The Best Workouts for Spondylolisthesis Sufferers
Spondylolisthesis occurs when a bone in the lower portion of the spine slips out of its proper position onto the bone below it. Although you may never experience any obvious symptoms if you have this condition, there is a possibility that you may notice lower back pain, a stiff back, posture changes, and muscle spasms in your hamstrings.
In the event that a doctor does diagnose you with this condition, a number of spondylolisthesis exercises will likely be included in your treatment plan. Some of these exercises, which are designed to build strong muscles and stabilize the spine may include:
1. Child’s Pose
Child’s pose is a great exercise for stretching your lower back. To get into child’s pose position, you’ll get on all fours on the floor and rock back onto your heels while your arms are stretched out and your head is lowered to the floor. This exercise should be held for about 5 seconds and repeated once a day for at least 10 times.
2. Bird Dog
Just like child’s pose, bird dog starts with getting on all fours. Once you are on all fours, you’ll tighten your stomach and ensure your back is flat as you lift one arm and the opposite leg straight out and hold for 3 seconds. While you are holding this position, be sure to avoid arching your back and repeat 10 times per side once daily.
3. Pelvic Tilt
To perform a pelvic tilt, you’ll lie on your back with your knees bent and feet flat against the floor. Next, you’ll use your ab muscles to pull your belly button towards your spine and try to press your lower back flat against the floor. You should hold this position for about 15 seconds and complete at least 10 repetitions.
4. Gluteal Stretch
The gluteal stretch will require you to lie on your back with both knees bent. You’ll rest one leg’s ankle against the knee of the other and grab onto the thigh of your bottom leg to pull it toward your chest until you feel a stretch in your buttocks. This stretch should be held for about 30 seconds prior to switching legs. Your doctor will probably recommend repeating this pose three times for each leg.
All of these spondylolisthesis exercises can ease pain, increase function, and improve your quality of life. However, you should not engage in any of them until you have consulted a doctor.
Suffering From Spondylolisthesis? Call Pacific Spine Specialists
If you’d like relief from spondylolisthesis, it is in your best interest to call Pacific Spine Specialists at 503-885-9391 today. We’ll evaluate your condition and may prescribe spondylolisthesis exercises as well as other treatments to help you feel better.