A few days ago we asked you a simple question: Are you proactive or reactive about your spondylolisthesis treatment?
It took me years to figure out the best way for me to stay pain free for prolonged periods of time was to be proactive.
In the past I had this horrible cycle that never ended………
1. Get horrible pain
2. See a doctor
3. Go to therapy
4. Either feel better or feel no improvement
5. Time would pass and the process would start over again
Once I learned on my own what my personal weaknesses were and how to improve them I decided to stay on top of my weaknesses and REALLY work on them.
Even when I felt better and had no signs of pain, I continued to improve my body and how it moved.
Like so many others, in the past I would feel better then take a step back and lay off my spondylolisthesis exercises, stretches or other forms of treatment. Once I took a step back, the pain was quick to return.
Since learning about my weaknesses I continue to work on them weekly. I have not had a crippling (by crippling I mean unable to get out of bed) episode for over a year, compared to when I used to get them a few times a year. I have not had pain for close to a year and I used to have pain monthly.
Staying proactive has drastically reduced my spondylolisthesis pain and discomfort.
Assuming you have taken the steps necessary to get diagnosed and had a proper spondylolisthesis therapy experience, do what you can to stay proactive. Don’t just wait for the next flare up, do something to prevent it.
3 Things I do weekly to keep my spondylolisthesis pain away:
1. Foam roll and stretch my specific weaknesses to keep my muscle tissue quality and length at optimal levels.
Our SpondySolution Home Program lists several foam roll and stretch variations of all the areas that can affect your spondylolisthesis or spondylolysis. I personally take the foam roll and stretch exercises that worked the best for me and continue to do them on a weekly basis.
It took me years to figure out the best way for me to stay pain free for prolonged periods of time was to be proactive.
In the past I had this horrible cycle that never ended………
1. Get horrible pain
2. See a doctor
3. Go to therapy
4. Either feel better or feel no improvement
5. Time would pass and the process would start over again
Once I learned on my own what my personal weaknesses were and how to improve them I decided to stay on top of my weaknesses and REALLY work on them.
Even when I felt better and had no signs of pain, I continued to improve my body and how it moved.
Like so many others, in the past I would feel better then take a step back and lay off my spondylolisthesis exercises, stretches or other forms of treatment. Once I took a step back, the pain was quick to return.
Since learning about my weaknesses I continue to work on them weekly. I have not had a crippling (by crippling I mean unable to get out of bed) episode for over a year, compared to when I used to get them a few times a year. I have not had pain for close to a year and I used to have pain monthly.
Staying proactive has drastically reduced my spondylolisthesis pain and discomfort.
Assuming you have taken the steps necessary to get diagnosed and had a proper spondylolisthesis therapy experience, do what you can to stay proactive. Don’t just wait for the next flare up, do something to prevent it.
3 Things I do weekly to keep my spondylolisthesis pain away:
1. Foam roll and stretch my specific weaknesses to keep my muscle tissue quality and length at optimal levels.
Our SpondySolution Home Program lists several foam roll and stretch variations of all the areas that can affect your spondylolisthesis or spondylolysis. I personally take the foam roll and stretch exercises that worked the best for me and continue to do them on a weekly basis.
I will foam roll and stretch 4-5 times a week depending on how busy my week is. No matter what, I make time to perform this schedule on a consistent basis. This was always a problem for me in the past, but since I have gotten in a routine it has become easier to stay consistent.Check out this article for some of my consistency tips.
I have 3-5 specific stretches and foam roll techniques I use to target my problematic areas. For me personally I have restrictions and tightness in my hips, quads, and thoracic spine areas.
I have also noticed an increase in time behind the computer has increased the tightness in some of these areas. This makes staying consistent even more important.
I tend to focus on these areas with my stretching and foam rolling to continually improve my range of motion.
2. Exercise Consistently
This is a huge must for me. I notice that more than 3 days of inactivity causes flare ups for my spondylolisthesis pain.
Therefore I must stay active, healthy and functionally strong. My workouts are 30-40 minutes max and I aim to perform them 5 days a week prior to work (some weeks I only get in 3-4 days). I usually rest during the weekends but try to stay active by playing with my kid, going for walks, or playing active sports such as golf.
I simply use variations of exercises from our SpondySolution Home Program and focus on technique and quality of movement to improve my strength, stability, flexibility and mobility.
I change my exercises once a month to provide my body with a new stimulus.
I always keep my weaknesses in mind when creating my workouts.
3. Eat well
I am not a dietician or nutritionist so providing you with exact advice about food would not be appropriate.
Eating healthy, well balanced meals provides your body with important nutrients and antioxidants that play a huge role in reducing the amount of inflammation in your body.
I have 3-5 specific stretches and foam roll techniques I use to target my problematic areas. For me personally I have restrictions and tightness in my hips, quads, and thoracic spine areas.
I have also noticed an increase in time behind the computer has increased the tightness in some of these areas. This makes staying consistent even more important.
I tend to focus on these areas with my stretching and foam rolling to continually improve my range of motion.
2. Exercise Consistently
This is a huge must for me. I notice that more than 3 days of inactivity causes flare ups for my spondylolisthesis pain.
Therefore I must stay active, healthy and functionally strong. My workouts are 30-40 minutes max and I aim to perform them 5 days a week prior to work (some weeks I only get in 3-4 days). I usually rest during the weekends but try to stay active by playing with my kid, going for walks, or playing active sports such as golf.
I simply use variations of exercises from our SpondySolution Home Program and focus on technique and quality of movement to improve my strength, stability, flexibility and mobility.
I change my exercises once a month to provide my body with a new stimulus.
I always keep my weaknesses in mind when creating my workouts.
3. Eat well
I am not a dietician or nutritionist so providing you with exact advice about food would not be appropriate.
Eating healthy, well balanced meals provides your body with important nutrients and antioxidants that play a huge role in reducing the amount of inflammation in your body.
But what I have noticed is eating healthy also reminds me how important it is to be active. Let me explain……
If I were to sit around and eat fried food, potatoes chips and slam beer every day I would be more prone to obesity and inactivity. All of the poor food choices drive down the energy levels and lead to more and more inactivity. I know inactivity is what creates my back to flare up. Therefore I do what I can to avoid it.
Don’t get me wrong, I am no health food fanatic. I still indulge on beer or have food most would consider unhealthy every now and then, but for the most part I avoid refined carbs and sugars. I have to keep my sanity by cheating every now and then, but eating healthy 80% of the time has really helped me stay active which in turn reduces my spondylolisthesis pain.
Those are my 3 weekly musts for being proactive against my spondylolisthesis.
Do you have anything you do to stay proactive? I would love to hear about it, let me know in the comment section what you have found to work the best.
If I were to sit around and eat fried food, potatoes chips and slam beer every day I would be more prone to obesity and inactivity. All of the poor food choices drive down the energy levels and lead to more and more inactivity. I know inactivity is what creates my back to flare up. Therefore I do what I can to avoid it.
Don’t get me wrong, I am no health food fanatic. I still indulge on beer or have food most would consider unhealthy every now and then, but for the most part I avoid refined carbs and sugars. I have to keep my sanity by cheating every now and then, but eating healthy 80% of the time has really helped me stay active which in turn reduces my spondylolisthesis pain.
Those are my 3 weekly musts for being proactive against my spondylolisthesis.
Do you have anything you do to stay proactive? I would love to hear about it, let me know in the comment section what you have found to work the best.
