Spondylolisthesis Exercises

Spondylolisthesis is a condition that can be treated with regular exercises. These exercises strengthen the weak muscles in the back and spine while reducing mechanical load and increasing mobility. Additionally, they help maintain proper posture and may reduce pain.

Consistency in Exercise is Important

Exercises for spondylolisthesis should be done regularly every day. If continuity is not maintained in the exercises, desired results cannot be achieved. As a start, 15-minute exercises in the morning and evening are ideal. These durations can be increased over time. After about two months of exercise, once-a-day 10-minute sessions will be sufficient.

It is more important that the exercises are performed correctly rather than focusing on the number of repetitions. Initially, the exercises should be performed 5 times in the morning and evening. Over time, this number can be increased. After ten days, the person will reach their optimal exercise number.

At the end of the exercises, fatigue, muscle soreness, and stiffness may be experienced. This is normal and will subside within a few days. If these complaints persist after a few days, the speed of the exercises needs to be monitored. If the exercises are performed too quickly, they should be slowed down. If the pain lasts for more than three weeks, a doctor should be consulted.

Things to Consider When Lying Down and Getting Up from Bed

There are certain rules to follow when lying down and getting up from bed. Before going to bed, approach the edge of the bed, turn sideways, and draw the legs up to the stomach. While letting the legs swing down, use the elbows to push yourself up into a sitting position. When lying down, first sit up, and then perform the reverse of these movements.

Spondylolisthesis Exercises

1. Relaxation Position:

• Lie on your back on a flat surface.
• Bend your knees and place two pillows under your calves.
• Stay in this position for 15 minutes, relaxing for 5 minutes in total with 2 repetitions.

2. Neck and Back Stretching:

• After relaxation exercises, continue with standing exercises.
• Slowly tilt your head forward and backward, then to the left and right.
• Be careful not to rotate the head.

3. Side Stretching with Shoulder and Back Exercise:

• Lift the left hand upward and place the right hand on the thigh area.
• Slowly tilt your body to the right side, then increase the stretch.
• Then, raise the right hand and stretch to the left.
• Lie on your back on a firm surface, lifting the pelvis and back slightly off the ground. Repeat this movement 10 times and transition to relaxation exercises.

4. Crawling Position and Face-Down Supported Stretching:

• Start by getting into the crawling position.
• Move the back up and down slightly. Also move the head in the same way to activate the back muscles.
• For face-down supported stretching, use your hands for support to lift your body and hold the position for at least 5 seconds. Then, transition to relaxation exercises.