Spondylolisthesis

Degenerative spondylolisthesis occurs due to aging because of wear and tear on the spine. While it can occur in younger people, especially athletes, it is more common after age 50 and more common in women than men. Spondylolisthesis can be progressive with the damage continuing to get worse as time goes on. Spondylolisthesis can also cause stenosis, a narrowing of the spinal canal and spinal cord compression. 

Common symptoms include:

• persistent lower back pain

• stiffness in your back and legs

• lower back tenderness

• thigh pain

• tight hamstring and buttock muscles

Per Healthline, common nonsurgical treatment methods include:

• wearing a back brace

• doing physical therapy exercises

• taking over-the-counter or prescription anti-inflammatory drugs (such as ibuprofen) to reduce pain

• using epidural steroid injections

Best Exercises:

You should always consult your medical professional before starting exercises, but here are some of the best exercises for relief often include lumbar flexion exercises, core stabilization exercises, and exercises or stretches for the muscles of the back, hamstrings, and hips. Low-impact exercise such as cycling or swimming is also recommended to promote healing and decrease pain.

• Pelvic tilt exercises help decrease pain by stabilizing the lower spine in a flexed position.

  • Lie face up with your knees bent and feet flat on the ground.

  • Start by flattening your lower back against the ground, engage your abdominal muscles to hold the position.

  • Hold for 15 seconds before relaxing.

  • Repeat 10 times.

• Crunch exercises can help strengthen the abdominal muscles to help support stability.  You don’t need to force your body through full motion and you should move slowly and focus on a proper motion.

  • Start by lying on the ground with your knees bent, feet flat on the ground and arms folded over the chest. If necessary, you can support your head with your fingers behind your ears, but don’t pull on your head as you go through this movement.

  • Slowly lift your head and shoulders off the floor until a contraction in the abdominals is felt.

  • Hold for three seconds, and then lower to starting position.

  • Repeat 10 times.

• Multifidus activation can help strengthen these small but important muscles that lie next to your spine. They help with twisting and bending movements, and they increase stability of the spinal joints. You can find and activate your multifidi by lying on your side and reaching your top hand around to feel the vertebrae of your lower back. Slowly move your fingers to the side until they slip into the groove beside your spine.

• Activate your core muscles by imagining you are pulling your thigh to your chest, but do not actually move your leg.

• This contraction should cause the multifidus muscle to bulge under your fingers.

• Hold this for three seconds, and repeat 10 times on each side.