5 Things to Avoid for Spondylolisthesis Pain Relief

If you have spondylolisthesis, you know that some movements can instantly trigger discomforting back pain. Maybe a simple backbend sends a sharp pain through your lower back, or a deep stretch feels more like a strain than relief. The key to managing pain isn’t just about what you do—it’s also about what you avoid. Let’s go over five common mistakes that may be worsening your symptoms and what you can do instead to protect your spine.

Understanding Spondylolisthesis

When a vertebra slips forward to be on top of the vertebra below it, this is called spondylolisthesis. This creates painful symptoms and the compression of your nerves, which makes normal, daily activities much more challenging. In order to fix this issue, we must stabilize the spine to reduce strain on the affected vertebrae, which means avoiding certain movements that can put more pressure on your lower back, worsen nerve irritation, and increase lower back pain.

Let’s keep that in mind as we look at five activities and exercises to avoid:

1. Backward Bends and Extension Exercises

Backward bends and extension exercises put a lot of stress and pressure on the spine, pushing it outside of its normal curvature. This worsens the instability in your spine that already exists and worsens spondylolisthesis. Here are some examples of common backward bend/extension exercises that you may want to avoid:

• Yoga Backbends (e.g., Cobra Pose): These poses worsen spondylolisthesis because they can increase the slippage of the vertebrae by extending the spine further than it should.
  
• Superman Exercise: Shown below, this pose places a lot of stress on a spine that may already be unstable, making your back pain worse over time.
  

If these types of exercises are done repeatedly, they can lead to ligament breakdown, which will only make the condition worse. Instead, focus on exercises that promote spinal stability and strengthen the muscles around the spine to reduce movement and support proper alignment.

2. Most Spinal Adjustments

Spinal adjustments may help some people who have different back problems, but they’re not great for spondylolisthesis. Adjustments often involve forceful twisting or thrusts of multiple vertebrae at once that trigger the slipped vertebra to shift even more, increasing pain and symptoms.

 Instead of spinal adjustments, you can help manage spondylolisthesis by focusing on stabilizing exercises, gentle mobility techniques, and building core strength to help support the spine and increase your stability.

3. End-Range Rotation Exercises

Rotational movements, like twisting or stretching that causes your spine to rotate pretty far (to its end range of motion), should be avoided at all costs if suffering with spondylolisthesis. This is because it puts a lot of strain on your ligaments and tissues around your spine, making you lose stability and increasing your pain.

 Instead, you can try gentle stretches and controlled exercises that don’t force the spine to its limits to help relieve symptoms.

4. Deep Hip Flexor Stretches

The hip flexors are connected to the lower back (lumbar spine), and stretching them can cause the slippage of your vertebrae to worsen, which we know worsens spondylolisthesis. When you do need to do some hip flexor stretches, work on engaging your core first, stabilizing the pelvis and reducing the risk of too much pressure on your back. Listen to your body and focus on a gentle stretch, avoiding extreme extension. 

5. Pressure or Force on the Lumbar Spine

Activities that are focused on the lower back, like deep tissue massages, traction devices, yoga slings, or back support devices can be harmful and worsen symptoms of spondylolisthesis. If you are receiving one of these treatment methods, talk to your therapist about your condition. For example, if you are receiving a deep tissue massage, ask them for gentler techniques rather than direct pressure on your lower back.

Conclusion

In order to manage spondylolisthesis, it’s important to know what activities aggravate the condition and contribute to your lower back pain so you know to avoid them. 

In addition, by engaging in stabilizing exercises that support the spine and making mindful adjustments to your daily routine, you can manage spondylolisthesis in a way that promotes long-term relief and improved quality of life. It's not just about avoiding the wrong activities; it's about intentionally focusing on the right ones that encourage stability, mobility, and strength. 

Have you noticed certain movements make your spondylolisthesis symptoms worse? What strategies have helped you manage pain? Share your experience in the comments!

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