When battling spondylolisthesis or spondylolysis you are constantly reminded of a few basic well known enemies of the condition. For this article we will describe enemies as actions or movements that increase pain, cause a flair up, or create a feeling of tightness or soreness in certain muscles.
Well known enemies of spondylolisthesis include lifting heavy objects, avoiding hyperextesion (excessive backwards bending), and contact sports. Some of these enemies are easily avoided. Others are not so easy, especially if your job or favorite sport involve any of the previously mentioned actvities.
But what about things you might do everyday that are adding fuel to your painful fire?
A large percentage of those who suffer from spondylolisthesis or spondylolysis also suffer from poor movement. Poor movement can make everday activites and motion more difficult and possible painful. The following are a few everday enemies that you might not have realized can increase your pain and delay your recovery.
1. Pronlonged sitting - For those of you who subscribe to our newsletter, you know our thought's and have seen the statistics on sitting (if you would like to subscribe to our newsletter and receive our monthly reports, simply sign up for the beginner's guide and you will be entered into our private list). When seated the stress applied to your spine is shocking. Sadly, the average person sits for almost 9 (8.5 to be exact) hours a day! That is a long time to be in a position that puts muscles that are crucical for proper movement in a tight, flexed position.
2. High heels - Wearing high heels can completly alter your posture. Your weight is shifted towards your toes causing for a complete shift in bodyweight and posture. In short, your glutes (which are more than likely on the weak side from excessive sitting, etc.) are not as effective with heels on. When walking and standing stress is applied to areas that are not meant to handle the extra pressure. The result is a back that is put in a lordotic position placing extra stress on the lumbar spine.
3. Picking up objects - If you have improper movement mechanics a task that is as simple as picking up a toy can put stress on your spine. I have even heard of people suffering from serious back injuries from picking up objects as simple as a golf ball. If you have poor movement picking up something from the ground can create a series of negative chain reactions. It is CRUCIAL to move properly to avoid additional stress from simple movements.
4. Improper exercise tecnique - This is a BIG problem! Most people understand that exercise, stretching, and staying in shape are a big part of staying pain free. In most cases people rush to the internet, google spondylolisthesis exercise and start ripping off hundreds of sets of whatever exercise they can find. They don't know if it is safe, effective, or correct. Or they do it because a friend at the local health club said it was good. MAKE SURE YOU ARE DOING THE RIGHT EXERCISES AND YOU ARE DOING THEM CORRECTLY.
Remember, if you have a spondy it is more than likely you have a movement defeciency. Every movement you do could be created by compensation and overuse of various muscle groups. This could be adding more stress to your fragile spine. Make sure you know what you are doing, why you are doing it, and how to do it correctly. Get a program that is designed by someone with the proper certification and creditials! Don't perform random spondylolisthesis exercises hoping to find that one exercise that cures your pain.
5. Sleeping positions - I'm not advocating that one position is better than the other. I honestly think the position depends on the individual. But find the position that gives you the most comfort and the least amount of pain. I have had every professional that I visited tell me NOT to sleep on my stomach. But guess what? I sleep on my stomach. Why? Because I have no pain when I do. I tried to sleep in every position imaginable, but pain followed every morning. I have been sleeping on my stomach since I was a kid and to change was causing to much discomfort. AGAIN, I AM NOT ADVOCATING SLEEPING ON YOUR STOMACH, it just works for ME. Find out what works for you and gives you the least amount of pain. Then stick with it. Every body has a different genetic and physical makeup. What works for you might not work for me and vice versa.
Watch out for these everday enimies to reduce the amount of discomfort and pain in your life. If you are interested in correting your movement and strengthening areas that can help prevent pain with with these movements check out our HOME PAGE for more information.
We love to hear comments, emails, or suggestions. Don't hesitate to drop us a line below!
Well known enemies of spondylolisthesis include lifting heavy objects, avoiding hyperextesion (excessive backwards bending), and contact sports. Some of these enemies are easily avoided. Others are not so easy, especially if your job or favorite sport involve any of the previously mentioned actvities.
But what about things you might do everyday that are adding fuel to your painful fire?
A large percentage of those who suffer from spondylolisthesis or spondylolysis also suffer from poor movement. Poor movement can make everday activites and motion more difficult and possible painful. The following are a few everday enemies that you might not have realized can increase your pain and delay your recovery.
1. Pronlonged sitting - For those of you who subscribe to our newsletter, you know our thought's and have seen the statistics on sitting (if you would like to subscribe to our newsletter and receive our monthly reports, simply sign up for the beginner's guide and you will be entered into our private list). When seated the stress applied to your spine is shocking. Sadly, the average person sits for almost 9 (8.5 to be exact) hours a day! That is a long time to be in a position that puts muscles that are crucical for proper movement in a tight, flexed position.
2. High heels - Wearing high heels can completly alter your posture. Your weight is shifted towards your toes causing for a complete shift in bodyweight and posture. In short, your glutes (which are more than likely on the weak side from excessive sitting, etc.) are not as effective with heels on. When walking and standing stress is applied to areas that are not meant to handle the extra pressure. The result is a back that is put in a lordotic position placing extra stress on the lumbar spine.
3. Picking up objects - If you have improper movement mechanics a task that is as simple as picking up a toy can put stress on your spine. I have even heard of people suffering from serious back injuries from picking up objects as simple as a golf ball. If you have poor movement picking up something from the ground can create a series of negative chain reactions. It is CRUCIAL to move properly to avoid additional stress from simple movements.
4. Improper exercise tecnique - This is a BIG problem! Most people understand that exercise, stretching, and staying in shape are a big part of staying pain free. In most cases people rush to the internet, google spondylolisthesis exercise and start ripping off hundreds of sets of whatever exercise they can find. They don't know if it is safe, effective, or correct. Or they do it because a friend at the local health club said it was good. MAKE SURE YOU ARE DOING THE RIGHT EXERCISES AND YOU ARE DOING THEM CORRECTLY.
Remember, if you have a spondy it is more than likely you have a movement defeciency. Every movement you do could be created by compensation and overuse of various muscle groups. This could be adding more stress to your fragile spine. Make sure you know what you are doing, why you are doing it, and how to do it correctly. Get a program that is designed by someone with the proper certification and creditials! Don't perform random spondylolisthesis exercises hoping to find that one exercise that cures your pain.
5. Sleeping positions - I'm not advocating that one position is better than the other. I honestly think the position depends on the individual. But find the position that gives you the most comfort and the least amount of pain. I have had every professional that I visited tell me NOT to sleep on my stomach. But guess what? I sleep on my stomach. Why? Because I have no pain when I do. I tried to sleep in every position imaginable, but pain followed every morning. I have been sleeping on my stomach since I was a kid and to change was causing to much discomfort. AGAIN, I AM NOT ADVOCATING SLEEPING ON YOUR STOMACH, it just works for ME. Find out what works for you and gives you the least amount of pain. Then stick with it. Every body has a different genetic and physical makeup. What works for you might not work for me and vice versa.
Watch out for these everday enimies to reduce the amount of discomfort and pain in your life. If you are interested in correting your movement and strengthening areas that can help prevent pain with with these movements check out our HOME PAGE for more information.
We love to hear comments, emails, or suggestions. Don't hesitate to drop us a line below!
