Spondylolytic spondylolisthesis is a condition in which a vertebrae in your spine becomes damaged and slips out of position. Depending on the severity, it can cause severe back pain. Certain exercises can help reduce some of the discomfort. These exercises, including pelvic tilts, dead bug and quadruped arm/leg/raises, help promote flexibility and build strength in your back, resulting in a stronger, healthier spine.
Spondylolytic Spondylolisthesis
Spondylolysis is a condition in which one of your vertebrae suffers a stress fracture, a small break in the bone caused by excessive stress over an extended period. Spondylolysis usually occurs in the fifth lumbar vertebra in the lower back, according to the American Academy of Orthopaedic Surgeons. The stress fracture can cause the bone to weaken, making it unable to remain in its proper position. The vertebrae will then begin to slip out of place, a condition known as spondylolisthesis.
Pelvic Tilt
A pelvic tilt is a good exercise to begin your program with, promoting strength and flexibility in your back and allowing you to progress to more intensive exercises. To perform a pelvic tilt, begin by lying on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor slightly tilting your pelvis down. Hold this position for five seconds and relax. Do three sets of 10 repetitions.
Dead Bug
To perform the dead bug, lie on the floor with your back against the ground, your knees bent, arms at your sides and feet flat on the floor. Tighten your abdominal muscles and push your lower back down into the floor. While keeping these muscles tight, lift one of your legs up several inches off the floor. Hold this position for five seconds, and then lower your foot to the ground. Repeat this motion with your opposite leg. Then lift one arm over your head, hold for five seconds and lower it. Repeat with the opposite arm. Aim for five repetitions with each leg and arm. When the exercise becomes easy, try raising your leg and opposite arm at the same time, holding for five seconds and then switching. Perform three sets of five repetitions.
Quadruped Arm/Leg Raise
For this exercise, start on your hands and knees. Stiffen your spine by tightening your abdominal muscles. While keeping your abdominals tight, raise one arm and the opposite leg up into the air, away from the core of your body. Hold this position for five seconds before lowering your arm and leg and switching sides. Repeat this exercise 10 times on each side.
