5 Best Exercises For Spondylolisthesis

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Usually, the position of the spine should be parallel to one another. However, another story is if one of the spines shifts position so that it disturbs the arrangement of the bones below it. This condition is called spondylolisthesis. Because of its awkward position, people with spondylolisthesis often complain of disturbing back pain. For more comfortable activities, you can try spondylolisthesis exercises to deal with pain due to spondylolisthesis, you know.

What Is Spondylolisthesis?

Spondylolisthesis is a condition when one part of the spine moves from its original location. Broken bones, injuries, tumors, surgery, can result in spondylolisthesis in the spine.

Spondylolisthesis can also be a person’s natural birth, which was detected only a few years later. Most of these cases usually occur in the lower spine.

This problem is not as common as osteoporosis or arthritis. However, spondylolisthesis should not underestimate because it can cause symptoms that make it difficult for the sufferer to move freely, including:

Pain in the lower back
Difficulty in walking or running because of pain that spreads to the feet.
Foot function decreases and weakens.
The back of the thigh feels stiff.

One way that can do to help deal with spondylolisthesis pain is by doing several exercises.

Spondylolisthesis Exercises

The following is a series of spondylolisthesis exercises that will help to overcome severe pain due to spondylolisthesis:

1. Pelvic Tilt

This exercise movement serves to overcome the pain of spondylolisthesis by stabilizing the troubled lower spine. You can adjust the bending at the waist and spine according to the severity of the pain felt.

How To Do It:

  • Lay your body on your back with the knees bent and your feet flat with the base.
  • Start by flattening the back with the base, while tightening the lower abdominal muscles and pulling the belly button inward.
  • Hold the movement for 10-20 seconds, then loosen the abdominal muscles as before.
  • Repeat the same thing ten times.
2. Hamstring Stretch

In addition to the pain in the lower back, people with spondylolisthesis also often complain of tension or stiffness in the back of thigh. This condition causes the muscles in the back of the thigh unconsciously like pulling the spine, causing the pain to worsen.

The stretching movement of the technology focuses on relaxing the hamstrings muscles to deal with spondylolisthesis pain.

How To Do It:

  • Sit with both feet straight forward.
  • Lean your body slowly forward, with your hands straight until you touch your toes.
  • If you don’t succeed in touching your toes, at least you can feel your back leg stretch.
  • Hold the movement for 30 seconds, then repeat three times.
3. Double Knee To Chest

Image: Freepik

This movement works directly into the inside of the body to help to deal with pain due to spondylolisthesis.

How To Do It:

  • Lay your body on your back, while bending your knees and feet against the base.
  • Place both hands beside the body, then pull and feel until the abdominal muscles go down.
  • With the help of hands, push both knees towards the top of the chest. Hold for 5 seconds.
  • Repeat the same movement ten times.
4. Crunches

Even though you experience spondylolisthesis, you can help to strengthen your abdominal muscles to support stability and deal with pain. But remember, do not force the body to move fully when doing it because this will worsen the pain you experience. Instead, do this as much as your body can do.

How To Do It:

  • Lay your body in a position with both knees bent, and both hands crossed on the chest.
  • If you want it easy, you can put your hands behind your head as support while moving.
  • Lift your head and move slowly, until your stomach feels enough to contract.
  • Hold this position for 3 seconds, then lower it back to its original position.
  • Repeat the same thing ten times.
5. Multifidus Activation

Multifidus is a small muscle located next to the spine. Even so, this small muscle has an important function that makes it easy for the body to move around, bend, and even stabilize the spinal joint.

Unfortunately, multifidus muscles in people with spondylolisthesis often weaken. By carrying out this multifamily activation movement, you have slowly helped to reactivate multifidus muscle function.

How To Do It:

  • Position your body tilted in one direction, either left or right, with one hand holding the side of your back.
  • Feel the muscles of your body working actively, especially the back, by bringing your thighs towards your chest.
  • However, here you don’t bend and move it.
  • A little contraction will cause the multifidus muscle to feel moving.
  • Feel this by using one of the hands on the side of your back.
  • Hold for 3 seconds and repeat the movement ten times for each side of the body.

Isn’t it difficult not to do exercises that help deal with pain due to this spondylolisthesis? Make sure you remain careful while doing it, and good luck!

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