Almost everyone who has suffered from spondylolisthesis or spondylolysis has been told that strengthening the core is a must. The initial reaction for many is to run out and perform a variety of ab exercises designed to protect the back.
But what if I told you that some ab exercises can actually make your back pain worse?
Not all ab exercises were created with spondylolisthesis and spondylolysis patients in mind. Some ab exercises can produce increased stress on your spine and lead to additional pain.
Abdominal exercises that might be perfectly safe for some could cause pain and discomfort for others.
I talked about this topic in greater depth in an article written for ezinearticles. Click HERE to read the entire article.
The exercise mentioned on ezinearticles is called a prone hover, it is a perfect example of a safe ab exercise.
To perform the prone hover, lie on your belly on the ground and prepare to prop the body up with the forearms and toes.
But what if I told you that some ab exercises can actually make your back pain worse?
Not all ab exercises were created with spondylolisthesis and spondylolysis patients in mind. Some ab exercises can produce increased stress on your spine and lead to additional pain.
Abdominal exercises that might be perfectly safe for some could cause pain and discomfort for others.
I talked about this topic in greater depth in an article written for ezinearticles. Click HERE to read the entire article.
The exercise mentioned on ezinearticles is called a prone hover, it is a perfect example of a safe ab exercise.
To perform the prone hover, lie on your belly on the ground and prepare to prop the body up with the forearms and toes.
Finish position for prone hover.
Lift your body off the ground so your hips and shoulders form a parallel line with the ground to encourage a straight back. Keep your palms on the ground with your hands open as seen in this photo.
It is natural to create assisted tension in the arms by clenching the fists-remain relaxed in the arms and hands and make your core muscles do the work. Your focus should be keeping the legs and torso straight.
MAKE SURE TO KEEP A LEVEL PELVIS AND STRAIGHT BACK!
Do not let your hips dip or raise up above parallel. It helps to do this by a mirror or have someone watch your back to make sure you remain straight.
If you experience discomfort in the low back, try slightly raising your hips. Pain is sometimes caused by an excessive curve in the low back. If pain continues, stop the exercise. This exercise might be too advanced for your current state. Your best bet would be to start with your arms on an elevated surfrace, such as a couch or bed.
1.) Start by trying 2 sets of 20 sec.
2.) Then progress to 3 sets of 20.
3.) Gradually work your way up to 3 sets of 45 seconds. Increase the work by adding 5 seconds when you are able to perform the exercise with perfrect form.
This is a basic example of a nuetral spine exercise. They are safe, effective, and put little to no stress on your current condition. Not only do they strengthen the core, but they help activate and strengthen muscles in the lower abdomen and pelivic region that are vital to stabilizing the pelvis.
It is natural to create assisted tension in the arms by clenching the fists-remain relaxed in the arms and hands and make your core muscles do the work. Your focus should be keeping the legs and torso straight.
MAKE SURE TO KEEP A LEVEL PELVIS AND STRAIGHT BACK!
Do not let your hips dip or raise up above parallel. It helps to do this by a mirror or have someone watch your back to make sure you remain straight.
If you experience discomfort in the low back, try slightly raising your hips. Pain is sometimes caused by an excessive curve in the low back. If pain continues, stop the exercise. This exercise might be too advanced for your current state. Your best bet would be to start with your arms on an elevated surfrace, such as a couch or bed.
1.) Start by trying 2 sets of 20 sec.
2.) Then progress to 3 sets of 20.
3.) Gradually work your way up to 3 sets of 45 seconds. Increase the work by adding 5 seconds when you are able to perform the exercise with perfrect form.
This is a basic example of a nuetral spine exercise. They are safe, effective, and put little to no stress on your current condition. Not only do they strengthen the core, but they help activate and strengthen muscles in the lower abdomen and pelivic region that are vital to stabilizing the pelvis.
