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Spondylolisthesis Exercises
Body Part:
Lower Back
Equipment:
Mini Massage Ball & Mini Foam Roller
Level:
Beginner
A 10-Minute Spondylolisthesis Exercises for Lower Back Pain
Spondylolisthesis is a condition that causes back pain because of instability in the spine.
Our spine is made up of 33 vertebrae that are divided into 3 sections: the cervical spine (top 7 vertebrae), the thoracic spine (middle 12 vertebrae) and the lumbar spine (bottom 5). Spondylolisthesis occurs when a vertebra slides forward and moves onto the vertebra below it. The condition most commonly occurs in the lower back (lumbar spondylolisthesis) but may appear in other spine sections.
Our exercises for spondylolisthesis can help relieve lower back pain. The 3-step routine takes about 10 minutes, and all you need are our Mini Massage Ball and Midi Foam Roller. If you have a severe case of spondylolisthesis or are experiencing intense pain, please check with your doctor before doing our exercises. Jump to our routine or keep reading to learn more about spondylolisthesis.
There are several types of spondylolisthesis. They are:
Isthmic Spondylolisthesis
Isthmic spondylolisthesis is a condition that results from a fracture to the pars interarticularis, which are the bones that connect the upper and lower facet joints of the spine. Isthmic spondylolisthesis can be caused by activities that repeatedly stress the lumbar spine, such as diving, weightlifting, gymnastics and wrestling 1)
Degenerative Spondylolisthesis
Degenerative spondylolisthesis is the result of ageing. Between our vertebrae are intervertebral discs. These discs absorb the shock from movement and keep the spine flexible. As we get older, the intervertebral discs lose moisture and strength. Worn intervertebral discs can leave the spine prone to a vertebral slip (a vertebra slides onto the one below it.) Degenerative spondylolisthesis is more common in people who are 50+ years of age. You may be at risk of developing degenerative spondylolisthesis if your job requires driving, intense physical activity, or sitting for most of the day. 2)
Traumatic spondylolisthesis is a rare form of injury to the spine that causes a vertebra to slide forward. 3)
Pathological spondylolisthesis occurs when a vertebra slips because the bones have weakened from cancer, a tumour, or bone disease.
Congenital spondylolisthesis is a misalignment of the vertebrae, which is present at birth. People with congenital spondylolisthesis are at a greater risk of a vertebral slip.
Post-surgical spondylolisthesis is a slip that results from surgery on the spine.
Spondylolisthesis Symptoms
The most obvious symptom of spondylolisthesis is chronic pain across the lower back. Other symptoms are:
- leg pain,
- difficulty walking,
- muscle spasms in the back of your thighs (hamstrings),
- pain directly after standing up or when bending over,
- numbness, weakness, or a tingling sensation in your foot,
- and tight or stiff muscles.
If you have a mild case of spondylolisthesis, you may have no symptoms at all.
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Take me to the shop.Spondylolisthesis Exercises for Lower Back Pain
If you have a severe case of spondylolisthesis or are experiencing intense pain, please check with your doctor before trying our spondylolisthesis treatment. To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to massage and stretch at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not massage or stretch to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.
Exercise 1: Inner Thigh Foam Roll Massage
For this exercise, you’ll need our Mini Massage Ball.
- For your starting position, sit on the floor with your left leg extended and the sole of your right foot against your left knee.
- Put one arm on the floor behind you for support.
- Begin massaging your inner thigh with the Mini Massage Ball.
- When you reach a sensitive spot, apply more pressure to the Mini Massage Ball and make small circular motions until the pain subsides.
- Continue massaging your inner thigh, checking for other sensitive areas.
- Massage for 2 to 2.5 minutes.
- Finish and repeat on the other leg.
Exercise 2: Lumbar Spine Stretch Part I
- Get down on your hands and knees.
- Lock your elbows and slide your legs back. Keep the tops of your feet flat on the floor and your legs straight.
- Let your pelvis hang and pull your belly button in. You’ll feel a good stretch in your lower back and core muscles. Make sure that your torso doesn’t sink between your shoulders; stay raised.
- Hold for 2 to 2.5 minutes.
- Finish.
Variation: Pelvic Tilt Stretch
- Get down on your hands and knees.
- Lock your arms and slide your legs back. Keep the tops of your feet flat on the floor.
- Place the sole of your right foot against your left knee and let your pelvis hang. It’s important to keep your torso raised; don’t sink between your shoulders.
- Rotate your hips so the right side of your pelvis tilts slightly towards the floor.
- Stretch and hold for 2 to 2.5 minutes.
- Finish, and repeat on the opposite leg.
Next Step? Start a Routine.
Include our spondylolisthesis exercises in your daily routine. Do them 6 days a week and leave 1 day for rest. You can adjust the frequency when your pain begins to go away.
Our Tip: Take a Break From Strenuous Sports.
While your spine is healing, take a break from any sports, exercise, or physical activity that could put your spine under stress.
Sources & Studies
- ↑1 Mohile, N. V., Kuczmarski, A. S., Lee, D., Warburton, C., Rakoczy, K., & Butler, A. J. (2022). Spondylolysis and Isthmic Spondylolisthesis: A Guide to Diagnosis and Management. Journal of the American Board of Family Medicine : JABFM, 35(6), 1204–1216. https://doi.org/10.3122/jabfm.2022.220130R1.
- ↑2 Akkawi, I., & Zmerly, H. (2022). Degenerative Spondylolisthesis: A Narrative Review. Acta bio-medica : Atenei Parmensis, 92(6), e2021313. https://doi.org/10.23750/abm.v92i6.10526.
- ↑3 Konan, L. M., Davis, D. D., & Mesfin, F. B. (2023). Traumatic Lumbar Spondylolisthesis. In StatPearls. StatPearls Publishing.
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