Spondylolisthesis, a slipped vertebra, can cause pain and limitations in movement in daily life. Fortunately, targeted exercises can help relieve these symptoms and prevent recurrence.
In this article, we present four specific exercises to strengthen your back, improve mobility and relieve pain associated with spondylolisthesis.
My name is Anas, I am a physiotherapist, and in this article you will discover not only effective exercises, but also practical tips on how to know when et how to to realize them.
What is Spondylolisthesis?
Spondylolisthesis refers to the slip of one vertebra relative to the one below it. This slippage can cause compression of the nerves and cause pain in the lower back, sometimes radiating into the legs.
If you have been diagnosed with spondylolisthesis, it is essential to stay active by adopting exercises adapted to stabilize the spine et relieve symptoms.
Here are four exercises to incorporate into your routine to strengthen your core et reduce lower back pain.
Exercises to Relieve Spondylolisthesis
1. Pelvic tilt against the wall
This exercise helps to flatten the lumbar region against the wall, which allows stabilize the lower back.
- Starting position: Stand with your back against the wall, feet shoulder-width apart, slightly away from the wall.
- Movement : Tilt your pelvis back to press your lower back against the wall.
- Maintenance: Hold the position for 3 seconds, then release.
- Repetitions: Perform 20 repetitions, split into two sets if necessary.
This exercise is ideal for reducing pressure on the vertebrae and promoting lumbar mobility.
2. Seated Trunk Flexion
Trunk flexion allows you to reduce spinal compression andopen space between the vertebrae.
- Starting position: Sit on a chair with your feet wider than shoulder-width apart.
- Movement : Lean forward to try to touch the floor with your hands. No need to reach the floor, the main thing is to create a bend trunk.
- Repetitions: Do 20 repetitions (two sets of 10 if necessary).
This exercise helps to open the intervertebral spaces and to relieve pain associated with spondylolisthesis.
3. Knees to chest pull
This simple exercise allows you toopen the lumbar vertebrae to relieve pressure on the nerves.
- Starting position: Lie on your back with your knees bent.
- Movement : Grab your knees and pull them toward your chest to stretch the lumbar region.
- Maintenance: Hold the position for 3 seconds, then return to the starting position.
- Repetitions: Perform 20 repetitions (two sets of 10).
By opening the space between the vertebrae, this exercise helps relieve compression symptoms.
4. Core strengthening sheathing
Gainage is an essential exercise for strengthen core muscles and stabilize the spine.
- Starting position: Get into a gainage position, on your knees and forearms.
- Movement : Keep your trunk straight and neutral at the pelvis, without arching your back.
- Duration: Hold the position for 5 to 30 seconds, depending on your tolerance.
- Repetitions: Do 10 repetitions with rests in between.
This exercise helps you to tone deep abdominal muscles and stabilize your vertebrae.
When to Do These Exercises?
These exercises can be performed once or twice a day, depending on your tolerance. They do not put excessive strain on the lumbar region, which allows you to practice them regularly to obtain long-term results.
If you feel slight pain while exercising, take a break. If the pain does not go away, it is advisable to consult a health professional to adjust the exercises or review your program.
Bonus: Practical Exercise at the Supermarket
If you have pain when walking for long periods, here is a bonus exercise that you can do while shopping. When you use a shopping cart, lean on it lightly to relieve your back. This allows you toopen the lumbar region and reduce pressure on your vertebrae while you walk.
Tips for Progress
- Gradually increase the duration or number of repetitions, but only change one parameter at a time (e.g., increase the number of repetitions before decreasing the rest time).
- Listen to your body : If an exercise causes you persistent pain, stop immediately and consult a physiotherapist.
- Do these exercises for at least two weeks to observe an improvement.
Conclusion
Spondylolisthesis can be a source of pain and discomfort, but with the adapted exercises and regular practice, it is possible to relieve symptoms and prevent recurrencesIt is essential to stay active, while taking care not to overstrain your back.
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References
Koreckij, Theodore D. MD*,†; Fischgrund, Jeffrey S. MD (2015). Degenerative Spondylolisthesis. DOI: 10.1097/BSD.0000000000000298
My name is Anas Boukas and I am a physiotherapist. My mission ? Helping people who are suffering before their pain worsens and becomes chronic. I am also of the opinion that an educated patient greatly increases their chances of recovery. This is why I created Healthforall Group, a network of medical sites, in association with several health professionals.
My journey:
Bachelor's and Master's degrees at the University of Montreal , Physiotherapist for CBI Health,
Physiotherapist for The International Physiotherapy Center