Spondylolisthesis is a painful conditioning involving misalignment of the vertebrae, most commonly in the lower back. One vertebrae slips forward and can cause pain within the joint or by compression on the disc between the joint. Muscle spasms, cramps and pain as well as tightness in the hamstrings are all common occurrences in cases of spondylolisthesis. Consult your physician before you begin any diet or exercise program.
Strengthen Your Core
Before you undertake any major exercise, start with simple exercises that can be done at home that will strengthen your abdominals, lower back and hips. Your first goal should be to stabilize your spine, and never perform an exercise or any other physical activity without your abdominals tightly contracted. Crunches with the knees elevated, leg raises and pelvic tilts are the place to start, and develop strength on these exercises before moving on to more advanced work. For your abdominals to be able to properly brace your spine, they must be strong.
Stretching
Stretching for your lower back, hips and hamstrings is critical. Begin with simple static stretching, such as lying on your lower back and pulling your knees into your torso. With your hands supporting your legs, straighten your legs out as far as you can. This will stretch all three muscle groups. Never bounce while stretching and maintain tension in your abdominals while trying to relax the muscles you are stretching.
Yoga and Pilates
Both of these programs are a solid exercise choice for anyone suffering from spondylolisthesis. Both emphasize proper postural alignment at all times. The breathing regimen of yoga can actually help you relax and reduce tension. The emphasis on flexibility in both yoga and Pilates may offer immediate relief for lower back pain, and then strengthening aspects of Pilates may help prevent future issues with lower back spasms. Do not undertake either form of training without a skilled instructor, and advise them of your condition.
Resistance Training
If you are cleared by your physician to engage in resistance training, only do so after preparing yourself with stretching and body weight exercises. When exercise, you need to not only keep your core tight at all times, you need to avoid bending over with your knees locked. The greater the angle of your torso to the ground, the greater the shearing force on your lower back. If you feel pain during any exercise, stop immediately.
References
- "European Spine Journal"; Diagnosis and Conservative Management of Degenerative Lumbar Spondylolisthesis; L. Kalichman, et al.; March 2008
- "Indian Journal of Physiology and Pharmacology"; Quantitative Evaluation of Muscle Relaxation Induced by Kundalini Yoga with the Help of Emg Integrator; R. Narayan, et al.; October 1990
- "The Journal of Orthopaedic and Sports Physical Therapy"; Effects of Pilates-based Exercises on Pain and Disability in Individuals with Persistent Nonspecific Low Back Pain; E.C. Lim, et al.; January 2011
- "Medicine and Science in Sports and Exercise"; A Three-dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts; Rafael F. Escamilla, et al., July 2000
