Spondylolisthesis occurs when a vertebra of the spine slides onto the vertebrae below it, usually in the lower back. The condition often causes pain in the lower back and or legs. Performing exercises that strengthen the abdominals and lower-back muscles that support the spine may help treat spondylolisthesis, according to the Cleveland Clinic. Ask your doctor about which exercises are most appropriate based on your circumstances.
Pelvic Tilts
Spondylolisthesis can cause sciatica -- pain that radiates down the pathway of the sciatic nerve, which runs from the back, through the buttocks and down the legs. Ron Miller, a physical therapist and contributor to Spine-Health.com, recommends performing pelvic tilts as one of a series of exercises to treat sciatica due to spondylolisthesis. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with your elbows pointed away from your ears. Tighten your abdominal muscles, pulling your belly button downward and toward your chest to flatten your lower back against the floor. Hold this position for 10 to 20 seconds and perform 10 total repetitions.
Plank
Isometric strengthening exercises are appropriate if you have spondylolisthesis because they require minimal joint motion and will not likely exacerbate your pain. The plank is an isometric exercise that targets the abdominal muscles. Lie face down on the floor with your head elevated slightly. Place your forearms on the floor with your elbows close to your ribs and hands under your ears. Flex your ankles so only your toes touch the floor, about 6 inches apart. Press into the floor through your forearms and toes, lifting your legs and torso. Create and maintain a straight horizontal line between your lower body and upper body. Hold for at least 5 seconds at first and gradually increase the time.
Bridge with Knee Lifts
This exercise may help alleviate pain due to spondylolisthesis by strengthening the abdominals and lower-back muscles, both of which help support and move the spine. Lie on your back with your knees flexed and feet flat on the floor. Lift your left foot and move your knee toward your chest with both hands. When you feel a light stretch through your hamstrings and lower back, press into the floor through your right foot to lift your hips, creating a straight diagonal line between your torso and right thigh. Do not allow your body to rotate. Hold for 5 seconds or more, then return to the starting position. Repeat the exercise on the opposite side, pulling your right knee toward your chest.
Member Comments