Learn to Walk Pain-Free with Spinal Stenosis
- Learn the 3 mobility movements that immediately relieve nerve pressure before and during walks
- Master the 2 essential strength exercises that build your core without aggravating your spine
- Follow the exact 8-week walking program to safely extend your walking distance
- Understand why "flexion is your friend" and how to use it strategically for instant relief
If You're Tired of Cancelling Plans Because You Can't Walk Without Pain, You're Not Alone
Does this sound familiar?
- You avoid making plans because you know you'll need to sit down constantly
- You've tried exercises before, but nothing was designed specifically for stenosis-related walking pain
- You can barely make it around the block before that familiar leg pain forces you to stop
- Every doctor tells you to "strengthen your core" but never explains HOW to do it safely with stenosis
- You're stuck in a painful cycle: less movement → less muscle → more pain → even less movement
That's exactly what Pain-Free Walking gives you: a step-by-step system that works WITH your body — using flexion for relief while gradually building the strength and tolerance to walk farther.
A Clear Path to Walking Without Fear
Pain-Free Walking gives you the exact same approach Dr. Derry uses with his patients who struggle with stenosis-related walking pain.
Inside this 59-page guide, you'll discover:
Phase 1: Mobility — Flexion Is Your Friend
Learn the 3 key movements that immediately relieve nerve pressure and start improving your walking tolerance. You'll understand WHY bending forward helps (and how to use it strategically before and during walks).
Exercises included:
- Seated Lumbar Flexion ("Ol' Faithful")
- Standing Hip-to-Hamstring Stretch ("The Game Changer")
- Standing L Stretch ("The Anywhere Stretch")
Phase 2: Strength — Build Your Foundation
Master the 2 essential exercises specifically designed for stenosis that strengthen your core and hips WITHOUT aggravating your pain. These aren't the exercises you've tried before - they're positioned to protect your spine while building real, lasting strength.
Exercises included:
- Suspension Trainer Squat
- Assisted Lunge ("The All-Time Great")
Phase 3: Walking Program - Walk Farther, Stand Longer
Follow the exact week-by-week progression that safely extends your walking time. You'll learn when pain is just information vs. when to stop, how to recover mid-walk, and how to measure your real progress.
Includes:
- Baseline walking test
- Week-by-week progression
- Printable 8-week walking calendar
- Signs of progress to track
Phase 4: Building Resiliency
Create a sustainable maintenance routine that prevents flare-ups and keeps you confident for the long run. This is how you stay pain-free for life, not just weeks.
Ready to walk pain-free again?
Written by Someone Who's Been Where You Are
At 25, I was a physical therapy student dealing with my own disc herniation. Despite being surrounded by movement experts, I was offered surgery as my only option.
I refused and developed the approach that helped me become pain-free and has since helped thousands of my patients with sciatica and stenosis avoid surgery.
My Philosophy: Empower patients with knowledge and tools to move from vulnerability to resiliency. My approach focuses on helping you understand YOUR body so you can make informed decisions and build lasting strength.
Real Results From Real People
Read what patients have to say about my services!
-Lindsay
-Judi E.
-Cindy
-Christie B.
Get Everything You Need for Less Than a Copay
Compare to other alternatives:
- Single PT session: $150+
- Generic exercise programs that aren't designed for stenosis
- Months of guessing what exercises are safe
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Frequently Asked Questions
Most generic core exercises aren't designed for stenosis and can actually make symptoms worse. This program uses flexion-based movements that work WITH your body, not against it.
Yes! You are exactly who this is designed for. The walking program starts wherever you are and builds gradually using strategic rest breaks.
A suspension trainer (like TRX) is recommended for the strength exercises - it's a game-changer for safety and balance. A sturdy chair and countertop work for the mobility exercises.
Many PT programs use generic approaches. This program is specifically designed for stenosis, using the "flexion is your friend" principle that provides immediate relief while building long-term strength.