The single best exercise for spinal stenosis is the pelvic tilt, which helps to relieve pressure on the spine and strengthen the core.
Pain in the deep buttocks and lower back may indicate sciatica or piriformis syndrome, often caused by nerve compression.
It is often better to alternate between sitting and lying down with lower back pain to avoid prolonged pressure on one area.
The fastest way to strengthen your lower back is through a combination of core exercises like planks, bridges, and back extensions.
To tell if lower back pain is muscle or disc, muscle pain is usually localized and improves with rest, while disc pain often radiates and worsens with movement.
Alternating between sitting and laying down can help, but laying down too much can be detrimental.
Sleeping without a pillow may help some people with lower back pain by maintaining a more natural spinal alignment, especially if they sleep on their back or stomach.
Initial discomfort can occur due to muscle activation and increased activity levels.
Avoid heavy lifting, twisting movements, and high-impact activities.