If you are experiencing spondylolisthesis or spondylolysis pain for the first time or if you have experienced multiple bouts of extreme pain, finding an approach to relieving the pain can be confusing and frustrating.
In the attempt to find answers, the internet is usually called upon. The internet is a great tool, but it can also cause information overload. As of yesterday, a quick search for the word spondylolisthesis had 269,000 results!
Within those results there are thousands of exercises and stretches from a variety of different people and doctors offering different types of surgery aimed specifically at spondylolisthesis patients.
In the attempt to find answers, the internet is usually called upon. The internet is a great tool, but it can also cause information overload. As of yesterday, a quick search for the word spondylolisthesis had 269,000 results!
Within those results there are thousands of exercises and stretches from a variety of different people and doctors offering different types of surgery aimed specifically at spondylolisthesis patients.
And on top of all that there are hundreds of kinds of medications and drugs that can help to mask the pain.
All of this information is great, but how should you put it together for the best results?
With this abundance of information the answer to a simple question can get confusing:
How do I reduce the pain associated with spondylolisthesis or spondylolysis?
This is the basic question that everyone wants to know. To answer this question successfully you need to have a good plan. Below is a simple 3 step plan that will provide you with a path to relief.
All of this information is great, but how should you put it together for the best results?
With this abundance of information the answer to a simple question can get confusing:
How do I reduce the pain associated with spondylolisthesis or spondylolysis?
This is the basic question that everyone wants to know. To answer this question successfully you need to have a good plan. Below is a simple 3 step plan that will provide you with a path to relief.
STEP #1: See a medical professional and get an EXACT diagnosis.
This sounds like such a simple step. It’s also more than likely many of you have already gotten an exact diagnosis.
But if you haven’t and you think you have a spondylolisthesis or
spondylolysis please get examined by a professional. Get the test’s that are necessary to determine the information you need to know.
* Where is the spondy?
* What grade is it?
* What activities should I avoid?
* Do I need a brace and avoid excessive movement?
All of these questions can be answered by your medical professional. Check out this post for some more helpful tips when beginning your doctor search.
Step #2: Reduce the inflammation
This is a very important step that is often misunderstood and skipped. For most people the sensation of pain is being produced by inflammation. When a break, slippage, or repetitive poor movement is present, the surrounding areas of soft tissue become inflamed and irritated.
Poor movement and repetitive activities never give the vertebrae a chance to heal properly and the stress causes the inflammation process to repeat over and over and over. If this process is not allowed to take its course, pain will always be present. The soft tissue will be inflammed and irritated more often than not.
Soft tissue is the term collectively given to tissues that help to connect and support structures in the body (muscles, tendons, ligaments, etc.). In this case, the soft tissue that becomes inflamed is surrounding the spine.
For the sake of simplicity, let’s just say the soft tissue becomes enlarged which allows for additional blood flow and recovery (scientifically much more is going on, but it would take a whole post to explain).
Even though this inflammation is necessary for the recovery process it can cause sensitivity and pain. This pain forces you to compensate how you sit, how you walk and how you move, thus causing additional stress on certain areas.
There are several ways to reduce inflammation. Talking to your doctor will provide you with several ways. They might suggest one or more of the following.
a. Therapy – The use of stem machines, ice, and other various modalities might be used to help reduce inflammation.
b. Brace/rest – Some doctors will prescribe a back brace to help reduce the amount of movement and allow for reduced stress in localized areas.
c. Anti-inflammitory pills/medications - Medications might be prescribed to help eliminate pain.
This sounds like such a simple step. It’s also more than likely many of you have already gotten an exact diagnosis.
But if you haven’t and you think you have a spondylolisthesis or
spondylolysis please get examined by a professional. Get the test’s that are necessary to determine the information you need to know.
* Where is the spondy?
* What grade is it?
* What activities should I avoid?
* Do I need a brace and avoid excessive movement?
All of these questions can be answered by your medical professional. Check out this post for some more helpful tips when beginning your doctor search.
Step #2: Reduce the inflammation
This is a very important step that is often misunderstood and skipped. For most people the sensation of pain is being produced by inflammation. When a break, slippage, or repetitive poor movement is present, the surrounding areas of soft tissue become inflamed and irritated.
Poor movement and repetitive activities never give the vertebrae a chance to heal properly and the stress causes the inflammation process to repeat over and over and over. If this process is not allowed to take its course, pain will always be present. The soft tissue will be inflammed and irritated more often than not.
Soft tissue is the term collectively given to tissues that help to connect and support structures in the body (muscles, tendons, ligaments, etc.). In this case, the soft tissue that becomes inflamed is surrounding the spine.
For the sake of simplicity, let’s just say the soft tissue becomes enlarged which allows for additional blood flow and recovery (scientifically much more is going on, but it would take a whole post to explain).
Even though this inflammation is necessary for the recovery process it can cause sensitivity and pain. This pain forces you to compensate how you sit, how you walk and how you move, thus causing additional stress on certain areas.
There are several ways to reduce inflammation. Talking to your doctor will provide you with several ways. They might suggest one or more of the following.
a. Therapy – The use of stem machines, ice, and other various modalities might be used to help reduce inflammation.
b. Brace/rest – Some doctors will prescribe a back brace to help reduce the amount of movement and allow for reduced stress in localized areas.
c. Anti-inflammitory pills/medications - Medications might be prescribed to help eliminate pain.
d. Eating a well balanced diet - Getting the proper nutrients and vitamins can help the body's natural anti-inflammatory process. Eating plenty of vegetables and healthy fats provides you with anti-oxidants that have been scientifically proven to reduce inflammation.
e. Other forms of recovery – These include massage therapy, chiropractors, acupuncture, etc.
Whatever the approach, reducing the inflammation is a very important step. What works for one person might not work for the next, so don’t be afraid to move on from something that doesen't work.
Step 3: Proper strengthening and stretching
People run into trouble when the swelling is reduced and they assume that they their pain will disappear. They are quick to return to their sport, work, or daily activities. Once the daily activites are resumed it doesn't take long for the poor movement and weaknesses to affect the spine. It might be weeks or months, but the inflammation will return again and the whole process starts over.
This is why the third step is so important. Once the inflammation has been reduced, it is important to achieve adequate strength and flexibility to avoid setbacks. This is the step that is skipped and for most, the reason for the return of the pain.
Beginning a proper strengthening and stretching program offers many benefits:
a. Improved range of motion (flexibility & mobility) allowing for optimal movement and reduced stress on the spine.
b. Improved strength for proper support and stability of the spine.
c. Safe way to reduce stress.
d. Additional movement increases blood flow to help with recovery.
Improving strength, mobility and flexibility in the proper areas will significantly reduce the amount of poor movement your body produces. With better movement the stress that was once directed toward your spine and soft tissue can be re-directed to areas that are designed to handle it.
In your search for proper exercise and stretches do not just put together random exercises that you think will help. Make sure they are designed specifically for someone in your situation.
The program should be constructed by someone who is qualified and understands your situation and should include proper progressions to ensure safety.
Properly incorporating a strengthening and flexibility program into your daily routine can greatly affect how you move, feel and perform.
e. Other forms of recovery – These include massage therapy, chiropractors, acupuncture, etc.
Whatever the approach, reducing the inflammation is a very important step. What works for one person might not work for the next, so don’t be afraid to move on from something that doesen't work.
Step 3: Proper strengthening and stretching
People run into trouble when the swelling is reduced and they assume that they their pain will disappear. They are quick to return to their sport, work, or daily activities. Once the daily activites are resumed it doesn't take long for the poor movement and weaknesses to affect the spine. It might be weeks or months, but the inflammation will return again and the whole process starts over.
This is why the third step is so important. Once the inflammation has been reduced, it is important to achieve adequate strength and flexibility to avoid setbacks. This is the step that is skipped and for most, the reason for the return of the pain.
Beginning a proper strengthening and stretching program offers many benefits:
a. Improved range of motion (flexibility & mobility) allowing for optimal movement and reduced stress on the spine.
b. Improved strength for proper support and stability of the spine.
c. Safe way to reduce stress.
d. Additional movement increases blood flow to help with recovery.
Improving strength, mobility and flexibility in the proper areas will significantly reduce the amount of poor movement your body produces. With better movement the stress that was once directed toward your spine and soft tissue can be re-directed to areas that are designed to handle it.
In your search for proper exercise and stretches do not just put together random exercises that you think will help. Make sure they are designed specifically for someone in your situation.
The program should be constructed by someone who is qualified and understands your situation and should include proper progressions to ensure safety.
Properly incorporating a strengthening and flexibility program into your daily routine can greatly affect how you move, feel and perform.
If you have repetitive spondy pain, try incorporating a quality spondy exercise program into your routine to help strengthen and support the areas that need it the most.
This is why we created SpondySolution, to provide people with the ability to perform a safe, effective, spondylolisthesis specific exercise program that addresses all of your needs.
It is important to remember that you will perform exercises and stretches in combination with your inflammation reduction at therapy. But it is crucial for your long-term health to continue these exercises and to include additional exercises that will improve your movement.
Now you have a quick 3 step plan to attack your spondy pain.
Get checked out by a medical professional to get an exact diagnosis along with answers to your questions. Reduce the inflammation to feel better. And last but not least, use a quality strengthening and stretching program to improve strength and movement quality.
This is why we created SpondySolution, to provide people with the ability to perform a safe, effective, spondylolisthesis specific exercise program that addresses all of your needs.
It is important to remember that you will perform exercises and stretches in combination with your inflammation reduction at therapy. But it is crucial for your long-term health to continue these exercises and to include additional exercises that will improve your movement.
Now you have a quick 3 step plan to attack your spondy pain.
Get checked out by a medical professional to get an exact diagnosis along with answers to your questions. Reduce the inflammation to feel better. And last but not least, use a quality strengthening and stretching program to improve strength and movement quality.
