Spondylolisthesis is a medical condition wherein one of the vertebras slips forward over the adjacent vertebra. This generally happens in the lumbar spine and often a result of a back injury or degeneration of one or both of the facet joints (joints that support the weight of the spine and control movement) of the bone. The most affected are children between the ages 9 and 14. But it can also be found in sportspersons who put on a lot of strain on their back, such as throwing events, wrestling, weight lifting, and gymnastics. Though doctors recommend physical therapy, spinal brace, and other form of treatments, but stretching and fitness routine is the best way to alleviate muscle tightness and pain caused due to spondylolisthesis. Exercises designed for treating spondylolisthesis are not only beneficial for strengthening muscles in the back, but they are also highly useful for supporting and stabilizing the spine. Find out what exercises you can include in your daily fitness regimen to reduce the effects of spondylolisthesis.
Exercises for Spondylolisthesis
Place a chair in front of you and lie down on the floor with your back flat. Rest your feet and lower legs on the chair. Make your legs comfortable on the chair and lift your back off the ground to 30 degrees angle. Hold the position for 5 second and return back your torso on the floor. Repeat five times to make one set. Rest for a minute or two and do another set. Gradually increase the number of counts and number of sets as you get comfortable with this exercise. This exercise works on your lower back putting stress on your abdomen. This will not only help in making your spine flexible but also give you a trimmed and flat tummy.
Knees to Chest
Lie down on the floor with your back flat and knees bent. Place your feet firmly on the floor close to your buttocks. With your thighs close together, lift and bring up your knees close to your chest as much as possible. Wrap your arms around the knees and hold the position for one count. Slowly place back your feet on the ground. Repeat 10-15 times.
Kneel down on an exercise mat with your feet at hip width distance and spine straight. Slowly lean backwards such that your left palm touches your left heel and right palm touches your right heel. Make sure that your chin is pointing towards the ceiling. Hold this position for 20-30 counts. Let your spine feel the stretch and breathe normally. Come back to the starting position and make 2-3 repetitions. In case you are uncomfortable with this exercise, do not repeat again lest you worsen your spondylolisthesis condition.
If you wish to reduce or get rid of the pain in your lower body due to spondylolisthesis, then this exercise is one of the best ones to perform. Lie flat on the ground with your back straight and knee bend. Place your feet close to your thigh muscles. Lift off your right leg and place it on your left knee such that the outside of your right shin is resting on the left knee. While maintaining this position, cross your hands around your left thigh and pull the leg towards your chest. You should be able to feel the stretch in your right thigh. Hold on for 20-30 counts. Return back to the starting potion and relax for a while. Repeat the same with your left leg. Do 2-3 repetitions with each leg.
Whatever exercise you choose for treating spondylolisthesis, make sure that consult your doctor and follow his instructions. Follow them religiously to stay fit and hearty.