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May 24, 2014

6 Best Spondylolisthesis Exercises, and 3 To Avoid

Exercises for spondylolisthesis and spondylolysis are often incorporated into the treatment plan for these conditions for a number of reasons. For one, physical therapy focuses on strengthening and improving the range of motion of the back, abdomen and legs as this can help these other muscle groupings take on some of the strain that is normally placed on the spine. Spondylolysis treatment exercises can also be beneficial from a weight loss perspective, as excess pounds increase stress on the back.

Physical therapy for spondylolisthesis can also teach you less stressful ways of doing activities, such as lifting, getting dressed or even sitting for hours in front of a computer.

For instances where you have had surgery to repair a spondylolytic back, physical therapy exercises are a vital component of the healing process. It is amazing how quickly you can lose muscle strength and flexibility after such procedures.

During your healing process, you may want to wear a spondylolisthesis support brace to help immobilize your spine. Braces can help prevent you from twisting or bending your spine, which in turn, reduce the pressure that is placed on your spinal nerves.

Many exercises for degenerative spondylolysis or spondylolisthesis focus on stability; therefore, it should not be surprising that some who are looking to remedy unpleasant symptoms pursues yoga.

6 of the Best Spondylolisthesis Physical Therapy Exercises

Following are a few of the best exercises for spondylolisthesis treatment:

The exercises detailed above are aimed towards lumbar spondylolisthesis, since this is the most common location for spondylolisthesis to occur. And these are just a few of many stretches and exercises that can help. A doctor or therapist can help customize a regimen that features the best exercise for spondylolisthesis for your needs.

3 Exercises to Avoid With Spondylolisthesis

• Heavy weightlifting: Weightlifting, especially if you use improper lifting techniques, can take a toll on your back in many ways. While lifting, you’re placing extra strain on your back, specifically on your lower or lumbar region. Read more about proper lifting techniques .
• Twisting or bending: Although core exercises for spondylolisthesis can be vital in strengthening your abdominal muscles and your back, make sure to avoid those that involve excessive twisting to the side or bending over such as toe touches. This may cause further injury to your spine and cause additional pain.
• High impact activities: It’s important to remain active during your recovery process from spondylolisthesis, but it’s advised to stray away from those exercises that may cause harm to your back. Exercises such as running, basketball, football, etc. should be avoided until you’re healed.

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6 Easy Physical Therapy Exercises for Lumbar Spondylolisthesis Correction

Have you heard of Spondylolisthesis? It’s a condition where the vertebrae in the lower back slip ahead of the adjacent lower vertebrae, which can cause lower back pain and even tingling and numbness in the legs. Did you know that it can be caused by trauma or degenerative diseases? In fact, degenerative spondylolisthesis is more common in both men and women after the age of 50 1 .

Traumatic spondylolisthesis, which can happen at any age, is typically caused by a fall injury or improper use of a seat belt. If you’re wondering how to treat spondylolisthesis, exercises and physiotherapy are often recommended if the listhesis is of a lower grade. In this article, we’ll cover all the effective exercises to fix spondylolisthesis. But first, let’s explore the different grades of spondylolisthesis to better understand these exercises.

6 Cobra pose for spondylolisthesis treatment

Grades of spondylolisthesis.

Spondylolisthesis is a condition in which the vertebral body of our spine slips forward in relation to the adjacent lower vertebral body. This degree of slippage is categorised into five grades. The lower grades of grade 1 or grade 2 can be managed conservatively with exercises, and higher grades may require surgical intervention. The spondylolisthesis grade depends on the location of the posteroinferior corner of the vertebra above 2 . These grades are:

• grade I : 0-25%
• grade II : 26-50% 
• grade III : 51-75% 
• grade IV : 76-100%  
• grade V : >100%

Physical therapy exercises for lumbar spondylolisthesis

In this session, I will share with you some core exercises that can help stabilise the lumbar area and strengthen the lower back muscles to prevent further sliding. Let’s first understand the condition of Anterior Listhesis or Spondylolisthesis.

Our spine has vertebral bodies stacked one on top of the other. To keep each spine in place, there is a spinous process and the Pars interarticularis joint that keeps the bone fixed. However, due to sudden falls or jerks experienced while travelling, the Pars interarticularis joint can fracture, causing the spine to slip forward.

Although in some cases, it may slip backwards, in maximum cases of Listhesis, it slips forward. This condition leads to pain, and if nerve compression occurs, it can cause tingling and numbness in the legs. So, the core exercises help strengthen the muscles around the lower back, which helps stabilise it. Let us start with the bridging exercise.

1 Bridging exercise for lumbar spondylolisthesis

• For the bridging exercise, you must lie flat on your back, bend both your knees and keep your hands on the sides.
• In this position, slowly lift your hips. Lift as much as you can and hold for 5 seconds; the best way is to count from 1 to  5.
• Then, relax and lower it down to the normal position.
• Lift it again and hold for 5 seconds, then relax. Repeat this 15 to 20 times in a session; the more, the better it is.

2 Knee to chest exercise for anterolisthesis

For the next exercise, we will be doing a knee-to-chest stretch.

• To begin, lie on your back with your knees bent and feet flat on the bed.
• Lift one leg and bring your knee towards your chest while holding onto the back of your thigh. You should feel a stretch on the back of your thigh.
• Hold this position for 10 seconds before relaxing.
• Repeat this exercise 10 times for each leg.

3 Glute stretching physical therapy exercises for spondylolisthesis

In the next exercise, we will stretch our glutes, which is the area around our buttocks.

• Start by keeping one leg straight and bending the knee of the side you want to stretch.
• Then, place your foot slightly above the knee of your other leg.
• Now, grab the knee with both hands and pull it towards your chest.
• Hold this position for at least 30 seconds.
• Remember to do a minimum of 3-4 reps in a session.

4 Bridging in side lying

For the next exercise, we will do something called Bridging in Side-lying.

• To get started, lie down on your side and ensure your hip is aligned with your trunk.
• Now, place your free hand on your hip and lift the hip as high as you can.
• Hold it for 5 seconds, counting 1-5, and then relax.
• Repeat this step 10 times on each side, left and right.

5 Bird dog spondylolisthesis exercise program

The next exercise is called the Bird Dog Exercise, for which you have to come to the quadruped position.

• In a quadruped position, lift your one hand and opposite leg straight. Let’s say if I lift my left hand straight, then I’ll lift my right leg straight.
• Hold it for 5 seconds, then relax. 
• Similarly, lift your right hand and left leg straight, hold for 5 seconds, and relax.

You can add some variation to this exercise. You don’t need to lift your hand, lift the leg. Keep the knee straight, hold for 5 sec and relax. This will strengthen our lower back muscles. Do a minimum of 10 reps of both exercises on each side, which means 20 reps of each exercise. Do both exercises on each side, which means ten reps on the left side and ten reps on the right side. This is a very effective exercise, I prescribe it for other low back pain conditions, too.

The cobra pose exercise is a yoga pose that involves lying flat on your stomach and then lifting your chest and upper body off the ground using your arms. As you lift your chest, you also lift your head and shoulders, creating a gentle backbend. This exercise is great for strengthening the muscles in your back and shoulders.

• To get started, lie flat on your stomach with your hands on the ground beside your shoulders.
• Slowly press your hands into the ground and lift your chest, keeping your elbows close to your sides.
• Hold this position for a few breaths, then slowly lower yourself to the ground.
• Repeat this exercise 10 times, breathe deeply and stay relaxed throughout the movement.

If you have a low grade of Listhesis, the exercises below will be effective and help alleviate pain. However, if your condition is more severe and has slipped further, surgery may be necessary. Your surgeon will determine the grade of your condition and advise you on whether or not surgery is required. In addition to these exercises, visiting a physiotherapist can be beneficial as they can manually mobilise your spine and work on bringing it back into position. Traction, which pulls the spine, can also be helpful. Therefore, I recommend visiting a physiotherapist in addition to performing these exercises.

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Spondylolisthesis Exercises That Relieve and Prevent Pain

Medically reviewed by  Dr. Brian Paris, D.C  on Jan. 20, 2019.

Spondylolisthesis (“spon-dee-low-lis-thee-sis”) is a big fancy word that simply means a vertebra in your spine has slipped out of position.

It sounds like a pretty extreme condition. And spondylolisthesis can be the source of severe back pain, usually in the lower back.

But just like herniated discs , you may have the condition and never know it.

In fact, it’s estimated that 3 to 11.5 percent of adults have spondylolisthesis but it’s estimated that as many as 75 percent of those affected don’t have any symptoms. [i]

That’s the good news.

The bad news is ignoring it altogether may lead to excessive “swayback” curvature of your spine (lordosis) or even “round back” (kyphosis) [ii] as your upper spine literally falls off your lower spine causing breathing difficulties, chronic back pain and possibly permanent nerve damage.

Fortunately, there are simple exercises and other actions you can take to prevent progression and get pain relief from spondylolisthesis.

Quick links:

• Spondylolisthesis exercises

Spondylolisthesis causes and diagnosis

• Natural Spondylolisthesis Treatments

In children, most cases of spondylolisthesis are caused by either a birth defect or some type of impact injury, like when playing sports.

This usually appears between the sacrum and the bottom fifth vertebra of the lumbar spine. [iii]

Spondylolisthesis in adults though is most commonly the result of spinal degeneration such as arthritis.

Most adults experience the condition slightly higher than children, between the fourth and fifth vertebrae of the lumbar spine. [iv]

Confirmed by an X-ray, CT Scan or MRI, your doctor will often start with a simple back extension exercise (leaning back) to begin diagnosing spondylolisthesis.

Those with a troublesome condition will usually experience some amount of pain when leaning backward.

Natural spondylolisthesis treatments

Most doctors will advise taking it easy when having a back pain flare-up related to spondylolisthesis.

This is good advice, but understand this doesn’t mean complete bed rest .

From there some will recommend options such as anti-inflammatory pain pills (NSAIDs), steroid injections and decompressive laminectomy or spinal fusion surgeries .

but many people with Grade I or Grade II spondylolisthesis get excellent results by improving their flexibility and muscle strength, using natural anti-inflammatories and non-surgical decompression.

In a moment I’ll show you a great spondylolisthesis exercise you can do right now to help stabilize your spine.

But first, let me share some natural alternatives to NSAIDs, steroid injections and surgery with you.

Natural inflammation-fighting alternatives to dangerous NSAIDs include turmeric, ginger, boswellia and devil’s claw.

One of the best natural anti-inflammatories around is found in abundance throughout your body until your late 20s, called proteolytic enzymes .

These natural enzymes not only fight inflammation but also clear toxins and scar-tissue forming fibrin from your circulatory system.

But as we age the level of proteolytic enzymes in our bodies drops dramatically unless you supplement them.

Now let’s think again about that decompressive laminectomy. The idea here is to cut away bone that’s pressing on a nerve.

Why not simply relieve the built-up spinal pressure instead?

Relieve that extra pressure and out of place vertebrae and spinal discs may slip back into their proper position on their own.

You can do that easily and safely with either inversion therapy .

It gently relieves spinal pressure by decompressing your vertebrae, using gravity to relieve the pressure.

Spondylolisthesis exercises to prevent and relieve pain

One of the best ways to prevent or relieve spondylolisthesis pain is to perform exercises that engage your core muscles that stabilize your spine.

Two of my favorite spondylolisthesis pain exercises are the plank for strengthening your abdominal muscles and bridging for your glutes.

They’re also great for other types of back pain. These  exercises also relieve sacroiliac joint pain .

The plank is one of the core exercises and stabilization exercises you should add to your routine.

It strengthens your upper body and stomach muscles to provide stability to your spine.

Step 1: Lay on your stomach with your elbows and forearms at the side of your chest.

Step 2 : Raise yourself onto your toes and forearms in a straight line. Keep you elbows shoulder-width apart. Your forearms should be at a 90-degree angle to your shoulders.

Step 3:  Tighten your butt and abdominal muscles to prevent your hips from sagging. Don’t let your back arch, and don’t look up or forward, as this causes strain on your neck.

Step 4:  When you’re body begins to sag and shake, lower yourself to resting position.

Repeat the process until you’ve reached your tolerance level or total fatigue.

To intensify this stretch, do a leg raise 1-2 inches off the ground. Alternate on the opposite leg for 10-20 seconds per side.

This exercise works your gluteal muscles, hamstrings, quadriceps, hip flexors and spine.

It’s not as intense as a full bridge performed in gymnastics, but you will feel a slight gluteal stretch and some relief from lower back pain.

Step 1: Lie on a mat or carpeted area flat on your back with your palms and shoulders facing the ground.

With your feet shoulder-width apart, bend your knees to bring your feet towards your butt.

Step 2: Raise your butt, hips and back off the ground while keeping your shoulders, head, hands and feet pressing down.

Hold the top of the pose for 3-5 seconds.

Step 3: Lower yourself to the ground and repeat 10-15 times.

3. Standing arm exercise for spondylolisthesis

Step 1:  Stand against the wall with your back as flat against the wall as you can.

Pull your pelvis backward to keep your lower back flat against the wall at all times throughout the exercise.

Your heels should be about two inches from the wall and remain flat on the floor throughout the exercise.

Step 2: Slowly raise your arms until they are straight in front of you and continue until they are directly overhead with the back of your hands touching the wall with your arms outstretched. Do not allow your back to arch.

Your lower back should stay in contact with the wall at all times.

If you cannot reach the wall without arching your back, go as far as you can while keeping your lower back in contact with the wall.

Step 3: Once you reach the highest point of the exercise hold the position to your tolerance.

You should feel your abs tightening as you hold this position.

Step 4: How many repetitions or sets of repetitions you perform is up to your tolerance.

Work towards completing the movement upwards to the wall and holding the top position longer.

Repeat this exercise throughout the day rather than all at once.

Variations Moving your feet farther from the wall can make it easier to touch the wall with your hands at the end position of the exercise.

As the exercise becomes easier, work towards completing the exercise with your feet closer to the wall.

Editor’s note: This article has been reviewed by a member of our  medical advisory board . The content provided is for informational purposes only and should not be construed as medical advice. Please consult with your physician if you have any questions about your health.

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i Kalichman L, Kim D, Li L, Guermazi A, Berkin V and Hunter D (1976), “Spondylolysis and Spondylolisthesis: prevalence and association with low back pain in the adult community based population,”  Spine (Phila Pa 1976). 2009 Jan 15; 34(2): 199–205.   ii Spondylolisthesis. Cedars-Sinai (www.cedars-sinai.edu) Acc. Oct. 30, 2018. iii Spondylolysis and Spondylolisthesis of the Lumbar Spine. Massachusetts General Hospital: Pediatric Orthopaedic Department (massgeneral.org) Acc. Oct. 30, 2018. iv Spondylolisthesis. The Spine Hospital at the Neurological Institute of New York (www.columbiaspine.org) Acc. Oct. 30, 2018.

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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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24 thoughts on “Spondylolisthesis Exercises That Relieve and Prevent Pain”

Good day, I have gone through it all. because of a caution to the wind live style when I was younger I now have had three surgeries in the past four years, one cevical and two lumbar fusion. Also I suffer from nerve damage on my left side, trouble walking and much pain. I strecth, light weight traning, treadmil cardio, as much as my body will let me and I can find no reliefe with every thing I do. My doctors say I am in a black hole and live with it. I am every day looking for help on the internet, it seems every one has a fix all cure, how do you find the right, fix it or my doctors correct, there is no fix it. Thanks Steve Grier

Thank you for your comment. The solution part will come from Education, and one educational suggestion we can give you is our new book, Here is the link for you:-

https://losethebackpain.com/products/7-day-back-pain-cure-book

I have spondylolisthesis. Also bad pain down my left leg which will not bear my weight going upstairs and up steps. I have had quite a lot of physio – do exercises – orthopaedic surgeon – MRI – advised to have physio (his one did not work) then offered epidural injection by his anaesthetist, or cortizone injection. I rejected both as being short-term solution. Latest physio has helped a bit but had a set-back in the gym with a bad stretch and now I am taking Neurofen which helps a bit. Looking at the exercises online as well as the excellent ones given by my physio. Know that it is degenerative and that the right exercises are the only way forward.

I was diagnosed with grade 1 spondy, stenosis, and degenerative disc L4, L5. Just like you I could not walk up stairs without a sharp pain in my lower left back which shot down my leg. I would need to walk hunched over just to get some relief. I tried McKenzie style PT which only made the pain worse. I did get some relief with epidural injections, but the relief was only temporary. I am pain free today because of one of two things I tried, or maybe the combination of them both. I went thru spinal decompression treatment for 30 minutes a day for 30 days. (word of advice, don’t let the chiropractor perform spinal manipulation on you while going thru decompression. It doesn’t help, it just creates unnecessary pain). After the 30 days I went to a physical therapist that specializes in spinal cord injuries. It took a while to figure out which exercises worked for my condition. At first I felt like an old man doing some very simple exercises. but in the long run it seems to have worked. Today I continue with those exercises at home and feel 99% better.

Can I please ask what are the exercises that helped you to feel so much better. Thanks

Can I also ask what exercise made your condition better. I also have it on lower back thanks.

We would like to help. Please do get yourself a copy of our back pain book The 7 Day Back Pain Cure. It has a lot of information regarding the back, treatment options and pain relief plus many other useful aspects for you to read and consider. We do hope you find it helpful.

You may also wish to consider our Lose The Back Pain system. It is based on Muscle Balance Therapy, stretching and strengthening exercises. All the details about it can be found in the link below.

https://losethebackpain.com/products/lose-the-back-pain-dvd-system

Thank you Admin (The Healthy Back Institute)

Certain chiropractic adjustments involve twisting the person’s back during the adjustment or through direct downward pressure on the spine to achieve the adjustment. This could potentially worsen the Spondylolisthesis Patrick Movsessian

I’m a chiropractor, we see these all the time, you need to make sure that the chiropractor you see takes x-rays, then they will adjust properly from there, it’s very effective, exercises also help a great deal

Interesting. My chiropractor said my back was hurting because of a tilted pelvis. My pain kept getting worse after every visit at the chiropractor. An x-ray showed i have a Spondylolisthesis. The adjustments must have made the spondy worse.

Same here! So frustrating!!

I have grade 3 spondolylotheis and go to the chiropractor with good relief but it is limited. Helps for a a few days to a few weeks then th he back us out again. I can hardly walk some days and am beginning to have no feeling in my feet. The numbness use to be intermittent but now it’s all the time. Hope theses exercises work cause I’ve been calling surgeons the past few weeks.

Hi Melinda, Thank you for your comment. We would like to suggest you get yourself a copy of our back pain book -The 7 Day Back Pain Cure which has suggestions and information regarding pain relief methods, different treatment options, information and other useful aspects to help. You can find out more via the link below

i have exactly what Jon has – spondylolethesis at L4 and some arthritis at l5 S1. I would like to know specifically what exercises to do.

We suggest you get our back pain book -The 7 Day Back Pain Cure which has information and suggestions including pain relief and treatment options that you can consider, Please learn more about the book and its contents via the link below

While I understand this is a message board open to anyone wishing to post, I feel it is in poor taste to try and sell a book to people on Spondylolisthesis giving the fact they are already in pain. It sickens me that you cannot offer “free” advice to those who need it if in fact you have any “real” information as to how to relieve the pain from Spondylolisthesis. I only hope those suffering do not fall for you trickery. Please post specific comments about exercise for Spondylolisthesis only in this thread and do not try to con people into paying for your book.

Dear Doris R,

Let me try to explain, what we do and why we do it…

1. The book is FREE and while we ask of a small S/H fee the Book is FREE!

2. Here is what YOU and EVERYONE with any type of back pain need to understand, there is no one fix for any type of back pain condition, meaning there is no one set of stretches or exercises for someone with Spondylolisthesis or Herniated disc there never has been and there will never be…

There are however root cause reasons why those conditions develop and those root cause conditions can be address, but it take a certain about of call it energy or responsibility on the suffers part to educate ones self, to a point where you can understand all of the factors involved in the process of recovery and maintenance of the back and body, that is not something that anyone can do for you.

And that is why we wrote the book, so that suffers can understand that the solution (AKA the root cause) is specific and targeted to the individual them selfs and what could be right for you, may not right for the next person and that is why we do not simple give to many stretches or exercises over the internet to everyone as one size fits all, we believe that is more responsible to educate the suffer then to the give them something that may not be appropriate for them…

Further we are of the opinion that if you the suffer is not willing to do the work or put in the time or take on the responsibility needed to invoke change, (as in educate them self’s) no one can help you and while you may call it trickery, we call it self empowerment or the highest level of responsibility of self.

That said, remember the book is free it called The 7 Day Back Pain Cure, it is very informative and if you are skilled in the art of physical fitness, you can read the book and understand how to apply the knowledge but if you are not skilled and do not understand and would like our help, yes it is true we offer products and services to help you but there is no forcing your to do anything, we put the power in your hands. You get to choose your course of action you get to choose how you live your life and you get to choose if you think we can help you, like we have help countless other in the past 12 years and you even get to choose to think or believe we are scammer or tricksters…

Questions and Comments Welcome

Steve HBI-Staff

A couple of questions regarding the Standing Arm Exercise for Spondylolisthesis:

1. For Step 3, how long are you supposed to hold the position? 2. How many repetitions and how many sets are you supposed to do?

Thank you for any information you can provide.

Please understand that there are no hard set number for any exercise for anyone person, in fact all exercises should be done to your tolerance, that includes Reps, Sets and hold time… Now tolerance mean, how do you feel doing the exercise, how do you feel that night and how do you feel the next day… If you did too much you will know, if you did too little you wont feel a thing and you will need to do more…

Steve HBI Staff

I have l4 l5 Spondylolisthesis and stenosis. I have awful pain when bending and stooping rather than bending backwards . I also get numb tingling on the top of my buttocks which affects waterworks frequency. Am very obese because I can’t exercise . Could you offer any exercise to help . Thanks

Thank you for explaining your pain. We would suggest as a good starting point that you get yourself a copy of our book the “7 Day Back Pain Cure”.

The book discusses back pain issues and related conditions, pain relief methods to try, various treatment options you can consider, pain relief action plans and other helpful information.

Please read more details and information about the 7 Day Back Pain Cure book via the link below

Our Best Wishes Admin (The Healthy Back Institute)

During plank I see some kind of longitudinal hernia in the center of my stomach. I wonder if there is any exersise to enforce this part? Thanks in advance for answer.

There is no way for us to know if any exercises can help prevent any longitudinal herniation, so please seek proper medical attention, it is the only way…

I’m a powerlifter for over 3 decades. When the govt. decided that gyms had to close (because, apparently, exercise and gyms are bad for your health and someone lower your immunity…), I took matters into my own hands and began using other types of weights, like those concrete parking stops which weigh about 350 lbs. The weight isn’t a big deal, but the shape is very cumbersome and unwieldy. This, of course, led to an L-5 vertebra slippage of 11mm. I’ve injured myself many times while working out, but never in such a debilitating way. I’ve been working through various exercises to bring the vertebra back into position. People like me tend to jump the gun and say, “OK, I’m feeling better now – lets go lift something heavier,” all to set the recovery back. and it may be a long process, but because of my experiences in many recoveries, I believe it can be done. It’s all a matter of patience.

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Spondylolisthesis: Understanding Causes, Symptoms & Treatment

Are you experiencing lower back pain that won't go away? Have you or a loved one recently been diagnosed with spondylolisthesis? If so, you're not alone. Spondylolisthesis is a common condition that affects the spine, and understanding its causes, symptoms, and treatment is crucial for managing and improving your quality of life. 

This blog post will explore everything you need about spondylolisthesis, including its various forms, underlying causes, and effective treatment options. So, whether you're dealing with this condition or simply looking to educate yourself on this joint spine issue, keep reading to understand better spondylolisthesis and how to address it effectively.

What is Spondylolisthesis? 

Spondylolisthesis is a common condition that affects the spine and can cause discomfort and pain for those with it. It occurs when one vertebra (bone in the spine) slips forward over another vertebra, causing the spinal column to become misaligned. This condition can affect people of all ages, but it is most commonly seen in adults over 50 .

What is the root cause of Spondylolisthesis?

The most common cause of spondylolisthesis is a fracture or defect in the pars interarticularis , a small bony section of the vertebra. This fracture can be caused by repetitive stress due to sports or activities that pressure the spine, such as weightlifting, gymnastics, or football. It can also happen due to congenital conditions or degenerative diseases like arthritis. Sometimes, spondylolisthesis can be caused by sudden trauma, such as a car accident or a fall.

What are the signs and symptoms of Spondylolisthesis?

The symptoms of spondylolisthesis vary depending on the severity of the condition. In mild cases, there may be no noticeable symptoms, but as the condition progresses, symptoms may include:

• Lower back pain
• Muscle spasms in the back
• Stiffness in the back
• Numbness or tingling in the legs
• Difficulty standing or walking
• Decreased range of motion in the back
• Weakness in the legs

How do you stop spondylolisthesis from progressing?

How exactly do you stop spondylolisthesis from worsening? There are practical strategies for managing and halting the progression of spondylolisthesis. Get ready to take control of your spinal health and stop spondylolisthesis in its tracks.

• Exercise regularly – Regular exercise helps to strengthen the muscles in your back and abdomen, providing better support for your spine. However, if you have spondylolisthesis, some exercises may be harmful. Consult a physical therapist to create a safe, individualized exercise plan for your condition.
• Avoid high-impact activities – Jumping and landing on the feet, such as running or basketball, can put additional stress on the spine. Instead, opt for low-impact exercises like swimming or cycling.
• Practice good posture – Poor posture can contribute to spondylolisthesis. Make a conscious effort to maintain good posture throughout the day, whether sitting, standing, or bending over. Consider using a lumbar support cushion if you spend much time sitting.
• Lose weigh t – Being overweight stresses the spine, which can worsen spondylolisthesis. Maintaining a healthy weight can help ease symptoms and stop the condition from progressing.
• Avoid lifting heavy objects – Putting strain on the lower back can worsen spondylolisthesis. If you need to lift heavy objects, use proper lifting techniques, such as bending your knees and keeping your back straight.
• Consider chiropractic care – Chiropractic manipulation and adjustments can help improve joint function and decrease pain in spondylolisthesis patients.
• Seek medical treatment – If you have persistent symptoms of spondylolisthesis, it's crucial to seek medical treatment. Your doctor may recommend physical therapy, pain medication, or in severe cases, surgery.

What are the 5 stages of spondylolisthesis?

Understanding the stages of spondylolisthesis is essential to identify its severity and manage it effectively. These are the five stages of spondylolisthesis and the accompanying symptoms.

Stage 1: Grade 1 Spondylolisthesis

The first stage of spondylolisthesis is also known as mild spondylolisthesis and is characterized by the slippage of less than 25% of one vertebra over another. In this stage, the symptoms may be minimal, and most people may not experience any. However, some common symptoms of grade 1 spondylolisthesis include mild back pain, stiffness, and muscle tightness in the lower back.

Stage 2: Grade 2 Spondylolisthesis

Grade 2 spondylolisthesis is characterized by the slippage of 26% to 50% of one vertebra over another. At this stage, the symptoms can become more noticeable, including increased back pain, numbness or tingling in the legs or feet, and difficulty standing or walking for extended periods. This stage may also lead to changes in posture and decreased flexibility in the lower back.

Stage 3: Grade 3 Spondylolisthesis

In this stage, the slippage increases to 51% to 75% of one vertebra over another. At this point, the spinal deformity may become apparent. Patients may experience severe back pain that radiates to the hips and legs, making it difficult to perform daily activities. Nerve compression is also standard in this stage, leading to symptoms like weakness, numbness, and tingling in the legs.

Stage 4: Grade 4 Spondylolisthesis

Grade 4 spondylolisthesis is characterized by the slippage of more than 75% of one vertebra over another. This stage can be severely debilitating, causing extreme back pain, nerve compression, and even difficulty in controlling bladder and bowel movements. Patients may also experience weakness and numbness in the legs, making it challenging to walk or stand for extended periods.

Stage 5: Grade 5 Spondylolisthesis

The final stage of spondylolisthesis, grade 5, is also known as spondyloptosis. In this stage, the slippage is more than 100% of one vertebra over another, meaning the vertebra has completely slipped off the one below it. At this point, the spinal deformity is severe and can lead to life-altering symptoms, including severe back pain, nerve damage, and loss of motor control in the legs.

Treatment options for Spondylolisthesis

Various treatment options for spondylolisthesis can help manage and relieve its symptoms. Let’s explore these treatment options and how they can help those with spondylolisthesis.

• Physical therapy: 

Physical therapy is often the first line of treatment for spondylolisthesis. A physical therapist will work with the patient to strengthen the muscles in the back and abdomen, which can help stabilize the spine and prevent further slippage. They will also teach the patient proper posture and body mechanics to reduce pressure on the affected area. Physical therapy can also include exercises to increase flexibility and range of motion, which can help alleviate pain and stiffness.

• Medications:  

Over-the-counter pain relievers such as ibuprofen and acetaminophen can help manage the pain caused by spondylolisthesis. Sometimes, a doctor may prescribe more vital pain medication or muscle relaxants if the pain is severe. However, these medications should only be used under the supervision of a doctor and are not a long-term solution for managing the condition.

• Bracing:  

In some cases, a back brace may be recommended to provide support and stability to the affected area. This can help alleviate pain and prevent further slippage. It is crucial to work with a physical therapist to ensure the proper fit and usage of the brace.

• Steroid injections:  

If other treatment options do not provide enough relief, a doctor may recommend steroid injections. These injections can help reduce inflammation and pain in the affected area. They are generally used as a short-term solution and may need to be repeated periodically.

• Surgery: 

In severe cases of spondylolisthesis, surgery may be required. The most common surgery for this condition is spinal fusion, where the affected vertebrae are fused together to prevent slippage. This surgery can help alleviate pain and prevent further damage to the spine and nerves.

Get lasting relief from Spondylolisthesis!

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The material on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.

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Back Pain & Posture Advice

Spondylolisthesis Treatment & Exercises

By: Dr. Rachel Raycraft, PT, DPT , Last Updated: July 4, 2023, Reviewed By: Dr. David Oliver, DC

Spondylolisthesis is forward slipping or displacement of a vertebrae (back bone) on the one below it. [1] [2] There are 5 types of Spondylolisthesis including: dysplastic, isthmic, degenerative, traumatic and pathologic. [1]

Degenerative Spondylolisthesis is the most common type and that’s the one we will focus on for the remainder of this article.

Simply stated, in degenerative spondylolisthesis, the forward slipping of the vertebrae is caused by degenerative changes in the spine that occur with normal aging. [4]

Note: With degenerative spondylolisthesis you will not see a fracture of the pars interarticularis. This pars defect is commonly seen with other types of Spondylolisthesis, which can help differentiate this type from the other 4 types. [3] [4]

This condition develops in older men and women – usually over the age of 40 years old. [2] [4] [5] and is most commonly found at L4-L5 spinal level. [2] [3] [5]

Degenerative spondylolisthesis may be found with spinal stenosis, a condition that causes narrowing of the spinal canal, which causes radicular pain (pain shooting down the leg). [4] [5]

Spondylolisthesis can be found using an MRI/CT scan. [3] [5]

Spondylolisthesis Causes

• Degenerative spondylolisthesis can be caused by general wear and tear that comes along with aging, such as loss of disc height which can cause the spine to become unstable. [4] [5]
• Degenerative spondylolisthesis is strongly associated with an older population (40+) in both men and women. [2] [4] [5]
• Gravity and postural muscles can make a spondylolisthesis that is present better or worse. [2]
• Increased body weight increases the risk for degenerative spondylolisthesis because it increases the load on the spine. [3]
• Orientation of Facet Joints and their lack of support [3] [4]
• Tilting of the discs in the spine [3]
• Joint laxity [3] [4]
• Insufficient muscular stabilization (muscles aren’t holding things steady) [4]
• A lower intercristal line (a horizontal line drawn across the hip bones from their highest points which usually goes through L5 in women) [3]

Here’s an image showing how the spine Degenerates over time:

Symptoms of Spondylolisthesis

Some symptoms that may be present are:

• Back Extensions may cause low back pain [3] [4]
• Extension of the back may cause radicular pain (a sharp, shooting pain down the legs) from a nerve root being compressed [1] [4]
• Neurogenic claudication which is also associated with spinal stenosis [4]
• Pain, numbness or weakness in the legs [1]
• Abnormally rounded lumbar (lower) back called lumbar kyphosis to relieve symptoms [1]
• Tight hamstring muscles [5]
• Patients may stand with increased flexion at hips and knees [5]
• Muscle spasms in the back (Paraspinals muscles) [5]

Spondylolisthesis Treatment

Spondylolisthesis can be treated with conservative or surgical measures depending on the degree of slippage. Non-surgical treatment should be tried first.

Treatment can include rest, pain reduction, bracing, core strengthening and stretching – and should be used especially for grades I and II before considering surgery. If non-surgical treatment doesn’t work, surgery may be considered. [1] [5]

In addition to the following exercises you want to avoid activities that require you to bend, lift or twist your spine as this can cause increased pain. Bending forward, or flexing your spine may be more comfortable, but bending backwards, or hyper-extending your spine may cause pain or flare up your symptoms, and should be avoided. [5]

Exercises for Spondylolisthesis

Before starting any of the exercises below, make sure to tone down your pain symptoms. [5]

Exercise 1: Drawing in maneuver

• Begin by lying on your back with your feet positioned flat on the floor (with small gap under your low back)
• As you Inhale, draw in your abdominal muscles by drawing your belly button down towards the floor (reducing the gap)
• Hold for 1-3 second at the bottom, and then exhale and let your low back rise up off the floor
• Repeat the drawing in maneuver again
• Aim for 10 repetitions

Exercise 2: Hamstring Stretch [5]

• Use a dog leash or a towel and hook it around the middle of your foot.
• Lie down on the floor and pull the banded leg (knee first) towards your chest creating a 90 degree angle, and extend the other leg on the floor.
• Slowly extend the banded leg to straight, while holding the band with your hands.
• You should feel a stretch in your hamstrings (back of your thighs)
• Hold 20-30 seconds x 3 reps

Tip: If you do not have a towel or leash you can hook your hands around your knee and pull your leg back towards your head for the same stretch.

Related: How to stretch Hamstrings (A guide)

Exercise 3: Knees to Chest [5]

• Begin by lying on your back on a mat with your knees bent and feet placed flat on the floor.
• Position your right hand behind your right knee and slowly pull your right knee in towards your chest and then bring your left knee in towards your chest.
• Hold this position for 15 to 20 seconds.
• Relax and slowly lower one leg at a time to the starting position.
• Aim for 3 repetitions of this stretch.

Exercise 4: Dead Bug [5]

This exercise helps to increase deep core strength, and it also helps to improve hip and trunk stability.

How to do it: – Begin lying on your back with both arms extended towards the ceiling. – Lift your legs off the floor to 90 degrees. – Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your pelvis upwards and bracing your core muscles (this is the starting position for this exercise that you need to hold throughout the movement). – Start the exercise by extending your left leg, straightening at the knee and hip and bringing the leg down to just above the floor (don’t let your lower back arch); at the same time, lower your right arm back to just above the floor. – Keep your abdominal and gluteal muscles tightened and return your left leg and right arm to the starting position. – Repeat with your right leg and left arm. – Alternate sides for 20 repetitions.

Exercise 5: Swimming [5]

Recreational swimming, standing or walking in water above your shoulders is a low impact activity and the buoyancy of the water helps support the body’s weight and decrease the compressive forces on the spine (stretches the spine while you are in the water) which can decrease pain.

If swimming is causing pain stop immediately.

Related: Ankylosing Spondylitis Treatment & Exercises Herniated Disc/Bulging Disc Exercises To Avoid 5 Common Causes Of Back Pain (Video) Bulging Disc Treatment In Lower Back – 5 DYI Exercises

[1] Gagnet P, Kern K, Andrews K, et al. Spondylolysis and spondylolisthesis: A review of the literature. J Orthop. 2018;15(2): 404-407 doi: 10.1016/j.jor.2018.03.008

[2] Kalichman L, Kim D, Li L, et al. Spondylolysis and spondylolisthesis: prevalence and association with low back pain in the adult community-based population. Spine (Phila Pa 1976). 2009;34(2):199–205. doi: 10.1097/BRS.0b013e31818edcfd

[3] Evans N and McCarthy M. Management of symptomatic degenerative low-grade lumbar spondylolisthesis. EFORT Open Rev. 2018;3(12) 620-631. doi: 10.1302/2058-5241.3.180020

[4] Kalichman L and Hunter D. Diagnosis and conservative management of degenerative lumbar spondylolisthesis. Eur Spin J. 2008; 17(3): 327-335. doi: 10.1007/s00586-007-0543-3

[5] LeFebvre R DC. Lumbar Spondylolysis & Spondylolisthesis. Health Centers of University of Western States. Updated April 15, 2018. Accessed April 20, 2021.

Doctor of Physical Therapy and currently works full time as a pediatric physical therapist. Rachel has worked in Sports, Inpatient Rehab and Outpatient Ortho settings under the guidance of incredible mentors focusing on low back pain. Rachel believes in holistic and patient centered care and enjoys developing their course of treatment.

Exercises to Avoid With Spondylolisthesis

Spondylolisthesis causes back pain due to instability in the vertebrae. Teens who are involved in sports like football or gymnastics are at risk. It is important to know which spondylolisthesis exercises to avoid for preventing injury, as well as which ones are best for a strong core.

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Overview of Spondylolisthesis

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You may be surprised to find out that spondylolisthesis is the most common cause of back pain for teen athletes, as reported by the Cleveland Clinic . Those who are involved in sports that put stress on the back, such as gymnastics, weight lifting or football, are at greater risk. Degenerative spondylolisthesis causes low back pain in those who are middle-aged or older than 40.

Spondylolisthesis is a stress fracture in one of the vertebrae in your back, resulting in the vertebrae shifting or slipping out of place, explains the American Academy of Orthopaedic Surgeons (AAOS). It most commonly occurs at the fifth lumbar vertebra.

Even though it sounds serious, the symptoms of a low-grade spondylolisthesis can be somewhat mild, says the AAOS. You may feel low back pain, similar to a muscle strain, which may radiate down the buttock and back of the thighs. The pain often increases with activity and will improve with rest.

Doctors will rate the spondylolisthesis as low grade or high grade, depending on how much the vertebrae have slipped forward. Patients with low-grade slips have fewer symptoms and will respond well to conservative treatment, such as exercise. Those with high-grade slips may experience tingling and numbness or weakness in their legs and may need surgery.

Considering these risks, it's very important to know what to avoid with spondylolisthesis to prevent further injury.

Read more: What Causes Low Back Pain During Exercise?

Spondylolisthesis Exercises to Avoid

For those who are looking to rehabilitate a non-operative spondylolisthesis, expect it to take three to six months to heal, says Sanford Orthopedics Sports Medicine . For optimal healing, they recommend a break in sports for teen athletes for at least three months. Some patients may also require wearing a brace for a period of time.

In addition to rest and bracing, there are several things to avoid with spondylolisthesis. Once your doctor has given you the clear, it's important to engage in regular exercise to improve your strength and flexibility.

Since this condition creates instability in your back, it is crucial to strengthen the core muscles that support your spine to provide stability and prevent future injuries. It is equally as important to know what not to do.

Spondylolisthesis exercises to avoid include those lumbar extension movements that take your spine past the neutral position, states Sanford Orthopedics Sports Medicine. This extension motion may increase pain and impede the healing of the affected vertebrae. Here are some examples of extension exercises to avoid:

• Prone press-ups (lying on your stomach and pushing up).
• Standing extensions.
• Prone leg raises (lying on your stomach and lifting your legs).
• Back extension machine at the gym.

It is best to avoid yoga until your doctor gives you the all-clear. There are many back-extension movements in yoga, including the cobra and swan, which may not be safe.

Other things to avoid with spondylolisthesis include weightlifting, activities that require twisting or bending and high-impact activities that put too much stress on your healing back, such as jumping rope or box jumps.

Best Exercises for Spondylolisthesis

Now that you know which spondylolisthesis exercises to avoid, what are the best exercises for your healing back? In general, rehabilitation focuses on strengthening your core muscles without going past neutral, as well as hamstring stretches. Expect it to take three to six months of rehabilitation before you are ready to return to sports .

The University of Wisconsin Sports Medicine recommends the following exercises initially:

• Pelvic tilts.
• Hamstring stretches (lie on your back and use straps to raise your leg to 90 degrees).
• Light exercise on the stationary bike.

Progress to the following exercises after four to eight weeks of rest, as suggested by the University of Wisconsin Sports Medicine:

• Double leg bridges.
• Side planks.
• Stationary biking.
• Sit on a therapy ball and alternate lifting an arm or leg.

In two to three months, you can begin doing sit-ups, squats and push-ups. You can also start using an elliptical machine or jog in chest-deep water.

Read more: Core Strengthening Exercises After Lumbar Surgery

Check with your doctor before starting any exercise program when recovering from this injury. Aim for a gradual return to sports activities, depending on the severity of your condition and how strong your core is.

Once healed, teens may continue to do core strengthening and stretches to prevent future injuries. Also, it's recommended to take breaks from high-risk sports, such as gymnastics, wrestling, volleyball, football and weight lifting.

• Cleveland Clinic: "Spondylolisthesis"
• American Academy of Orthopaedic Surgeons: "Spondylolysis and Spondylolisthesis"
• Sanford Orthopedics Sports Medicine: "Lumbar Spondylolysis/listhesis Rehabilitation Guideline"
• University of Wisconsin Sports Medicine: "Rehabilitation Guidelines for Lumbar Spondylolysis/Spondylolisthesis"

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

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Exercise with Anterolisthesis: Activities to Embrace and Avoid

by Dave Harrison, MD • Last updated August 7, 2023

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Anterolisthesis is a spinal condition that occurs when a vertebra slips forward over the vertebra below it. This condition can cause discomfort and limited mobility for those who suffer from it. While exercise is generally beneficial for overall health, it’s important for individuals with anterolisthesis to choose their activities carefully to prevent exacerbating their condition. In this article, we’ll discuss exercises and activities to avoid, as well as those that can be incorporated into a safe and effective exercise routine.

Activities to Avoid with Anterolisthesis

Certain exercises and activities have the potential to put additional stress on the spine and worsen the symptoms of anterolisthesis. It’s important to steer clear of the following:

• High-Impact Activities: Exercises such as running, jumping, and high-impact aerobics can cause excessive stress on the spine and lead to further slippage. Consider low-impact alternatives like walking, swimming, or stationary cycling.
• Heavy Weight Lifting: Lifting heavy weights, especially with poor form, can strain the lower back and increase the risk of injury. Avoid exercises that involve heavy deadlifts, squats, and overhead presses. Instead, opt for lighter weights with proper form or resistance band exercises.
• Twisting Movements: Activities that involve twisting at the waist, like golf swings or certain yoga poses, can exacerbate spondylolisthesis. Avoid these movements to prevent further strain on the spine.
• Excessive Forward Bending: Activities that require bending forward repeatedly, such as toe-touches or sit-ups, can put undue stress on the lumbar spine. Substitute these with exercises that focus on core stability without excessive bending.

Exercises to Embrace with Anterolisthesis

While some activities are best avoided, there are plenty of exercises that can help strengthen the muscles around the spine, improve flexibility, and provide overall support:

• Core Strengthening: Engaging the core muscles can help stabilize the spine. Opt for exercises like gentle Pilates, plank variations, and pelvic tilts. Always prioritize maintaining proper alignment during these exercises.
• Low-Impact Cardio: Engage in exercises that provide cardiovascular benefits without straining the spine. Walking, swimming, and using a stationary bike are great options that offer low impact on the back.
• Water Aerobics: Exercising in a pool reduces the impact on the spine while offering resistance for muscle strengthening. Water aerobics classes can be a safe and enjoyable option.
• Gentle Yoga: Choose yoga poses that focus on elongating the spine and improving flexibility, rather than poses involving extreme twists or forward bends. Consult a knowledgeable yoga instructor who can guide you through a spine-friendly routine.
• Resistance Band Exercises: Using resistance bands can provide a controlled level of resistance without placing undue stress on the spine. Exercises like seated rows and leg lifts can help strengthen key muscle groups.

The Takeaways

Individuals with anterolisthesis can lead active lives with the right exercise choices. It’s important to avoid activities that strain the spine and instead focus on exercises that promote stability, flexibility, and overall well-being. Always consult with a healthcare professional or physical therapist before starting any new exercise routine, as they can provide personalized guidance based on your specific condition and needs. By being mindful of your body’s limitations and choosing exercises wisely, you can manage your spondylolisthesis and enjoy a healthier lifestyle.

Kreiner DS, Baisden J, Mazanec DJ, et al. Guideline summary review: an evidence-based clinical guideline for the diagnosis and treatment of adult isthmic spondylolisthesis.   Spine J . 2016;16(12):1478-1485. doi:10.1016/j.spinee.2016.08.034

Gagnet P, Kern K, Andrews K, Elgafy H, Ebraheim N. Spondylolysis and spondylolisthesis: A review of the literature .  J Orthop . 2018;15(2):404-407. Published 2018 Mar 17. doi:10.1016/j.jor.2018.03.008

About the Author

Dave Harrison, MD

Dr. Harrison is a board certified Emergency Physician with a part time appointment at San Francisco General Medical Center and is an Assistant Clinical Professor-Volunteer at the UCSF School of Medicine. Dr. Harrison attended medical school at Tufts University and completed his Emergency Medicine residency at the University of Southern California. Dr. Harrison manages the editorial process for SpineInfo.com.

Lumbar Spondylolisthesis exercises to avoid?

Exercise is an important element in the effective treatment of lower back injuries. However, not all exercises are safe and some may even further damage your spine.

For those with spondylolisthesis , knowing which will help to strengthen your back and which will further displace it can mean the difference between a functioning and non-functioning spine.

Spondylolisthesis results when a vertebra has become displaced or has slipped forward due to deterioration. This can potentially lead to painful pressure on the spinal-column nerves from vertebra. Someone experiencing this condition can treat it effectively with spondylolisthesis physiotherapy and also by keeping the below information in mind:

• Avoid exercises that put excessive strain on the lower back, such as heavy weight lifting or full sit-ups.
• Avoid exercises that cause pain or discomfort. If an exercise is causing pain, stop the exercise immediately and consult with a medical professional.
• Avoid exercises that involve excessive twisting or bending of the spine.
• Avoid exercises that involve sudden or jerky movements.

Working out with spondylolisthesis?

Performing the below exercises to your comfort level will ensure your muscles stay strong, ultimately improving the condition of your spondylolisthesis. However, you should first speak with your physiotherapist first to ensure these will work with your needs.

Pelvic tilts

Lie on your back, bend you knees and keep your feet flat. Pull your belly button inwards toward your spine, pushing your lower back on the floor and keeping it straight. Hold this position for 15 seconds and repeat 5 to 10 times, depending on your comfort level.

Follow the similar setup procedure as for a pelvic tilt but keep your arms at your sides. Tighten your abdominal muscles and lift one leg a few inches off the floor. Hold this position for 5 seconds then release. Repeat on the other leg. Then lift one arm over your head, hold again for 5 seconds and lower. Do 5 repetitions of this exercise on both legs and arms.

Gluteal stretch

Lie on your back and bend both knees. Put your right ankle over your left knee and hold onto your left thigh. Wrap your arms around your thigh and pull it toward your chest. Hold for 15 to 30 seconds, depending on your comfort level. 3 repetitions of this stretch will do the trick.

Lie on your side, levelling out your legs, hips and shoulders. Use your forearm to prop yourself up, ensuring your elbow is directly below your shoulder. Balancing your weight on your forearm, lift yourself up off the floor. Hold this position for 15 seconds before carefully lowering. Repeat this plank on the other side.

Quadruped arm and leg raise

While down on your hands and knees, pull your belly button inward and tighten your abdominal muscles. Raise one arm and the opposite leg away from your body. Hold for 15 seconds, slowly lower your arm and leg and then change sides. Repeat 10 times.

Double knee to chest

Lie on your back, bend your knees and place your feet flat on the floor. Tighten your abdominals and push your lower back toward the floor. Pull your knees to your chest and hold for 5 seconds. You can repeat this exercise 10 to 20 times.

Exercises to avoid

While it’s important to stay active, some exercises will only further damage your spinal cord and the muscles surrounding it. To ensure you don’t worsen the state of your spine, avoid the follow exercises:

Certain sports

Sports that strain your back significantly should be avoided as they can lead to further disc slippage and possibly lower the lumbar vertebrae. In fact, those who were not born with spondylolisthesis can often become subject to it due to traumatic wear and tear over time from sports such as wrestling and gymnastics. You should also avoid track and field as well as football, as harsh contact sports such as this can dramatically worsen the condition.

Twisting the lower back

In general, you should avoid activities that force you to twist your lower back, as this will further aggravate your condition. For example, sledding, snowmobiling or trampolining should be avoided.

Certain core exercises

While some core muscle exercises could prove to be beneficial, others will further strain your back, such as certain types of sit-ups. If you attend Pilates, avoid an exercise called “swimming,” in which you’ll lie on your stomach and lift you legs. As well, the “hurdler’s stretch” could further injure your back. This exercise requires you to extend one leg and tuck the other behind you while you lean forward.

Weightlifting

Lifting heavy weights will only cause further strain to your entire back. At the very least, it is suggested that you change from heavier to lighter weights and take part in more repetitive lifting. A weightlifting machine may also be an option for you if you’re not ready to give up weights, however it is recommended you speak to your physiotherapist first.

As with any spinal condition, moderation is key. Speak first with an experienced professional about the exercises that are right for you and about physiotherapy for spondylolisthesis. Working together with a specialist will ensure a safe and effective treatment.

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