Lower Back pain


Spondylolisthesis Exercises

Spondylolisthesis Exercises

Spondylolisthesis a condition when one of the vertebra of the spine shifts and moves out of sync in regards to the other vertebra of the spine. These exercises will help you deal with this problem by strengthening the back and core muscles. Spondylolisthesis is a common occurrence in athletes and weightlifters as they are prone to hyper extending their back and putting it at risk. One of the visible symptoms of spondylolisthesis is change in the person's posture and gait. An individual suffering with this condition will also experience stiffening of the back and a noticeable change in the way they walk. The condition will also lead to tightening of
the hamstrings and pain in the lower back

Treating spondylolisthesis through physical therapy exercises is one of the ways to deal with this condition. Stabilization exercises along with some flexion and stretching routines will strengthen the muscles and then they will be better able to support the spine

Knees to Chest

Lie down on your back on an exercise mat, bend your knees and place your feet on the floor close to the buttocks. Place your thighs together and bring both your knees towards the chest, bring them as close to the chest as possible and hold them thereby wrapping your arms around the lower part of the knee. Once your knees are close to the chest hold the position for one count and bring the feet back to the ground. Repeat the movement at least 10 - 15 times

Chair Sit Ups

For this exercise lie down on the back and bend your legs to rest your calves on a chair, so that the knee-joint is on the edge of the chair. Place your hands under the head and raise your chin to look up towards the ceiling. Your hips should be perpendicular to the floor and the raise your chest by lifting the shoulder blades of the ground. Do not try to go all the way up, a 30 degree angle will be sufficient. Repeat the movement 12 - 15 times to complete one set and then rest for a 2 - 3 minutes and do one more set

Gluteus Stretch

This is one of the best exercises for quick pain relief from any pain that you might have in your lower body. Lie down on an exercise mat and bend your legs at the knee and place your feet next to your glute muscles. Now lift your right leg off the floor and place it on the left knee so that the outside part of the right shin is resting on the left knee. Cross your hands on the outer side of the left thigh and pull the leg towards your chest so that you feel a stretch in the right glute. Bring the leg as close to the chest possible and hold the position for a 20 - 30 count. Repeat the movement by placing your left leg over the right knee, do 2 - 3 repetitions with each leg

Heel Touch

To perform this routine kneel down on an exercise mat and keep your feet hip width apart. Keep your spine straight and lean backwards so that your chin is almost pointing skyward. Try and touch the left heel with your left palm and the right heel with the right palm. Once you are in this position hold it for at least 20 - 30 count. Maintain normal breathing throughout the exercise and feel a stretch in your spine, repeat the movement 2 - 3 times. If you are feeling discomfort, do not continue with this exercise, you will aggravate your condition.

Doing spondylolisthesis exercises will help you strengthen your muscle fibers and develop your core muscles. You can also try some yoga exercises or pilates exercises to cope with your condition. It is however advisable to consult an expert physician before you start any exercise regimen to deal with your spondylolisthesis

By Indrajit Deshmukh
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