Dr John Zielonka

Lumbar spinal stenosis exercises are not the same as bulging or herniated disc exercises. Using the wrong type can actually make symptoms worse. Stenosis usually responds to movements that reduce spinal compression and open space for the nerves, while disc issues often respond to movements that reduce disc pressure and calm nerve irritation.

In this video, you’ll learn how to tell the difference between stenosis and disc-related pain, why symptoms can feel similar, and which exercises typically help each condition. Understanding the mechanics helps you choose movements that relieve leg and back pain instead of aggravating it.

2 hours ago | [YT] | 0

Dr John Zielonka

Most spine pain after age 65 is caused by structural changes, not weakness or poor fitness. As discs, joints, and spinal canals degenerate, the way force moves through the spine changes. This often leads to pain that worsens with standing or walking and improves with sitting or bending forward.

This video explains why chronic back and leg pain after 65 is often mislabeled as “just aging,” and how conditions like disc degeneration, arthritis, and spinal stenosis follow predictable mechanical patterns. You’ll learn how these changes affect posture, walking tolerance, and nerve function, and why generic strengthening or rest often fails to help.

1 week ago | [YT] | 1

Dr John Zielonka

Leg pain from spinal stenosis often worsens when certain exercises increase pressure inside the spinal canal. When the spine is loaded or extended in specific ways, nerve space can narrow even more, triggering pain, numbness, heaviness, or fatigue in the legs.

This commonly affects people with lumbar spinal stenosis who notice symptoms flare after exercise or walking. Many assume this means the condition is worsening or that they aren’t strong enough. In reality, the issue is often repeated exposure to movements the spine can’t tolerate, many of which are commonly prescribed and labeled “safe.”

In this video, you’ll learn how spinal stenosis leg pain follows a compression pattern, why some exercises make symptoms worse, and which types of movements usually help instead. You’ll also discover how reducing spinal pressure, improving flexion tolerance, and choosing the right exercises can ease symptoms and support better walking without flare-ups.

2 weeks ago | [YT] | 1

Dr John Zielonka

If you’re over 65, this video shows 10 gentle daily exercises designed specifically for aging bodies. These are not extreme workouts and not meant for people in their 20s. They’re safe, practical movements created to support strength, balance, and mobility after 65.

Dr. John Zielonka, a neurofunctional chiropractor in Ottawa, Ontario, brings over 30 years of experience helping thousands of patients stay active and confident using simple daily movement. Many people report better balance, less stiffness, easier walking, and more confidence in everyday activities.

1 month ago | [YT] | 0

Dr John Zielonka

If standing feels harder than it used to, or walking feels unsteady even though you’re not dizzy, the problem may not be your inner ear. For many people, these “off balance” symptoms actually come from lumbar spinal stenosis and nerve compression in the lower back.

In this video, Dr. John Zielonka, neurofunctional chiropractor in Ottawa, explains the hidden pattern he sees every day in patients with weak legs, back tightness, numbness, and walking difficulties, and why the real cause is often missed.

1 month ago | [YT] | 4

Dr John Zielonka

If you’re dealing with sciatica or an L4–L5 or L5–S1 disc herniation, you know how fast pain can change, from mild stiffness to sharp, burning leg pain with one wrong move. Most stretches and online routines aren’t designed for irritated nerves and can actually make things worse.



The people who get lasting relief don’t stretch everything; they decompress the nerve, calm disc irritation, and rebuild real spinal stability in the right order.



In this video, you’ll learn the 10 best exercises for sciatica and disc herniation relief.

• 5 movements to reduce nerve tension and create space
• 5 exercises to strengthen and stabilize the spine

1 month ago | [YT] | 0

Dr John Zielonka

If walking longer than ten minutes causes leg numbness, back tightening, or a shrinking stride, this video could be the turning point.

Most people think they need harder or more complicated exercises, but that’s not why symptoms keep building. There’s a simple pattern behind why walking becomes painful with spinal stenosis, disc herniation, or degenerative spine changes.

In this video, you’ll learn five everyday fixes that reduce nerve pressure, slow numbness, and help you walk noticeably farther, without floor work, equipment, or long routines.

1 month ago | [YT] | 0

Dr John Zielonka

If walking longer than ten minutes causes leg numbness, back tightening, or a shorter, shuffling stride, there’s a reason it keeps happening, and it’s not a lack of effort or exercise.

In this video, you’ll learn five simple, everyday fixes that reduce nerve pressure, slow the buildup of numbness, and help you walk noticeably farther with less discomfort. These fixes target the real reasons symptoms worsen while standing and walking, especially with spinal stenosis, disc herniation, or degenerative spine changes.

1 month ago | [YT] | 1

Dr John Zielonka

Do your legs start to feel heavy, shaky, or even give out after standing for a few minutes? In this video, you’ll learn a quick test to see if the problem is coming from your spine, plus one simple move that can instantly take the pressure off so you can stand longer without pain.

Most people think leg weakness is caused by poor circulation or aging, but often the real issue is hidden pressure in the lower back quietly choking the nerves that power your legs.

By the end of this video, you’ll understand what’s really going on and what you can start doing today to stop your legs from giving out and regain your strength.

2 months ago | [YT] | 2

Dr John Zielonka

Sit at a desk all day? This video is a must-watch.

Discover the truth behind “sitting is the new smoking” and learn how to protect your spine,plus a bonus ergonomic setup guide at the end for lasting comfort.

3 months ago | [YT] | 0