Sorry to hear you have sciatica and mild stenosis. Great question. Pain and inflammation with lumbar stenosis can increase with extension-based exercises like this one - which is why a different approach is recommended for patients with significant stenosis. However, mild stenosis is common, and this exercise helps a good percentage of those with it--without causing increased pain/harm. This exercise is meant to be performed gently and progressively. So, if you try it, and it centralizes your symptoms (reduces numbness/tingling and moves the pain from your legs towards your back), it's helping you. Just make sure the pain in your back isn't more than mild and isn't continuing to increase.

​@@silverbushphysicaltherapythank you so much, doc. I do other exercises aside from this one but I find myself doing this cobra more than the others because it's so easy to do and it seems to relieve me of pain in my foot. I now have more peace of mind knowing that the cobra will benefit me even if I have mild stenosis. Thanks, doc.

Sure!@@morgueblack

Great question. Try the standard cobra position first, and then try the version shifted to your right for comparison. To the right may initially be more relieving; if it is, start with that version - since your symptoms are on the opposite side. But if it the standard version creates more relief, use it instead. Ultimately, we want to progress to the standard version. But many benefit from starting shifted away from the side of their symptoms.

Sure. Hope it helps!

Thanks!

Thanks.

Hi. If you use Amazon, there's a link in the description of this video that was just updated this week. The mat used here is two inches thick.

Appreciate the interest. We're located in NYC, but we do remote sessions. To find out more, call us: 212-388-8000.

Yoga is great :)