Exercise is an important activity that can help to extend your lifespan and quality of life. However, not everyone is able to exercise on daily basis. Time commitments are usually quoted. But, what about if you have a medical condition, such as Spondylolisthesis? Should you be exercising and can you?
What Is Spondylolisthesis?
This is a condition that affects your spine. One of the vertebrae in your spine slips, effectively moving forward in relation to the vertebrae below it.
The normal situation is that vertebrae sit on top of each other, separated by discs and facet joints. These maintain strength and allow a good range of movement.
Unfortunately, as you age your bones experience wear and tear, they generally weaken and this can lead to the vertebrae moving. Once it has moved there will be an increased likelihood of arthritis and, the slipped vertebrae may end up pressing on your nerves, causing pain.
It’s worth noting that can happen in your teenage years as you grow quickly. It is then most likely to occur again after 40 as your bones start to degenerate.
Exercising With Spondylolisthesis
You may be surprised to discover that you can exercise with this condition and you should!
Of course, the exercise you choose will be in relation to your pain level. If you have an incorrectly positioned vertebrae then its not the time to start weightlifting.
However, the right exercise can help to alleviate the symptoms of spondylolisthesis. It can even strengthen the surrounding bones and muscles, helping to restore full mobility.
The most likely exercises to be recommended by your spine expert will be:
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Pelvic Tilt
This stretches your lower back and strengthens the abdominal muscles.
Simply lie on your back and tighten your abs as you push your belly-button downward, as though you’re trying to touch the floor with it. Try to flatten your lower back as you do it.
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The Knee Lift
Lie on your back again but this time bend your knees so that your feet are flat on the floor. You can then repeat the pelvic treat process. While holding your belly button close to the floor lift one of your feet, ideally 3-4 inches off the floor. Hold for a count of 5 and then lower it back to the floor and repeat with the other.
It will help to stabilize your spine and strengthen your abs.
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The Crunch
Lie on your back again with your knees bent and your feet flat on the floor. Now cross your arms across your chest and lift your neck, upper back, and your shoulders away from the floor. Hold for a count of 3 and then lower back down before repeating.