Spondylolisthesis, a tongue-twisting name for a painful condition, occurs when a stress fracture of one of your vertebra--a condition known as spondylolysis--weakens the bone so much that it slips out of place. Spondylolisthesis can be caused by trauma and overuse; heredity can also play a role. Spondylolisthesis is normally treated with rest and anti-inflammatory medications; surgery is sometimes needed. The American Academy of Orthopaedic Surgeons notes that stretching and strengthening exercises for the back can help prevent painful recurrences. Medicine Net advises that you must consult your physical therapist or doctor before trying a regimen of exercises for spondylolisthesis; additionally, if any exercise causes you discomfort, stop immediately and consult your doctor.
Step 1
Recline on your back with your knees flexed and feet flat on the ground. Contracting your stomach muscles, press your lower back into the floor, and hold the position for 5 seconds. Relax your body, then start over. University Sports Medicine suggests doing three sets of 10 repetitions of this pelvic tilt exercise.
Step 2
Recline on your back on the floor, hands interlocked behind your neck and your elbows pointed outward to begin this partial curl exercise recommended by University Sports Medicine. Look up toward the sky and perform a pelvic tilt to contract your stomach muscles, then lift your shoulders from the floor while keeping elbows straight out to the sides. Hold for three seconds, then gradually lower your shoulders. Perform three sets of 10 repetitions.
Step 3
Lie on your back with both legs flat on the floor. Draw up and take hold of one knee with your hands and pull the knee gradually toward your chest; the other leg should stay flat on the floor. Hold the position for five to 10 seconds, then relax. Repeat the exercise with the opposite leg, then repeat the entire exercise 10 times. On their website, the Family Physicians at Summer Grove note that this type of rounded-back, lumbar flexion exercise can be especially helpful in the treatment of spondylolithesis, but cautions that you should stop the exercise immediately if pain begins to radiate from your back to your buttocks and legs.
Step 4
Recline on your back as you did when performing the single knee-to-chest lumbar flexion, but this time bend both knees toward your chest one at a time, then grasp your knees and pull them carefully toward your chest. Hold the position for five to 10 seconds. According to the Family Physicians at Summer Grove, you should feel a gentle stretching sensation but no pain. Repeat the exercise 10 times.
Step 5
Begin by kneeling on all fours, with palms flat on the ground in front of you and your back level. Shift your weight back and try to sit on your heels while keeping your back flat. Remain in the position for a count of six, then return to the original position. University Sports Medicine advises doing this exercise 10 times.
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