If you suffer from spondylolisthesis, we’ve got your back! This condition that affects the alignment of the vertebrae in the back can feel debilitating, but it doesn’t have to. There are exercises that promote muscle balance and alignment that could potentially help improve the condition and relieve your pain, and we want to share our top three.*
Cat-Cow Stretch:
The Cat-Cow stretch is an exercise that focuses on mobilizing and stretching the spine, helping to relieve pain and improve flexibility. It's simple yet effective, making it an ideal choice for individuals with spondylolisthesis.
How to do it:
Start on all fours, with your hands directly beneath your shoulders and your knees beneath your hips.
Slowly arch your back upward, bringing your head and tailbone down towards the floor. This is the "cat" position.
Hold this position for a couple of seconds, feeling the stretch in your upper back.
Now, reverse the movement by dropping your belly towards the floor and lifting your head and tailbone upwards. This is the "cow" position.
Repeat this movement for 10-15 repetitions, focusing on maintaining a slow and controlled motion.
Bird Dog Exercise:
The Bird Dog is one of the most effective exercises to strengthen your core muscles and stabilize your spine, which is crucial when dealing with spondylolisthesis. By engaging your abdominal muscles and glutes, you'll be helping to support your back and improve your overall posture.
How to do it:
Start on all fours, with your hands directly beneath your shoulders and your knees beneath your hips.
Extend your right arm straight in front of you while simultaneously lifting your left leg straight back. Keep your core engaged and avoid any arching or twisting in your back.
Hold this position for five seconds, focusing on engaging the core, abdominal, and gluteal muscles and maintaining a steady balance.
Slowly bring your arm and leg back down to the
starting position.
Repeat the movement on the opposite side, extending your left arm and right leg.
Aim for 10-12 repetitions on each side, gradually increasing the duration as you become more comfortable.
Pelvic Tilt Exercise:
Although it feels like a small movement, the Pelvic Tilt exercise is excellent for strengthening your lower back and abdominal muscles, promoting stability, and reducing pain associated with spondylolisthesis. By improving the strength of your core, you'll be able to better support your spine and alleviate discomfort.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Relax your arms at your sides and engage your
abdominal muscles.
Slowly tilt your pelvis upward, pressing your lower back into the floor. Hold for five seconds.
Gently release the tilt, allowing your lower back to return to a neutral position.
Repeat this movement for 10-15 repetitions, focusing on maintaining a controlled motion and avoiding any strain in your back.
These three exercises can be a helpful part of a daily routine to mitigate discomfort from spondylolisthesis. In addition to exercise, remember to think about how you move and how you sit during the day as a holistic approach to protecting your back.
*Disclaimer:
This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any exercise program.
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