Slipped vertebra? Simple exercises to do at home for spondylolisthesis

Do you often experience back pain, especially in the lower back? Does this pain sometimes feel like it travels from your back down your legs? One possible cause of this is a condition medically known as spondylolisthesis . Don't be alarmed by the name, it's not as dangerous as you might think. Today, let's talk about it in simple terms, and also learn about some exercises you can do at home to reduce this pain.

What exactly is Spondylolisthesis?

Simply put, this is when a vertebra, or bone, in our spine slips slightly forward from where it should be. Think of it like a brick in a brick wall that has been placed one on top of the other. This slippage of a bone in the spine causes pain by pressing on the nerves around it.

Our spine is made up of vertebrae, one on top of the other. In between these two bones are soft, jelly-like cushions called intervertebral discs. These act like shock absorbers in a car. They keep the bones from rubbing against each other and give our spine flexibility. In spondylolisthesis, this balance is lost.

What are the reasons that cause this situation?

There may be several reasons for this.

In some severe cases, this may require surgery. However, most people do not need surgery. Usually, doctors first recommend things like physiotherapy and simple exercises. These can help many people control the pain and lead a normal life.

Simple exercises to help reduce pain

Okay, so let's look at some back-friendly, safe exercises you can do at home. Remember, all of these exercises should be done very gently and carefully. You shouldn't feel any pain.

1. Pelvic Tilt Exercise

This strengthens the deep muscles in your abdomen, called your core muscles . This provides better stability to your spine and reduces pain.

• Step 1: Lie down on the floor, bend your knees, and place your feet on the floor.
• Step 2: Now use your abdominal muscles and press your lower back into the floor, imagining that you are pulling your navel toward your spine.
• Step 3: Hold for about 15 seconds and slowly relax.
• Repeat this 5 or 10 times.

2. Knee to Chest

This also strengthens your core muscles , stabilizes your spine, and reduces pain.

• Step 1: Lie on your back, knees bent, feet flat on the floor, and hands at your sides.
• Step 2: Tighten your abdominal muscles.
• Step 3: Now hold one knee with both hands and slowly bring it towards your chest . Hold for 5 seconds and slowly return to the starting position.
• Step 4: Do the same with the other leg.
• Step 5: Finally, bring both knees together, bring them to your chest, hold for 5 seconds, and then return to the starting position.
• It would be great if you could do this set twice or thrice, once in the morning and once at night.

3. Quadruped Arm and Leg Raise

This is also called 'Bird Dog'. It strengthens the abdominal, hip flexors, glutes, and back muscles .

• Step 1: Kneel on the floor, place both hands on the floor, and get on all fours.
• Step 2: Now, tighten your core muscles and extend your left leg straight back while extending your right arm straight forward. Try to keep your body in one line.
• Step 3: Hold this position for 5 seconds, then slowly return to the starting position.
• Step 4: Now do the same using your left hand and right leg.
• Repeat 10 times on each side.

4. Multifidus muscle activation

These are small, but very important muscles that are close to our spine. They help us bend and rotate our spine. Many people with spondylolisthesis have weak muscles.

• Step 1: Lie on your back. Using your upper arm, feel for the groove on the side of your spine.
• Step 2: Now, imagine pulling your leg toward your chest (but don't actually move your leg). As you do this, you'll feel the muscles in that area of ​​your hand tighten. Those are the multifidus muscles.
• Step 3: Hold for 3 seconds and then relax.
• Do this 10 times. Then turn to the other side and do it 10 times on that side.

5. Gluteal Stretch

If your glutes are tight, it can increase back pain. This stretch can help relieve that tightness.

• Step 1: Lie on your back with your arms extended and your knees bent.
• Step 2: Place the ankle of one leg slightly above the knee of the other leg.
• Step 3: Now hold the thigh of the lower leg with both hands and slowly pull it towards your chest until you feel a stretch in the buttock area. It shouldn't feel painful, just a slight pull.
• Step 4: Hold for 15-30 seconds and slowly relax.
• Do this 3 times per leg.

6. Hamstring Stretch

When you have spondylolisthesis, the muscles in the back of your leg (hamstrings) can become tight. When these become tight, they can cause a pulling sensation down your spine, increasing pain.

• Step 1: Sit on the floor, stretch your legs out in front of you, and keep your fingers turned upwards.
• Step 2: Now slowly bend forward. Bend only until you feel a stretch in the back of your leg. You don't need to touch your toes.
• Step 3: Hold for 30 seconds, then straighten up again.
• Do this 3 times. Each time, try to go a little further than the previous time.

Be careful of these things while exercising.

• Stop if you feel pain: You should only feel a gentle stretch when exercising. If you feel any severe pain, stop immediately.
• Don't force yourself: Don't try to force yourself to stay in a painful position. If you feel pain, reduce the number of times you do the exercise or reduce the time you stay in a position.
• Avoid sudden movements: Everything should be done very calmly and with control.
• Avoid lifting weights: Stay away from lifting weights that use your back and doing strenuous exercises these days.
• After exercise: If you feel a little sore after exercising, apply an ice pack. If the pain is severe or persistent, be sure to see your doctor.

Before starting these exercises, it is best to talk to your doctor or a physical therapist to see if they are appropriate for your condition.

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