Spondylolisthesis occurs when one of the vertebrae slips out of place onto the vertebra below it, causing pain from the nerve compression in the spinal cord. This usually occurs at the cervical or lumbar spine. Exercises for spondylolisthesis can stabilize the joints from moving which will prevent further back pain or joint disorders, according to the Cleveland Clinic. Strengthening the deep back and abdominal muscles can prevent spondylolisthesis and other back problems.
Supine Pelvic Tilt
This exercise strengthens your pelvic floor and deep abdominal muscles as you take deep breaths in a supine position. Lie on the ground on your back with your arms by your sides. Put your feet on the ground with your knees apart. Inhale deeply and expand your belly up. Exhale slowly and push your lower spine toward the ground as much as you can. Perform two sets of 10 to 15 deep breaths.
Supine Overhead Thumb Press
This exercise strengthens the deep spine muscles and improves abdominal breathing like the previous exercise. Start in the same position as the previous exercise, and lace your fingers together. Extend your arms over your chest, and point your thumb toward your head. Exhale and bring your arms toward the ground until your thumbs touch the ground near the top of your head. Keep your arms straight and your palms pressed together. Hold this position for a duration of three deep breaths. Slowly raise your arms over your chest. Perform three sets of eight to 10 reps.
Four-Point TVA Draw-In
This exercise improves abdominal breathing, which will strengthen the deep abdominal and spine muscles. This position also alleviates stress upon the spine. Kneel on the ground on your hands and knees with your knees below your hip joints and your hands below your shoulders. Keep your head and neck in alignment with your spine and hip. Inhale deeply and slowly to allow your belly to expand toward the ground. Exhale and push your belly into your body cavity. Do not move your lower spine as you breathe. Perform two sets of 10 to 15 breaths.
Kneeling Cable Chop
This strength and stabilization exercise strengthens your abdominal wall and spine as well as your pelvis. Use a cable column machine for this exercise. Set the height of the handle of the machine to the highest level. Grab the handle with both hands, and kneel on the ground on both knees so that the left side of your body is facing the handle. Tighten your buttocks and pull the handle down and across your body toward your right hip. Do not move your body as you chop. Slowly reverse the movement to the starting position. Keep your arms close to your body as you move. Perform three sets of eight to 10 reps per side.
References
- Spine-Health.com; Exercise for Sciatica From Isthmic Spondylolisthesis; Ron Miller
- Cleveland Clinic; Spondylolisthesis
- "Pain-Free Program"; Anthony Carey; 2005
