Spondylolisthesis is a condition that occurs when one of the bones in your spinal column slips forward and rests on its adjacent vertebrae. This condition generally occurs during your teens and is often located in your lower back. Symptoms of this condition include the inability to move your back through its full range of motion and pain. Stretching exercises are often prescribed to help restore the range of motion in your back, ease the pressure on your spinal cord and minimize pain.
Lying Side Rotation
Lie down on your back with both knees bent at about a 45 degree angle and the soles of your feet flat on the floor. Let your arms rest by your sides with your palms on the floor for support. Use a slow and controlled motion to let both knees fall to your right side at the same time, but be sure you only go as far as you can without serious pain. Hold this stretch for about 10 seconds and then return to the starting position and repeat on your left side. Perform this stretch 10 times on both sides.
Knees to Chest
Lie down on your back in a position similar to the lying side rotation with both knees bent and the soles of your feet flat on the floor. Lift your feet off the floor and grab your legs with both arms. Pull your knees toward your chest as far as you can without increasing your back pain. Hold this contraction for about 10 seconds and then return to the starting position using a slow and controlled motion. Try to perform 10 repetitions of this exercise.
Pelvic Tilt
Lie down on your back with both legs bent and the soles of your feet on the floor. Contract the muscles of your abdomen and press your lower back into the floor. This motion will tilt your hips forward slightly, providing a stretch in your lower back. Hold this contraction for about five seconds and then relax. Try to perform 10 repetitions of this exercise.
Seated Lower Back Stretch
Sit down in a chair with both feet on the floor and your feet about two times the width of your shoulders apart. Relax your upper body and allow the force of gravity to pull your chest down between your legs. Be sure that you consciously think about relaxing your lower back as you perform this exercise. Hold this stretch for about 10 seconds and then return to the starting position using a slow and controlled motion. Repeat 10 times.
