I ended up with spinal stenosis after a hip replacement in 2010, talk about a mess of a surgery. I went thru PT who even does "internal" work to release the canal.

I found on Spine Universe site from stenosis exercise/stretches and I do them daily.

Bringing knees to chest while on back, one at a time or together helps open up the spine. There was a time I could NOT sit for 5 minutes and would end up almost in tears with pain. No more, I can sit pretty long now. There was a period too when I had to carry my donut pillow everywhere...now I just sit on it at computer.

About the calcium ... I'm of the belief that too much calcium supps are ingested and even many docs push too much calcium....Magnesium is way more important for bone health than calcium "chalk"......