Exercise and Stretch Plan For Spondylolisthesis - Beginner to Advanced

What Is Spondylolisthesis?
Spondylolisthesis is a condition of the spine. It happens when one of your vertebrae moves more than it should and slips out of place. It usually happens at the base of the spine. When the slipped vertebra puts pressure on a nerve, it can cause pain in your lower back or legs.
Spondylolisthesis Symptoms
Sometimes, people with spondylolisthesis don’t notice anything is wrong. Those that do experience symptoms can have:
Lower back pain
Muscle tightness and stiffness
Pain in the buttocks
Pain spreading down the legs (due to pressure on nerve roots)
Pain that gets worse with activity
Tight hamstrings
Trouble standing or walking
Exercise is an important element in the effective treatment of lower back injuries. However, not all exercises are safe and some may even further damage your spine.
For those with spondylolisthesis, knowing which will help to strengthen your back and which will further displace it can mean the difference between a functioning and non-functioning spine.
Spondylolisthesis results when a vertebra has become displaced or has slipped forward due to deterioration. This can potentially lead to painful pressure on the spinal-column nerves from vertebra. Someone experiencing this condition can treat it effectively with spondylolisthesis physiotherapy.
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[@bouyboy100]

I was diagnosed when I was 15. Im 67 now. The doctor said study hard son as you wont be able to make a living with your body. I had issues from age 15 to 40. I still played football. Wrestled and water ski competitively. I found learning to stretch my psoas hip flexors and strengthen my core. I also believe getting all toxins out if my body was a key. I practice bikram yoga & do hitt pilates classes in a heated room. We only get one body. I continue to work on my mobility and fitness.

[@chriskontos5824]

Have this issue. Any chance you can provide your routine and diet?

[@claudiafihe6867]

I am 70 years old have have been following your exercises for over 1 1/2 years. My pain has lessoned and i can function quite well. Walking daily also is important. Thans for your great video.

[@kevinwatkins9027]

Can't wait to get started with these movements

[@clown88integrity]

Very good, thank you

[@spicyspacecake]

Brilliant! Thanks so much for taking the time to share - I was just diagnosed with “The Spondy” and this video is super encouraging! Cheers

[@sharmilasaha7265]

Very nice video Thank you

[@spencerlackeyjr]

I've looked at countless videos for the best spondylolisthesis program for me. This is it. Great instructions. Thank you very much for sharing your knowledge and making this great video.

[@mariecutrona1503]

Hi has these exercises helped with your spondyloisthesis, I've been in pain 24/7 for 2 years, I'm ready to give up. The worse is when I get spasms that I'm in bed for weeks

[@humbelanikhakhu5396]

Thanks

[@MsHenryoh]

I like it .. wow excellent what I feel like doing with spondylolisthesis... the best exercise! Thanks a ton!

[@DebSherr]

Thank you. Liked and Subscribed. 😊

[@greatfulchristian4314]

Ty much appreciated. I found out that I have spondylolisthesis. your stretches done slowly hopefully will make the spondy less painful.

[@hojoe3372]

Greate info. Thanks from Denmark 🇩🇰

[@kariokamirski3434]

Thank you very much for your program and very clear instructions. It’s a great set of exercises for Spondylolisthesis problems. 😊🙏

[@kariokamirski3434]

For Spondylolisthesis

[@carteahylton8570]

Thank you these are the most effective exercises I have done so far they really helped. I was afraid to do any floor for my low back pain your demonstration are clear and simple to follow.

[@UKFH]

Hi Cartea, Thank you for the kind words and best of luck with your recovery! Kindest regards, Travis

[@chandranambiar]

The best and simplest exercises that I have seen. I have spondylitis. Great help. Thank you 😊 💓

[@manjotkaur3686]

Please tell ball size diameter

[@somaroymondal9366]

Good enough, from Indr, Kolkata

[@shelbystephens1994]

Thank you thank you THANK YOU!!! I have grade 3 and haven’t done PT since the 7th grade when I was diagnosed (12 years ago). I’ve been having more intense pain recently and this helped me so much today.

[@UKFH]

Hi Shelby! Thank you for the lovely comment. You're very welcome, wishing you all the best! :) Kindest regards, Travis

[@shelbystephens1994]

It’s become part of my daily routine! Keep doing what you’re doing 😊

[@AyubHassan-cq3ke]

Hi Shelby I have been diagnosed with this condition few weeks ago and i am still suffering from this issue. What did you do to recover from this and go back to normal life.

[@user-vb1pt7he2m]

شكرا على التمرينات وعلي الفديو ملئ بالرياضه شكرا

[@UKFH]

Shukran! :)

[@Bluecollarworker]

Any exercises or stretches for those of us at work and cant lay down? Looking for spondy exercises to do at work standing if possible

[@HS99876]

👍👍👍

[@denisebeynon222]

Best video I’ve found for this back issue!! Easy to follow, great demonstration. Thank you so much!!

[@brittweir8844]

Great video, your thoughts on bicycling, I ride mainly road bike.

[@UKFH]

Hey Britt, All depends on the cycling position, so if someone was quite upright then it would be absolutely fine. Lots of cyclists however like to be really hunched over to make themselves more aerodynamic and less wind resistant, this means when they look up the neck extends quite harshly which could aggravate someone with sponylolisthesis. Cycling itself is not bad at all, it is a great form of cardiovascular training, just keep the back straight Kindest regards, Travis

[@nazmountaingirl]

Yes, this is the most concise explanation of the exercises. In your experience, can these help a grade 1 condition shift back in to place?

[@UKFH]

Hi Jasmine, Thank you for your kind words. In answer to your question, to "cure" a grade 1 condition it would involve surgery. In most cases with a grade 1, good and diligent physical therapy often can greatly reduce symptoms to the point where surgical intervention is absolutely not necessary. That is always the aim for clients of mine, to protect the spine from further future issues and to reduce pain/symptoms conservatively. Kind regards, Travis

[@carmensm8]

Csn you give some Information and exercises for Tarlov cysts? I'll very much appreciate if you do. Thanks for your helpful videos.

[@UKFH]

Hi Carmen, I really appreciate the kind words. I will add that video to my ever growing list :) In general however for Tarlov cysts avoid any abdominal crunching exercises. Same with sit-ups and planks and also more subtle movements, such as curling up into a ball or rolling onto your side from your back. With patients with a Tarlov cyst I tend to get the hip muscles as strong as possible and also get the hips as mobile as possible. There's a post on my instagram (tarrantpt) for hip mobility exercises! Kindest regards, Travis

[@carmensm8]

@@UKFH Thanks a lot for your reply. I'd like very much to see some exercises recomanded for Tarlov cysts. Best wishes!

[@carmensm8]

@@UKFH Can you put on KZbin some exercises for Tarlov cysts . I use more frequently the KZbin. Thanks a lot.

[@prasantasarkar6676]

Hii...i suffer grade 1 spondylolisthesis and its pain daingerous but this exercise reduce pain and i feel comfortable. so many many thank you 🙏🙏🙏

[@taniasultana9258]

Kitna din hua vai, or kaunsi grade hai bro or kya treatment liya hai?

[@balkrishanchaudhary5476]

How is your pain is going now ..??

[@beckywest7064]

Whats the difference between Spondylilosthesis and Spondylolisthesis

[@Nate_Carr]

Have you had clients with spondylolisthesis that have experienced a reduction in pain after doing these movements for awhile?

[@UKFH]

Hi Nate, Both a reduction in pain and an increase in range of movement. Its not an overnight process to gain the additional range of movement, it takes a lot of patience and diligence. These types of exercises and stretches are not to be done as a one off they are to be done progressively over an extended period of time for longterm results. Often clients get discouraged initially however after the 4-6 week mark they see gradual improvements. Thanks for your question and all the best. Travis

[@lula7982]

Thank you for this. It’s the first core based set of exercises that I’ve come across that are well explained and demonstrated for this painful condition.

[@regkelbie6826]

When committed to these kind of exercise routines can one go back working 12 hour shifts?

[@UKFH]

Hi Reg, The plan for anyone is of course to get them back to whatever normality that they would like to resume, some clients do get back to normality whilst others make have to make adjustments. I would always encourage clients to build up slowly when upping workload. Kindest regards, Travis

[@muhammadkamilkhan6745]

I am facing this issue. But following the exercise helping me. Can I play sports like cricket or soccer? And my back feels stiff while waking up of sleep.

[@UKFH]

Hi Muhammad, In theory there is no reason why you can't, many of my clients with spondylolisthesis do running, cycling, weightlifting and have a good level of fitness. What I would say is that they are incredibly diligent with rehab exercises to protect the spine and to allow themselves to partake in such activities. If sports flares up the spondylolisthesis it needs to be managed first beforehand. If sport is massively important to you for wellbeing and happiness, the trade off is often lots of prehabilitation on the spine to enable you to do it. Kind regards, Travis

[@bruhshy4022]

My age is 19 i have diagnosed with spondylsis couple of months ago i have only lower back pain when im standing for long time but i can walk and run perfectly. My question is if i will be able to live my life without this pain. I have spondylsis l5 s1 grade 2 .And its safe for me to do this exrecise?

[@laceyarens1818]

Be very very careful, I have the exact condition.

[@umeshadhikary4653]

@@laceyarens1818 how are you dealing with this thing nowadays?

[@ScenicSpotter]

how are you feeling right now? is there any way to contact you

[@Whitney242424]

I have a large ball. What is the size of the Ball r using?

[@UKFH]

Hi Whitney, It is definitely a 45cm ball used in this video. I will pop a link below. amzn.to/47XfFay Kindest regards, Travis

[@mamatakumarimisra6102]

Sir, I am suffering now Spondylosisthsis fr0m last 1 year with grade 1 position. Can be cure it with exercise? Kindly hope me yourside. Only central pain of lower back. L4-L5 & S1 with degeretive of vertebrae.

[@UKFH]

Hi Mamata, I try not to use the word "Cured" however spondylolitthesis can be managed meaning a decrease in pain and a increase range of motion. This video is for cervical spondylolisthesis (so spondylolisthesis affecting the neck) however I will eventually do a video on lumbar spondylolisthesis. Kindest regards, Travis

[@mohitchaudhary9673]

My age is 21 i have diagnosed with spondylsis few months ago is it curable or not?

[@UKFH]

Hi Mohit! I don't like to use the word "cure" but it can be successfully managed via lifestyle choices, physiotherapy and in worse case scenarios medications/injections. Regular exercise and physiotherapy over a long period of time can make a massive positive difference to how spondylsis develops. Kind regards, Travis

[@emilyessay4252]

I also have this but mine is in my cervical I have neck problems. I'm sure these exercises would not help me.

[@UKFH]

Hi Emily! Thank you for your comment, you are correct. I will add to my list of videos doing a spondylolisthesis video on specifically the cervical spine. Wishing you all the best! Travis

[@emilyessay4252]

@@UKFH thank you so much

[@jamesgerber9002]

what if you have a herniated disc and a spondy? Flexion will make the pain worse right?

[@UKFH]

Hi James, Great question which doesn't have a straightforward answer unfortunately as it depends on if its retro or anterolisthesis. Kind regards, Travis

[@marisavalentini5804]

Cue navel to spine is incorrect..brace core pushing gently outwards into your sides obloquies (Stuart McGill) that creates a vacuum stabilizing the spine.

[@UKFH]

Hi Marisa, I have read Stuart McGills books. When I teach navel-to-spine cues it's with the intention to protect or stabilize the spine, I am presuming those watching this will have some kind of vulnerability to injury. Bracing the core outwards can also be done, however it certainly wouldn't be detrimental to brace navel to spine which is what happens naturally when we run, walk, jump. Kindest regards, Travis

[@nagibkanaan2464]

Stretching does nothing

[@UKFH]

Hi Nagib, There are stretches and exercises in this plan, stretching would be to increase range of motion of the neck. An individual would be needing to do this for a prolonged period to see noticeable differences. Kind regards, Travis

[@nagibkanaan2464]

@@UKFH god bless u travis

[@ajcaesar2366]

If I have pain down my leg with grade 1 spondy is it possible to reduce it without surgery?

[@ashish4745]

I too have grade 1 spondylolisthesis. Dr said yes i can stabilize with conservative treatment. No need surgery

[@ashish4745]

Connect with me. On insta @art.by_ashish. let's talk and discuss. As i m also scared.

[@DickRileyTheConquistador]

Good luck. Try having fibromyalgia pain on top of Spondy so if u attempt therapy your muscle groups go into shock and flare up for mths making physical exersize extremely frustrating. Then after dropping work next to nothing over the yrs the government dont give 2 $#its about ur disability cuz ur the wrong gender or ethnicity. And the Drs refuse surgery. Some days i just wish my lower half was cut off.

[@ramparashu1529]

@@ashish4745 hai sir iam suffering from grade 1 spondylolisthesis tell anywhere treatment for thise case

[@mariecutrona1503]

@@DickRileyTheConquistador I feel you, I have spondyloisthesis with herniated disc its 2 years now I've had pain 24/7 and when I get the spasms, flare ups is the worst, I'm in bed for weeks. I'm from Montreal and did everything from 3 chiropractor, 2 physiotherapist, osteopath, acupuncture, deep massage. I dont know what else to do or think. Have you tried these core exercises and have they helped you.