Thanks Brian! I will do all these. It’s weird. I didn’t think I could walk at all. But I’ve been doing a modified fast and the inflammation has come e down some. Sometimes the thigh muscle spasms so bad it pulls my knee cap out of place. So the muscle relaxers keep the spasm down and it doesn’t pull on the disc to pull it more out of place either. I hate taking them and tried to use them sparingly but I got worse and worse. Well, they helped some. When I found out pain management was going to send me to an orthopedic surgeon I became real afraid and decided I was not going to get surgery. I did some wall push ups and arched my back backward just a tad to force my vertebra back into place. Hurt so bad I almost blacked out and almost threw up. But after that subsided I felt better. A little at a time I walked in the house with little slow steps and walked 2,500 steps. That seemed to help the pinched nerve muscle weakness. I can’t bend after doing that for a while. It feels like bone on bone at my L3. It just grinds on my nerve. But when I lay back down it eases up. I’m gonna screen shot your advice and do it.

Beautiful question! I stopped taking methocarbamol once I learned that Neurogenic spasms are at the heart of mine. Like every advice here, talk with your doctor before changing or stopping any Rx or OTC medication. I look at re-starting after long episodes during the long flare-ups. Here is what I do that helps me get (re-)started during flare-ups:

1. I treat the spinal stenosis related nerve issues with anti-inflammatories.

2. Eat well-balanced smaller portions that are non-inflammatory.

3. Get up, stretch slowly and then,

4. slowly walk some steps, as many as I can without tasking my lungs or heart.

5. Slowly, do one circuit of muscle strengthening exercises, sometimes I don't get this far. And, do at least one chore that is required, which I can do, even if it just a small one.

6. Drink plenty of liquids, water is best.

7. Don't over-rest, do get up and repeat 3-6. I had to accept that some days are totally fatiguing. These days aee noted by higher heart bpm, crazy dizziness that is debilitating alone, headaches are close to or totally migraine level, and spasms are too overwhelming.

8. Treat overwhelming spasms with TENS unit and then switch to slow muscle contractions with slow releases for affected muscles. Be sure and treat opposit side of body equally for a better recovery.

9. Keep sleep habit as regular as possible, even if only able to daydream (uncontrolled and free flowly) followed by mediation techniques. If you know deep state meditation techniques, bravo. Cycling through these will mimick sleep enough to get through the roughest nights. Early on in the severe journey, prior to diagnosis, I went three years without sleep while working 50-90 hr work weeks. This disease is severely challenging. But, this one important skill can be learned from trained psychologists. I learned during high school through post-graduate studies.

10. Practice good listening habits throughout the worst part. This builds better endurance, better intra-personal and communication skills (essential with any severe disease) and improves hope with a stronger inner fortitude. This is very hard at first. But, more days become easier over time.

11. Respect your limits even when others don't. But, never settle for laying on the bed or recliner for long periods. Let others see (let your light shine as if on a hill) the effort you make. They will eventually understand a little better.

12. Focus on loving who you can, including yourself. Love as you wish to be loved. So, show others how to love yourself during the ups and downs, ... from time to time, a little at a time.

You raise heartfelt and good questions. I look forward to learning more from you and others.

Gotta go.

Forcing myself to walk to the kitchen to put things away helps rather than depending on husband for every move. Keeping an eye on how I feel and whether or not the thyroid is to blame for symptoms. Need to get more consistent with the exercise for upper back and core. Brian2 idea for smaller meals really helps. Keeps my belly from expanding and putting more strain on the spine. Just remembering to move and hydrate goes far.

The only thing I can tell you is that I had to have a laminectomy. Sorry I couldn't give you a better answer.

Find a pilates tutorial and I'm sure you'll find gentle stretching movements that will help you.