Well, OP to take off weight the best to do is eliminate White Foods: breads, cookies, donuts, bagels, etc...all those bad carbs.

On the Stenosis, if you can envision this: Lying on your back on floor or bed, bring each knee one at a time to your chest and hold them there, feel the stretch. This feels so good for me and my back and spine issues. I had a video with a picture and tried to post it, but couldn't. This stretch relieves a lot of pressure and tightness. If I can find the photo again I'll try to post but I hope you get the idea. If you need to check with a doctor about doing it for your back. I've lived with decades of back and spine issues, and never a surgery there. A hip replacement yes, and it was not a great success....