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Spinal stenosis

The space around the nerves in the lower back narrows with age. The result is heaviness, aching or pins and needles in the legs when you walk — which eases when you sit down or lean forward.

Do not wait for an appointment

These are uncommon — but they need to be seen now.

  • You cannot pass urine, or you leak without knowing
  • Numbness between your legs or around the back passage
  • Weakness in a leg that is getting worse
  • The leg pain has become constant and no longer eases when you sit
  • Fever, weight loss, or you have had cancer in the past
Sheet 04 · Stenosis exercisesNeck & backSlow to change; manageable for years

Do this

  • Walk with a trolley or a stick — leaning forward opens the space and you will go much further
  • Use a cycle instead of walking for exercise. Most people can cycle for far longer than they can walk
  • Stop and sit before the pain builds, then continue. Distance in short blocks beats one long attempt
  • Strengthen the core and the hips
  • Exercises on Sheet 04 — these are flexion-based, and bending forward is helpful here

Avoid this

  • Repeated backward bending and extension exercises. They close the space further
  • Assuming surgery is inevitable — many people stay stable for years
  • Stopping walking altogether. Distance is lost quickly and hard to win back
  • Long periods standing still — that is worse than walking

The questions everybody asks

How do I know it is this and not poor circulation?

The give-away is what relieves it.

Stenosis eases when you SIT or LEAN FORWARD, and people often walk further pushing a trolley than walking upright. Circulation problems ease with standing still. If in doubt we check the pulses in the feet.

Do I need an MRI?

Only if we are considering surgery.

The scan does not change day-to-day management. It matters when the walking distance has become unacceptable to you and an operation is genuinely on the table.

Does surgery work?

For leg symptoms, often well. For back pain, much less so.

Decompression relieves the leg heaviness and improves walking distance in most people. It is not an operation for back pain, and we will say so plainly.

Open the exercise sheet

Pictures, how many and how often, and what it should feel like. Free, and printable.

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Low Back Pain and Sciatica Englishहिंदीमराठी
Squatting, Floor Sitting and Indian Toilets Englishहिंदीमराठी
Starting to Exercise Safely Englishहिंदीमराठी
Your Pain and Swelling Tablets Englishहिंदीमराठी

On cost: if we suggest a scan, an injection or an operation, ask us what it costs and what happens if you do nothing. We will answer both. You should never feel pushed into spending money.

Consultation is ₹500 for a first visit and ₹300 for a follow-up, the same at both clinics. For anything else, ask at the desk or on WhatsApp before it is done — we will tell you the exact cost.

Should you come and see us?

A page is a starting point, not a diagnosis. If the pain is not settling, come in and have it looked at properly — bring any X-ray, MRI or CT films you already have.

Nallasopara West

Opposite Patil Hospital

Shop No. 14, Veena Apartment,
Opposite Patil Hospital, near Panchmukhi Hanuman Mandir,
S.T. Stand Road, Nallasopara West — 401203

Monday to Saturday
12:00 noon – 2:00 pm  ·  7:30 pm – 9:30 pm
Sunday by prior appointment only

Call 87665 22099

Virar East

Opposite Parimal Hospital

Shop No. 7, Damodar Tower,
Opposite Parimal Hospital, Morya Nagar,
Manvel Pada Road, Virar East — 401305

Monday to Saturday
5:30 pm – 7:30 pm
Sunday by prior appointment only

Call 92702 84859

Other conditions

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East