Appropriate exercise can help to alleviate the pain associated with spondylolisthesis, and strengthen your back muscles and give stability. The following story describes a few useful exercises.
Spondylolisthesis is a condition that arises when one of the vertebrae shifts, and moves out of sync with respect to the other vertebrae of the spine. It is commonly observed in athletes and weightlifters, as they are prone to hyperextending their backs.
One of the visible symptoms of spondylolisthesis is a change in the person's posture and gait. An individual suffering with this condition will also experience stiffening of the back, tightening of the hamstrings, and pain in the lower back.
Physical therapy is one of the ways to deal with this condition. Stabilization exercises along with some flexion and stretching routines will strengthen the muscles, and they will be better able to support the spine. These exercises will help you to deal with this problem by strengthening the back and core muscles.
Knees to Chest
On an exercise mat, lie down on your back, bend your knees, and place your feet on the floor, close to the buttocks. Place your thighs together, and bring both your knees towards the chest.
Bring them as close to the chest as possible, and hold them by wrapping your arms around the lower part of the knee. Once your knees are close to the chest, hold the position for one second, and bring the feet back to the ground. Repeat the movement at least 10-15 times.
Chair Sit-ups
For this exercise, lie down on the back, and bend your legs to rest your calves on a chair, such that the knee joint is on the edge of the chair. Place your hands under the head, and raise your chin to look up towards the ceiling.
Ensure that your thighs are perpendicular to the floor, and the raise your chest by lifting the shoulder blades off the ground. Do not try to go all the way up. A 30 degree angle will be sufficient. Repeat the movement 12-15 times to complete one set, rest for 2-3 minutes, and perform one more set.
Gluteus Stretch
This is one of the best exercises for quick relief from pain in the lower body parts. Lie down on an exercise mat, bend your legs at the knee, and place your feet next to your glute muscles. Now lift your right leg off the floor, and place it on the left knee so that the outside part of the right shin is resting on the left knee.
Cross your hands on the outer side of the left thigh, and pull the leg towards your chest so that you feel a stretch in the right glute. Bring the leg as close to the chest possible, and hold the position for a count of 20-30 seconds. Repeat the movement by placing your left leg over the right knee. Perform 2-3 sets with each leg.
Heel Touch
To perform this routine kneel down on an exercise mat, and keep your feet hip-width apart. Keep your spine straight, and lean backwards so that your chin is almost pointing skyward. Try to touch the left heel with your left palm, and the right heel with your right palm.
Once you are in this position, hold it for at least 20-30 seconds. Maintain normal breathing throughout the exercise, and feel the stretch in your spine. Repeat the movement 2-3 times. If you experience any discomfort, do not continue with this exercise. It may aggravate your condition.
In addition to these exercises, you can also try some yoga exercises, or pilates workout, to cope with your condition. It is however advisable to consult an expert physician before you start any exercise regimen for spondylolisthesis.
Disclaimer: This story is for informative purposes only, and should not be used as a substitute for professional medical advice.