Spondylolisthesis is a condition that causes inflammation in the nerves in your back when one spinal vertebrae slips forward out of position and compresses the nerves. Symptoms are similar to a pinched nerve and include pain, numbness, tingling, ache and burning. Stretching exercises help loosen muscles up to reduce pain. Strengthening exercises are also part of treatment to make your back stronger, but seek guidance from a health professional before engaging in physical activity.
Back Stretches
Stretching the muscles of the back reduces the back pain you feel. Stretching exercises also set the foundation for back strengthening exercises that complete the healing, because you cannot do strengthening exercises until after back irritation subsides. One way to stretch your back is the back flexion stretch. Simply lie on your back and pull your knees to your chest as you flex your neck forward to bring your chin toward your chest. Hold for eight to 10 seconds and do the stretch eight to 12 times.
Hamstring Stretches
It isn't only tense back muscles that cause back pain. When the muscular tissue in the hamstrings is short, the result is back pain because the increased tension on the pelvis also causes the back to tighten. One way to stretch your hamstrings is to sit on the floor and hold your right leg straight in front of you. Bend your left leg and put the bottom of your foot against your inner thigh. Then, incline forward from your waist and reach for your toes without rounding your back. Maintain the stretch for 30 seconds. A time of less than 15 seconds won't increase the length of your short hamstrings. Repeat on the other leg.
Stabilization Exercises
Stabilization exercises strengthen your lower abs to support the proper position of your back without movement of the torso. An example is the hook-lying combination exercise. To perform this exercise, lie on your back with your head on a pillow. Bend your knees and put your feet on the floor. Straighten your arms above you so that your fists point toward the ceiling. Then, raise your left knee toward the ceiling and lower your right arm to the floor overhead. Switch limbs and do not let your back arch off the floor. Work up to two to three reps for 30 seconds and then resting for 30 seconds.
Flexion Based Exercises
Flexing the spine forward is an important component of spondylolisthesis treatment. Flexing the spine, unlike extending it backwards, takes pressure off the nerves. Flexion exercises also strengthen the abs. If your abs are weak you cannot keep your lower back in proper position. An effective flexion exercise is the curlups. To perform a curlup, lie face up with your knees bent, feet flat on the floor and arms against your chest. Tighten your ab muscles. Slowly curl just your head and shoulders off the floor. Hold for two to four seconds and work up to 10 repetitions.
