Anterolisthesis, or spondylolisthesis, typically affects the lower back (lumbar spine). It occurs when one upper vertebra slides forward onto spinal nerves below it and creates symptoms in its path. Mild cases typically cause minimal symptoms and can be treated using rest, NSAID painkillers, physical therapy or minimally invasive surgical interventions as appropriate.
Stretches
Anterolisthesis, most frequently affecting your lower back, occurs when one vertebra slips forward on to another vertebra below it, leading to pain and other symptoms. Treatment options range from bed rest and surgery (decompression or spinal fusion); two popular surgical solutions involve decompressing bone or other tissue to relieve pressure off nerves in your spine while creating a solid mass that stabilizes it further.
Strengthening exercises designed to address anterolisthesis can increase spinal stability and decrease its associated pain, while stretching can be useful to release tension in tight muscles.
Doing pelvic tilt exercises can help ease back pain by relieving stress from flexed spinal positions. Start by lying on your back with bent knees, pushing in towards your spine with your belly button until a contraction of core muscles occurs, then slowly lift shoulders and head off ground until feeling an abdominal muscle contraction before returning back to starting position. Repeat this exercise up to 10 times daily.
Stretching your hamstrings can help ease tension in your lower back. Tight hamstrings can wreak havoc on the area, causing pain and discomfort. To stretch them effectively, lie on your back with one leg extended straight and one bent with its foot against the inner thigh of the opposite leg; lean forward slightly from your hips until your foot touches your knee; hold this position for 15 seconds then lower the leg slowly back down before repeating 10 times on each side.
Doing crunches can strengthen abdominal muscles, helping reduce instability and pain associated with anterolisthesis. Crunches can be done in various positions depending on your comfort level; starting out by setting up as in a pelvic tilt with arms at your sides before tightening abdominal muscles before raising one arm above your head while lifting both legs off of the floor by up to five seconds each before slowly returning back to starting position.
Abdominal Exercises
Strong core muscles are crucial to the stability of our spines. Exercise which target these abdominal muscles – particularly transverse abdominus (TA) and erector spinae muscle, are recommended to decrease back pain associated with spondylolisthesis and increase stability of the lumbar spine, decreasing pain while improving functionality. These exercises serve as forms of spinal stabilization to support better spine health resulting in less back pain and improved function for those experiencing instability associated with Spondylolisthesis.
Patients suffering from anterolisthesis should avoid lifting heavy weights as this will strain an already weak spine further and worsen pain. Also avoiding sports that place significant strain on the back such as wrestling and gymnastics will reduce further injury risks.
Pelvic tilt exercises can be effective ways of alleviating lower back pain by stabilizing the lumbar spine in an inflexed position. Patients begin by lying supine with bent knees and feet flat on the floor. Tighten your abdomen while pushing down on your lower back until you feel an abdominal contraction; pull your knees to your chest for five seconds then repeat 10 times or until a contraction in your abdomen can be felt.
Crunches are another common exercise for treating spondylolisthesis, but should be performed carefully. People suffering from the condition should focus on performing low intensity crunches with slow movements that maintain proper body alignment and focus. Crunches aim to activate core muscles but too much pressure could increase pain and instability in the spine.
Physiotherapists can teach their patients to strengthen the multifidus muscle, an integral component of spinal stabilization. People living with anterolisthesis often lose control of contracting this muscle on demand and, consequently, suffer persistent low back pain. A therapist may instruct their client to use self palpation techniques such as self palpation in order to feel for contraction of this muscle as well as distinguish between its function from that of erector spinae and lateral abdominals.
As well as core exercises, those suffering from spondylolisthesis should also avoid activities which require twisting or bending, such as swimming. Breaststroke swimming requires large amounts of neck rotation which adds strain on your spine. For these reasons it should be avoided until at least three weeks post surgery.
Lower Back Exercises
Anterolisthesis makes your lower back vulnerable to injuries. To reduce this risk, add core and lower-back strengthening exercises into your daily routine and strengthen those muscles in both areas. Strengthening both will help support the weight of the upper body as well as ease movement or stress on the lower back, relieving pain caused by movement or stress on it. Incorporating these daily can also improve posture as well as help avoid running, jumping and playing contact sports such as basketball or football which commonly result in injuries of this nature.
Beginning with low-impact exercises like planking can help strengthen lower back muscles and relieve tension, according to Litzy. Maintaining strong lower-back muscles may also make you less prone to injuries when engaging in strenuous activities such as yard work, playing with children or shooting hoops with friends.
Physical therapists will instruct you in exercises designed to build strength without exerting pressure on the spine, such as squats. As your progress develops, weight can be added gradually if recommended by either doctor or physical therapist; lifting too much can compress discs in your lower back and worsen anterolisthesis symptoms.
Include exercises that rotate your lumbar spine to relieve stiffness in the lower back and reduce pain, but make sure any stretching movements that flex or extend easily do not exacerbate symptoms; any time they become painful, stop doing them immediately and switch up activities.
If the pain associated with anterolisthesis does not subside, more advanced treatment may be necessary. Your doctor may suggest wearing a back brace or having series of injections administered to help ease symptoms; in severe cases they may recommend decompression or spinal fusion surgery, where wires, screws or plates may be attached to your vertebrae to keep them from moving and placing pressure on nerves.
Core Exercises
Spondylolisthesis, commonly referred to as anterolisthesis, is a spinal condition caused by instability of the vertebrae. When this happens, one vertebra can slip forward over an adjacent vertebra and cause discomfort and stiffness in the back, neck and arms. Most common in lower back (lumbar spine) and cervical (neck spine), anterolisthesis usually results from trauma, injury or genetics; most commonly required are medications, physical therapy and surgery, but certain exercises for anterolisthesis can reduce pain while improving function and quality of life and quality of life for patients living with this condition.
Exercise programs for spondylolisthesis aim to strengthen muscles in the lower and upper abdomen as well as in the lumbar spine, depending on the severity of your injury. Your physiotherapist may prescribe specific core exercises depending on what kind of injury is being sustained by you; generally speaking, however, they encourage low-impact exercises instead of lifting heavy weights or engaging in activities that put additional strain on the spine.
Anterolisthesis exercises such as core strengthening include:
Crunches – Patients suffering from spondylolisthesis should perform crunch exercises in order to strengthen abdominal muscles, but must do them slowly in order to minimize stress on the back.
Quadruped arm/leg raises are an effective spondylolisthesis exercise. Begin by lying on your back with bent knees and flat feet on the floor. Tightening your abs before lifting one leg straight up while at the same time lifting another straight down 10 times on either side. Repeat these arm/leg raises 10 times before switching sides.
Lumbar Stabilization Exercise – Lumbar stabilization exercises are an integral component of anterolisthesis exercises designed to control vertebrae slippage and build core strength. You will lie on the floor with legs extended in front of you before flexing hips to push pelvis toward floor; your physiotherapist can instruct on proper technique as well as modify them according to individual needs.
Proper Lifting Techniques – Back injuries often result from improper lifting techniques, so working with a physiotherapist to develop effective lifting practices can be invaluable in terms of protecting your back from further injuries. Planning the Lift and knowing the weight you are lifting are two keys components to proper lifting practices.
