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What NOT to Do With Lumbar Spinal Stenosis (Avoid These Mistakes)

Dr. Jon Saunders

157,794 views

If you have lumbar spinal stenosis, some everyday habits and exercises may actually make your symptoms worse.

In this video, I'll walk you through the most common mistakes people make with spinal stenosis—and what to do instead to help you walk farther, stand longer, and move with less pain.

You'll learn:
✅ What movements often aggravate lumbar spinal stenosis
✅ Which exercises to avoid (and when)
✅ Better alternatives that can help reduce pressure on the nerves
✅ Simple tips to make daily activities more comfortable

Remember, every case is different. If an exercise significantly increases your pain, numbness, or weakness, stop and consult your healthcare provider.

Learn How We Help Patients With Lumbar Stenosis: https://www.chirofirst.ca/conditions/...

📺 More Lumbar Spinal Stenosis Videos:

▶ Best Home Exercises for Lumbar Spinal Stenosis
Best Home Exercises for Lumbar Spinal Sten...

▶ How to Sleep With Lumbar Spinal Stenosis
Best Sleeping Positions for Lumbar Spinal ...

▶ Best Home Exercises for Cervical Spinal Stenosis
Cervical Stenosis: 5 SAFE Neck Exercises T...

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Channel Disclaimer:
The information provided on this channel is for educational purposes only and does not constitute medical, chiropractic, health, or other professional advice. No professional relationship is created by viewing or interacting with this content. Always consult with a qualified healthcare provider regarding your specific health concerns before attempting any exercises, stretches, or techniques shown here.

Please note that the content may not cover all information regarding the subjects addressed and could become outdated over time. Some exercises or techniques might not be suitable for everyone and could potentially worsen your condition or cause additional problems. Listening to your body is essential—stop immediately if you feel pain or discomfort and seek professional advice.

The creator/owner of this channel is not liable for any injuries, adverse effects, or issues resulting from the use of the information provided. By using this content, you acknowledge that you do so at your own risk.

20 Comments

@drjonsaunders Creator 2 months ago Pinned

What activities make your spinal stenosis feel worse? I'd love to hear your experience—and if there's another topic you'd like me to cover.
📺 If you're looking for the next step, watch these videos:

• Best Home Exercises for Lumbar Spinal Stenosis
• How to Sleep With Lumbar Spinal Stenosis
Stay active, keep moving, and I'll see you in the next video!

@loubelle-x8f 1 month ago (edited)

Lumbar 4/5 stenosis, plus arthritis. Standing, walking, exercise such as walking or swimming past a certain point. I get incredible stabbing pain in my right knee when my symptoms are active. Sleeping is extremely difficult because when I am stretched out and relaxed is when a lot of the pain activates.

@bcalvanese 1 month ago

When i was 61, I was able to power walk every day from 3 to 8 miles, and I could run 13.5 miles. When I hit my mid 60's my back and hips started hurting more and more. Got to the point where I had trouble walking 1 to 2 miles without pain. Got it checked out, and turns out my hips are fine, but I have spinal stenosis in my lower spine. I'm 69 now, and have started doing free weights and core exercises, and losing weight. This seems to be helping as yesterday I did a 3 mile hike on hilly terrain without too much pain. I only had to stop to sit down for a few minutes at the half way point. I think being over weight and having a weak core is a big factor, because extra weight pulling down on my spine, and a weak core not properly supporting my spine.

@marciasadler3266 3 weeks ago

Thank you.

@PatrickLelong-o5b 3 weeks ago

I was diagnosed with this several years ago, now I'm in my 60's and several years ago I had chiropracticor, I walk between 5-7 miles a day, she made a suggestion, compression pantyhose. What a huge difference it makes...I've worn them daily, even suggested them to many others, male and female. Try it it helps.

@julieschlechte1296 1 month ago

Standing is the worst for me. It makes taking a shower or cooking a meal very difficult. I now sit at the kitchen table for a lot of meal prep instead of standing at the counter. I sit way too much. But I also suffer with many other problems. I love your videos 😊

@a.s.5903 4 weeks ago

Many thanks, very useful and important!

@hemapiyaratna2888 1 month ago

Thank you 🙏

@cht2162 1 month ago

Excellent advice......

@gamingunmasked2726 1 month ago

Thank you very informative.

@london7982 10 days ago

I learned a lot from this thank you

@julieeide3408 1 month ago

Standing is the absolute worst for me. I constantly walk in place while doing chores requiring standing. Fortunately I can still walk and hike fair distances.
After a day of picking up and carrying grandsons can make for a painful evening but I usually recover by morning.

@MarkAugustus-t3w7s 1 month ago

My mistake is resting too much. Pillow between the legs at night really helps.

@stevenmac9158 2 weeks ago

It started with tingling in my hands and feet. Then I was having trouble with holding things, tying my shoes. Then I read that tingling and numbing on hands and feet are symptoms for serious medical issues. I freaked out fearing I had ALS (I was 55). When I could no longer ignore these symptoms, I saw my PCP, who immediately sent me to see a neurologist., who immediately put me in the hospital. After 2 weeks oi testing and probing me, they said I had Peripheral Neuropathy. 6 months later, my mobility became an issue. Back pain, especially just standing, which made no sense to me. As the pain progressed, I was forced to use a cane. My posture worsened and could no longer sit or stand straight. I told my PCP that PN did not explain my back pain or mobility issues. People were saying I was being dramatic or lazy. I could no longer work (I was a photographer), and unable to apply for disability without a prognosis. Then my mother passed away. I fell into a deep depression. It was too painful to walk, so I just sat in the dark all day long. This is the last thing you should be doing with spinal stenosis. My symptoms progressed more rapidly. My mother was very generous in her will for me, and suddenly I had enough money to retire comfortably. But it gave me less incentive to do anything. Then 1 day I fell, suffered a concussion and was hospitalized. My PCP sent a back specialist to see me and he took xrays of my back. He said I had bone spurs, a herniated disk and spinal stenosis. I knew I was not making up the pain, and not losing my mind! I am seeing a PT 2x a week and am improving. I thought I was going to be dealing with extreme back pain the rest of my life, but now I have hope.

@damarialeonard-vz7dn 10 days ago

Your 200% percent im going threw tht now

@1981lowrider 13 days ago

Excellent presentation. Thank you Sir and well done…

@chrise9585 13 days ago

I have been avoiding my stairs with the nerve pain !!

@robertpowell5538 3 weeks ago

Thank you for your video. I can show this to my family, so they can better understand. You nailed my symptoms + plus right groin pain.

@wandaanderson9362 3 weeks ago

I sit too much. I'm 84 yrs. i was diagnosed 12 yrs. ago. Also a problem with pain in my neck for most of my life. two years ago diagnosed with peripheral neuropathy. Not diabetic. balance problems when I walk, light headed. I appreciate your video.

@LoveMarie313 1 month ago

I am beyond frustrated with my lower lumbar stenosis. I have a burning sensation in my legs, and most recently, the pain from my back makes it hard to sleep at night. I went from doing 5ks every few months to barely being able to walk a block. PT didn't help, meds didn't help, I just feel hopeless about it.