5 Pain Free Spondylolithesis Core Exercises At Home, Improve Daily Activity

5 Pain Free Spondylolithesis Core Exercises At Home, Improve Daily Activity
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Bob & Brad demonstrate core exercises you can do with Spondylolithesis. There are 5 exercises that you can do at home every day. Reminder to only do the exercises that don't increase your back pain.
*UPDATE* Since filming, we have released our own exercise ball! Find the Bob and Brad
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[@stanvav3277]

MIRACLE: On December 5, 2020 I was classified as an urgent patient due to severe spinal stenosis. I was able to walk only 20 meters with cane and I was limping. In March 2021 my osteopath suggested to push my spine spine back. The MRI showed my spine shifted forward. Also a bit of Spondy. At the same time I found these exercises as shown here. I exercised everyday. Started taking Collagen everyday 2 spoons. The result is a miracle. Now in September 2021, I walk daily 2-5 km. When the hospital finally called me 9 months later, they could not understand, that I do not want the operation. I am 67 year old male. Thank you very very much. You saved me from the operation.

[@prabukyokushin5681]

Which collagen supplements

[@eileenmurphy2019]

I would dearly love to see Brad do a complete workout video for those of us with spondelolisthesis. I have both spondy and osteoporosis. I want to stay active in my retirement and want to do so safely.

[@drlizmiller]

These guys are great - I have been to numerous physios etc over the years , and these guys rock! They are thoughtful, logical, anatomically brilliant and their exercises work for me.

[@alexmorataya9122]

This is exactly what I’m suffering from which has lead to 3 knee surgeries....just threw my back out over the weekend hooking up my cable....that’s how weak my back is....glad I saw today and gonna buy a ball to strengthen my core.....no surgery thanks Thank you bob and brad

[@jacquelinewayne1880]

You two men have really helped teach me the exercises that have helped my sciatica pain. I was in such pain, couldn't drive, couldn't sleep (still co-sleeping and breastfeeding a baby too) was really needing help. The chiropractor was NOT helping. After a few days following your advice on how to sleep, sit, drive in the right postions with the right support along with the exercises I was improving enough to stop feeling hopeless. 2 months later, hoping soon I can start running again. :) Thank you guys!

[@dcat2004]

Wow Brad, you’re a miracle. Inspiring!

[@JAEJourneyAroundEurope]

Definitely going to start doing these...thank you!

[@kvstrickland]

Can’t wait to try these today. Thank you guys

[@jasentheawesome]

Thank you! I'm going to try those.

[@nancieblackburn3176]

I have spondyliothesis and scoliosis. Thank you for showing us what exercises to do to help relieve the pain.

[@loucipher7782]

i just recently found out i have the same damn thing with pelvic shifting/imbalance?

[@pawansudhir7868]

Hi Bob and Brad. I love the way you two explain the exercises. This set of exercises will definitely help me as I have stiff lower back. But at the moment I also have pain in the lower back. What precautions should I take to come out of this situation?

[@crystalriver7772]

Thank you!!

[@KeyJM]

This video was great! Purchasing an excersie ball now.

[@GoddessHadiyahGuity]

Thanks for doing this video. I have spondy and taking an active role in getting better

[@dr.chrisstar3527]

The help you guys give me and my chiropractic patients! Merry Christmas Love you guys. Great kind knowledgeable and cool, quite fun!

[@pamterrellauthor]

Thank you so much for these, Brad!!!

[@margretn1274]

Thanks much .

[@cherylcobern4483]

I have both spondy & stenosis & had my L4&L5 fused in 2015. But i did not know a neurosurgeon could, if necessary, do surgery for stenosis. I have saved this video and will try to find a ball. Thank you so much!

[@reenezeigler1065]

Always great advice!

[@maryannmartin4067]

My L4 and L5 look like yours on an x-ray, Brad. It must be L4 that you can see sticking out on my back when I sit. My dr. says they have fused so it won’t get any worse, but I’m having low back pain lately. I’ve been doing your other exercises but I like these on the ball much better. I’ve saved this video and will start doing these 3 times a week. Thank you so much.

[@jns2820]

I absolutely love these guys.

[@spicyspacecake]

Braditude!! Love it - thanks for these videos - I’m going to give them a try today 🎉

[@melissas7941]

Love this video!!

[@SoRaffi]

nice and simple , thank you

[@Mema26hamad]

I love your channel ♥️♥️

[@cyndwichful]

Thank you soooooo much😘 God bless U always!😚

[@Alexy818]

Thank you for these! Do you have alternatives without the ball?

[@adrianblasi1]

That felt great.

[@dindinlopera2296]

Tnx for for the impo.

[@bigonprivacy2708]

Bob & Brad, can you use a back swing if you have spondy? I've never heard any discussion on this. Thanks and great channel!!!

[@user-qb7ei3cu5i]

Will have to get on the ball and do these, forgot about the one holding the ball with your legs and curling them up, will try tomorrow. Thank You for the instruction!

[@evelinaharutyunova3314]

Вам помогло эти упражнения Спасибо🙏

[@GoddessHadiyahGuity]

I have grade 1 spondy and stage to osteoarthritis in both hips. I will definitely try these exercise and I already have the exercise ball

[@suresh1957]

I wish we had had 2 bathrooms like you Brad - sharing a bathroom with a wife often entails getting yelled at because we men forget to raise the bloody seat or lower it when we have raised it ...

[@mildredkendrick8417]

Good morning from Houston guys!!! I love your videos. I am using them right now bc I had meniscus surgery. But today Brad described exactly my condition, in fact , his xray looks exactly like my spine My L5 moved forward 20 mm... My question, recouping for meniscus surgery can i star doing spondy exercises ??

[@michaelrafferty5441]

Hello Bob and Brad. I swim, but always tend to curl my left foot. I tend to get serious cramps and twice I have developed stress fractures in my foot. What can I do to eliminate the cramps? what stretching should I do to help?

[@colbyjayne66]

I just found you. I haven't been diagnosed, my spinal guy didn't see anything on an MRI and that was the end of it. I've had such terrible back pain I cannot stand or walk unassisted. This lasts for a week or more. Thank you for all of your help.

[@deirdremorris9234]

Go see a chiropracter

[@yakie46]

The TVA gets activated which as you've stated, is a "two for one" deal! You guys rock! Next time I'm in LaCrosse, I'll pop by for a beer or coffee.

[@chitraniperez6967]

Thanks for the video. Is this safe to do if you have had a discectomy for a herniated disc at L5-S1 (as well as anterolisthesis), plus severe facet arthritis at L4-5?

[@user-ge2eh7yp9p]

Hi Brad, I have spondy and due to this condition I have also torn the tendon in my gluteus medius making it painful to walk. I have been going to an osteopath and the treatment has helped somewhat, a year on the tendon has improved around 50% however,, some mornings the pain is debilitating taking up to an hour to be able to walk upright. I use to be able to walk 9km, now I'm lucky if I can walk 4km although I pay for it the next day. Any exercises that I can do to help with this??

[@Theocracy8]

Thanks guys appreciate the video at this time as I had a severe covid19 and I suffer from spondy. Laying down and sleeping for so long messed me up even more, lots of pain plus the virus so it was all agony. Now that I'm recovering will try these exercises.

[@sharonmitchel1377]

Are there exercises that work for spondy if you have level 2 spondy and low level osteoporosis (-2.6 in low back)?

[@stefnywinter9039]

Hello! Should my lower- mid back be flat with a pelvic tilt or neutral spine while doing the core work?

[@KCCAT5]

Was diagnosed with Sciatica from l5-s1 back in the 80s after an accident, and now spondylolisthesis from l4-l5.... just wrap me in bubble wrap. I really miss walking. I used to walk a lot and now after 15 minutes on my feet I'm done. My PT told me to take a roll towel and put it behind my back when I sit. I guess that would be similar to that Contraption you use in your car?

[@nancybowen4213]

I was shocked at the last set of exercises when Brad is pressing up….I thought this was a definite NO NO….I am suffering with spondylolisthesis and have intense hip pain currently and have to sleep with stuff jammed under my hips/thighs in bed….awful…keep waking up in intense pain and have to sit on heating pad to calm it down…love you guys Thanks for any help with spondylolisthesis

[@belgiumgirl8970]

I’m looking for a good exercise to strengthen my core because I have 2 compression fractures and my back acts up something terrible at times. Because I was only 60, they didn’t do any cement to fill in the gaps.

[@2788sanju]

Hi. I had scheuermann's disease diagnosed in yr 2014. Now presently Dr said I have grade I spondylolisthesis of L5 over S1 with my previous disease. could you plz guide with exercises to ensure I don't end up worsening my condition by doing it wrongly... Regards

[@annmarie102]

These are hard when you have a belly, but I will try anything. living with this for almost 40 years

[@singlemommy7011]

Can you do this with buldge disc as well

[@mutarutwafrancoise4593]

Thank you so much. But where can I find that balloon

[@kimreed4415]

Hi Bob and Brad my name is Ken and I suffered severely with spondylolisthesis and I have The L4 and L5 on a slipping off and now it feels like another one has shifted what would you suggest I do?

[@TheRouteShow]

can we do these for l5 s1 spondolsithsis

[@a.c.9993]

Definitely don't mind implementing new spondy exercises into my routine, thanks!! I just wanted to ask about running...my dr. told me nothing high impact ever again...including running! I'm not a super severe case as he said he wouldn't suggest surgery. Why would this be?

[@joegowac5425]

I was told the same, but I assume it's very jarring on the spine. Sounds like if you build up your core you can get back to it like Brad did.

[@orlas6173]

First off, THANK YOU! secondly, I saw somewhere you were looking for someone to help with translation. If you send me the text, I'll translate it into French for you. I'd like to share it with back-problem groups here in France

[@reneeneuschul3269]

I have spondy, and have been told I need surgery to fuse two vertebrae together using pins and a cage. I would like to avoid surgery if possible. I was recently informed about your channel and have been learning and following your exercise regime. My question is which kettle bell exercises, if any, could I do to help strengthen my back and core.

[@mdodge1960]

Are there stretching exercises that can safely be done if you have spondylolithesis or is stretching over your head the only stretching movements that should not be done? Thanks

[@SangeetaMRao]

Bob & Brad, what cardio do you recommend for those with L4, L5, S1 bulging discs?

[@darshipatel9578]

Pls reply

[@davidblackwood8857]

X trainer, rowing machine, stair machine, walking

[@devinmacdougall7541]

Hi guys, I have spondy in l5 s1… will thiese exercises be appropriate?

[@MovewithJenna]

Did he just say “dysfunctional family” 😂😂

[@mumscorner]

I have a big tummy , with said condition Spondy but grade 1 , is it ok to do double leg raises (raise both legs up off the floor whhile on your back for the stomach to help with core development,

[@x3mahalszkita]

Do you have more preventative exercise videos for spondylolysis so it doesn't become spondylothesis?

[@bubblesthomas485]

Not like Ankylosing Spondylitis? I have it and long family history. Any suggestions?

[@queenblake2458]

Is there a reason for the head position for the first exercise

[@Priroda2683]

Can I do this with L5S1 thx

[@sharmaineh3437]

Quick question what size of ball do you use. Im 4 ft 11. I have this huge yoga ball i think is way too big.. also im not sure whether I have spondy due to my car accident couple of years ago or the fact i suddenly lost an inch and half i my height or i lost it because of the accident, but i just found out about the condition last week.. but i actually do not have much pain so im thankful... and hope to prevent that by implementing these exercises :)

[@puravidata22]

can you do these if you have bulging or herniated disks?

[@betheubank3121]

Are there different size large balls? I have a very small ( playground size) And large but it looks huge compared to yours

[@betheubank3121]

Is there some place I can print these I will never remember each exercise

[@alanprice7584]

When I have a flare up I can only stand hunched forward, I try to straighten but it takes several days before I can, I stay as mobile as possible even if it's just getting a drink of water, anything to keep moving because it's so tempting to do nothing and hope the pain goes away. I'm 74 and in my younger years I was a keen cyclist sometimes covering 100 miles on a Sunday ride,now however I need the assistance of an ebike to enable me to continue cycling.

[@arpitatayal1831]

Hey guys , I really love the way you explain the exercises. I am recently diagnosed with grade 1 listhesis . It pains very much after sitting for a prolonged period of time . I have started doing regular exercises. Can you please tell me does the pain improves ? And will I be able to sit for long periods pain free ?

[@BobandBrad]

Have you tried any kind of back support yet with sitting, this may be very helpful. It is for me. Sometimes a pillow will do a lot of good. I wish you well. Brad

[@arpitatayal1831]

I used a pillow but it only aggravated the pain .

[@davidmckenzie5085]

you guys are great no spin on it thanks for doing what you do after spending thousands of dollors on fake medical i realised enough is enough i have a grade 3 after sugery grade 1 bad decision on sugery thanks again for what you do

[@brap10151]

Am I okay to deadlift with 9mm spondylosis L5/S1??

[@TheJrishmawi2]

Thank you Bob and Brad for all your videos. I´ve been diagnosed with spondylolisthesis grade 2 from L5-S1. It has been degenerative since a few years ago i was grade 1, i´ve been with some doctors and they all recommend surgery . Im afraid that later it can go as to grade 3. What are your opinions about it?

[@BilalMalik-xg5pz]

I have pars defect and grade 1 anterolisthesis what can I do mam

[@pattiporter3853]

I’m the same

[@pfurr281]

Brad I have Spondy and am doing ok but I have a giant problem I can't ride in a car or truck the pain is out of this world my husband has too stop the car and let me out the pain is so bad what product do you recommend for riding I need help fast tried of staying home,thanks

[@Thehunter85]

Brad You are savage :-D

[@darshipatel9578]

Sir where I got this type of back belt ?

[@eat2befit]

Can these exercises be done everyday?

[@jockquelynbolden8509]

I feel helpless at times because of the pain, but I DO NOT WANT SURGERY!!! I am determined to work on this myself, can I do these exercises everyday?

[@danielaaraya1647]

Hi Guys, Do you recommend to do squats with spondy?

[@laChiccca]

Thank you! I have Spondylolisthesis L5-S1 im 27 yrs old. Just when I justarted doing marathons unfortunately I discovered I have that. 😔

[@carlpopkins4]

Would you do any of these exercises while you're in pain or after the pain subsidies?

[@Itscreativezone21]

Can the sponodylsis cured permently

[@plattyduckie]

Would tight hip flexors exacerbate the spondy?

[@506AWILSON]

Thank you thank you finally my condition is being addressed I have the same location as Brad. I had xrays done and MRI's igo to my chiro he's terrific I used to go for PT . The Chiro works for me. Ps this condition happened to me when I was in college, and fell down the stairs. Thanks for the exercises Ann

[@cha9422]

Hi Ann! I just wanna ask how you’re doing having diagnosed with spondy? I was diagnosed having spondy and just found out about it recently and it scares the hell out of me. I just wanna know how did you cope up with it? Thanks!

[@susanneconway]

okay for a 30 yr old l4/5 fusion?

[@singlemommy7011]

Hi guys I have l5 spondylosis plus lower buldge disc can I still do this Excercise please please reply 🙏🙏🙏

[@sharonkailimai4640]

Can I do toe taps until I get my ball?

[@evelinaharutyunova3314]

У меня спондилолистез и спондиллоарроз 1 степени Л-4 Л-5 скажите пожалуйста при этом боль отдает в копчик это возможно🙏Спасибо

[@epifaniatrillanes2814]

Im suffer spondylolithesis please help me its hard to walk and out of balance what we gonna so sir thank you po.from the phillippines

[@meehoww]

Are there good neck and back exercises for people over using smart devices. The pass few weeks my head has been looking down. I know I should hold devices higher 😞

[@smilesmile7330]

Lynn Lynn yes search their channel. They have a lot of videos on this topic.

[@angelaedwin5414]

Chin tuck exercise helps

[@heathermunoz6282]

I have spondy, stenosis, and FAI (with tear). I found out about all of them within a month or so. Good grief. I'm pretty active. I have to be conscious about everything exercise wise because you could help or hurt the other.

[@prateeshkumar2102]

My neck is unable to land on the floor. Then how can I do this?

[@sjr7822]

Only way I will get on the floor is with the ball with a spongy yoga mat under me

[@KCCAT5]

And then trying to get up? That's my problem I need to have something to lean on the Hoist me up

[@Tac8192]

hello, is it possible for the vertebrae to move back with these exercises? I have spondylolisthesis grade 1-10mm. I am a mountain runner, I am interested if there is a possibility that I can still run. Now I walk up the hill twice a week, I go down the hill by car.

[@retrainbackpain]

No the vertebrae will not move back

[@Tac8192]

@@retrainbackpain I reduce my spondy for 2mm.

[@AyubHassan-cq3ke]

​@denisulbl9966 how did you do that

[@Tac8192]

@@AyubHassan-cq3ke It's probably nothing, the ct can have a little +- mm for the slippage of the measurements. It's the same as it was. Probably only the surgery really helps to align the vertebra. I decided that when the pain starts in my leg, then I'll go for the surgery.

[@durangarc]

What was that little worm thing in the front?

[@jbtpa895]

I'm better now but used to bend over and get stuck. It's really bad when you're getting something off of the lower shelves at the grocery store.

[@tealatata]

you should have i have both

[@loucipher7782]

what is the size of the ball?

[@BobandBrad]

65cm. Good for someone between 5' 6" and 6 feet tall. Brad

[@loucipher7782]

@@BobandBrad thanks, im getting a 55cm then for only a 5'4" person

[@humbelanikhakhu5396]

👍

[@AN-jz3px]

At 37 I have a 15 MM slip and it SUCKS, I'm probably in better shape than most people my age. I've wrestled and weightlifted all my life. I don't want surgery but I'm out of options.

[@sulaimansabosaleh6409]

Is it Spondylolithesis or Spondylolisthesis pls