What is Spondylolysis?
The human body is made up of small segments of bone from the vertebra, when there is a defect in the facet joints of the spine called the ‘pars interarticularis‘ you will suffer from spondylolysis which results to causing low back pain.
Bodybuilders and athletes are warned to limit excessive and strenuous workouts or exercises to avoid causing spondylolysis.
What is The Difference between Spondylolysis and Spondylolisthesis?
Spondylolysis and Spondylolisthesis conditions are not the same but very related to each other. while spondylolysis may come first, it actually happens when there is a breakdown of the narrow bridge fracture between the upper and lower facet of the pars interarticularis. It can come both as a unilateral pain (one-sided pain) or bilateral (both sided).
If spondylolysis is discovered the likelihood of it developing to spondylolisthesis is high.
Spondylolisthesis, on the other hand, occurs when the pars interarticularis breaks up and gives the vertebra a chance to move out of position causing pains. So spondylolisthesis is actually the dropping forward of the vertebral body.
What are the symptoms?
When these two conditions are present, you may experience low back pain, muscle spasms, and stiffness, also you might likely suffer from numbness in your legs.
If you are experiencing real pain at your back, it might be due to the fact that your vertebra is breaking up fast but if the pain is mild and subtle you likely might experience mild tightness in your hamstring or not able to touch your toes.
Back Exercises For Spondylolisthesis
Regular exercise is a great option for getting relief from spondylolisthesis, but doing the wrong exercise can be very harmful and can lead to more pain and discomfort. So if you want to engage in exercise to treat spondylolisthesis, make sure you are performing the right one so you can reduce the pain caused by this condition.
The Purpose of Exercise For Back Pain
Spondylolisthesis workouts or spondylolysis exercise is solely meant to help reduce pain, correct and strengthen areas of weakness, stiffness, and overused muscles. These areas affected include
- Quads and hip flexor muscles
- Mid to upper back
- Pelvic muscles
These above areas are where the exercise needs to target the most to help improve the chances of long-term relief.
7 Back Exercises For Treatment Of Spondylolisthesis
Are you feeling some pains in your lower back? I guess you must be feeling to rest up and have it naturally go away?
Do you know that performing some exercises can actually help you with your lower back pains to strengthen the muscles, support the spine and give you some relief?
If you are not too sure of the best exercise to relief spondylolisthesis, we have included in this guide 20 back exercises to treat spondylolysis.
Caution: Regularly stretching the muscles, tendon, and ligaments that support the spine should not be done without a fitness experts recommendation. All exercises in this guide are well formulated by professional fitness experts to help you with treating spondylolisthesis in both men and women.
General Tips for Stretching the Muscles to Relieve Back Pain
Keeping the following in mind can help effectively stretch the muscles without injury before starting your spondylolysis exercise:
Here are some general safety tips to have in mind if you want to effectively perform back exercises without incurring any injury.
- Wear a comfortable clothing that won’t hinder or disrupt your workout movements
- Do the stretch exercise slowly
- Use a clean flat surface that is big enough to help you exercise freely
- Hold stretches long enough for about 20 – 35 seconds to improve muscles and range of motion
- Always repeat stretches for like 2-5 times with about 4-5 repetition
- Make sure to stretch one side of the body at a time
7 Lower Back Exercises to Relieve Spondylolisthesis
1. Hamstring Exercise
Performing this type of exercise is both exciting and very simple.
how to do:
Lay your exercise mat on the floor and lie on it (with your back of course!) Make your arms rest by your sides and your legs fully extended. Slowly raise one of the legs straight into the air forming a 90-degree angle. this exercise makes you feel the stretch in your hamstrings. Also make sure that when the leg is raised, you support with both your hands to hold it straight. hold this position for like 30-45 seconds before switching to the next leg. You can perform hamstring stretch for 2-5 sets for maximum effects.
2. Knee to Chest
This is a common exercise for back pain and just like the previous, this is also is very simple to do.
How to do:
lay your exercise mat on the floor and lie on your back, make sure the legs are also flat to the floor but your knees bent upward, then slowly bring the knee to your chest while keeping the other glued to the floor. Also, make sure you do not raise your lower back while performing this exercise, you need to keep the lower back pressed to the floor and maintain this position for about 20-45 seconds then lower your knee and repeat with the other. you can do this 2-5 times for each leg to feel the effects
3. Partial Crunches
This exercise is ideal to build strength in the lower back which makes it one of the best exercises for treating spondylolysis or for people suffering from lumbago.
How to do:
Just like the previous position, lie back with your knee bent and your feet flat on the floor but this time you can put your hands behind your head or you place them right on your chest. Slowly raise your shoulders from the floor to keep the stomach tissue tighten.
As you raise your shoulders, breathe out. Do not let your elbows be bent if it’s behind your head or your neck off the floor with your arms. Maintain this position for about 1-2 seconds then slowly return back to original position, for effective results, you can repeat this exercise between 8-10 repetitions.
4. Back Flexion Stretch.
This is one of the best stretches to do to kick-start any lower back exercise
How to do:
Lie on your back and pull both your knees to the chest while at the same time stretching your head forward until you can feel a comfortable stretch across your mid and lower back.
5. Kneeling Lunge Stretch.
This exercise is ideal for flexing the flexor muscles
How to do:
Starting with both knees on the floor, move one leg forward so the foot is flat to the ground. Place your both hands on your thigh and gently lean your body forward to feel a soothing stretch in the front of the other leg. Make sure that while doing this exercise, your weight is evenly shared by both hips rather than being one-sided.
6. Extension Stretch
This is also a very good exercise to treat spondylolisthesis.
How to do:
Lie with your stomach on a mat with your legs fully extended behind you. Support your upper body by resting your weight on your forearm, and make sure that your palms are facing down so that it faces down on the mat. You can hold on to this position for about 30 seconds to feel the effect of the stretch on your back and abdomen. You can perform this exercise for 2-4 sets.
7. Full Body Roll-Up
How to do this exercise
Lie flat on your back and extend your hands over your head. Inhale while you move your arms toward the sky and slowly roll up into a curve reaching for your toes. Inhale and start to move slowly back in a curve. Exhale as you move to uncurl your body. Perform 6-8 roll-ups.
Finally, doing these lower back exercises can help give your back some relief from pains. However, if you feel or notice any pain from your lower back pain, it might be spondylolysis and you need to seek your health adviser on what best exercise to do to get some relief.