the valve to the major artery of the heart), bronchial stenosis (narrowing of the bronchial tube of the lung), or intestinal stenosis, which is, well, just…very unpleasant. The term spinal stenosis relates to an abnormal narrowing of either... The spinal cord canal or The nerve openings Think of a piece of Swiss cheese. Swiss cheese has holes big