Vist our updated version of this article at our brand new website: www.spondyinfo.com. Our new website is updated weekly with even more great spondy content! Check it out today!
I am often asked what spondylolisthesis exercises to avoid.
Many times a list of exercises is given that should be avoided at all costs. But the truth depends on the individual.
You could survey some of the top therapists, strength coaches and doctors in the world on this question and you would see a variety of different answers. Some people would advocate certain exercises while others would view that same exercise negatively.
The only honest answer that can be given to this question without performing a screen on the individual is to simply state that all exercises that are performed incorrectly should be avoided.
Unfortunately for spondy patients most of the exercises we try are performed incorrectly.
First let’s define what performing an exercise correctly entails. In my opinion performing an exercise correctly means you can go through the full range of motion of that exercise safely, under control with no compensations, and
quality technique.
Sounds easy right?
WHere most people run into problems is when they try to do exercises that require the use of certain muscles groups or a certain amount of stability or mobility that they do not have.
I am often asked what spondylolisthesis exercises to avoid.
Many times a list of exercises is given that should be avoided at all costs. But the truth depends on the individual.
You could survey some of the top therapists, strength coaches and doctors in the world on this question and you would see a variety of different answers. Some people would advocate certain exercises while others would view that same exercise negatively.
The only honest answer that can be given to this question without performing a screen on the individual is to simply state that all exercises that are performed incorrectly should be avoided.
Unfortunately for spondy patients most of the exercises we try are performed incorrectly.
First let’s define what performing an exercise correctly entails. In my opinion performing an exercise correctly means you can go through the full range of motion of that exercise safely, under control with no compensations, and
quality technique.
Sounds easy right?
WHere most people run into problems is when they try to do exercises that require the use of certain muscles groups or a certain amount of stability or mobility that they do not have.
When this happens, compensations occur and the exercise ends up putting stress and strain on areas that are not meant to handle the stress. Often times in spondy patients the stress is transferred to the hips and low back.
The result is pain, discomfort, tissue damage and a flare up. The exercise is then labeled as “bad” and dangerous because it caused the individual pain.
This is where misconceptions come into play. Should the exercise really be avoided at all cost and labeled as “bad” just because the individual could not correctly perform the exercise?
For example let’s say Jim has very tight hips and performs a few sets of simple bodyweight squats. He then performs a few standing rows with either a band or cable machine.
Then you have Mary. Mary has very tight and weak shoulders. She performs the same bodyweight squats and standing rows that Jim performed.
Both individuals have a grade 1 spondylolisthesis, but both suffer from different areas of weakness and tightness.
After performing the exercises Jim noticed that the bodyweight squats caused discomfort in his back and hips, but he felt fine after performing the rows.
Mary on the other hand felt fine performing the bodyweight squats, but was very uncomfortable performing the rows.
How could this be?
The result is pain, discomfort, tissue damage and a flare up. The exercise is then labeled as “bad” and dangerous because it caused the individual pain.
This is where misconceptions come into play. Should the exercise really be avoided at all cost and labeled as “bad” just because the individual could not correctly perform the exercise?
For example let’s say Jim has very tight hips and performs a few sets of simple bodyweight squats. He then performs a few standing rows with either a band or cable machine.
Then you have Mary. Mary has very tight and weak shoulders. She performs the same bodyweight squats and standing rows that Jim performed.
Both individuals have a grade 1 spondylolisthesis, but both suffer from different areas of weakness and tightness.
After performing the exercises Jim noticed that the bodyweight squats caused discomfort in his back and hips, but he felt fine after performing the rows.
Mary on the other hand felt fine performing the bodyweight squats, but was very uncomfortable performing the rows.
How could this be?
They both have spondy’s and they both performed the same exercises. Yet they both experienced pain as a result of the exact opposite exercises.
Let’s take a closer look…..
The tightness in Jim’s hips lead to compensations in his squatting pattern. Instead of the hips assisting in the full range of motion, compensation occurred due to his tight weak hips. His body shifted forward, his low back rounded to help complete the movement and he felt pain.
Mary on the other hand had very mobile and strong hips. She completed the movement with perfect technique and the exercise was performed to perfection. The squats targeted certain muscles of her legs and hips and she felt no pain.
In this case Jim would think that squats are dangerous and Mary might disagree. Even though they both have a grade 1 spondy the exercise produced different results.
The rows performed by Jim were perfect. No compensations and he felt great afterwards. His shoulder felt strong and he even felt improvement in his posture. But Mary had a rounded upper back, collapsed midsection and in her attempt to compensate she arched at the low back causing excessive stress around her spondy.
Mary felt immediate back pain and Jim felt benefit from the rows. Again, same exercise, same condition, but different results.
It would not be fair to label both rows and squats dangerous exercises for those with spondy’s. In this case squats should be avoided forJim and rows should be avoided for Mary.
Once strengths and movement patterns improve, we might go back and try these exercises again with Jim and Mary. Hopefully, the improvements and corrective exercises allow them to comfortably go through these movements with no pain. They now receive the benefits of these exercises instead of pain.
In my experience I have had spondy athletes and patients perform certain exercises that I would NEVER have another spondy patient perform. It really comes down to how YOU move as an individual.
This is the reason why getting a screen and starting a program that corrects your movement is so important. Many skip this step and go right to exercising.
Before performing any exercise you have to have proper movement!
Otherwise every exercise you try to perform may add additional stress and make your spondy worse.
This is basic example and can change on an individual basis. There are certainly exercises that should not be done by individuals with certain conditions. But if you improve your movement first, then you can focus on exercises to avoid.
Most people perform exercises with poor technique and movement. When that happens, pain is quick to follow!
So in a nutshell the question “what spondylolisthesis exercises should I avoid?” can be answered with a simple “any that are perfomed incorrectly”. Because if any exercise is performed improperly, underlying conditions like spondy’s will be affected in a negative way.
Make sure you are performing your exercises correctly. Speak to your therapist, doctor, or trainer if certain exercises hurt or cause pain. Or make sure you have a program like SpondySolution that describes each exercise in a detailed fashion to ensure that your technique is perfect!
Vist our updated version of this article at our brand new website: www.spondyinfo.com. Our new website is updated weekly with even more great spondy content! Check it out today!
Let’s take a closer look…..
The tightness in Jim’s hips lead to compensations in his squatting pattern. Instead of the hips assisting in the full range of motion, compensation occurred due to his tight weak hips. His body shifted forward, his low back rounded to help complete the movement and he felt pain.
Mary on the other hand had very mobile and strong hips. She completed the movement with perfect technique and the exercise was performed to perfection. The squats targeted certain muscles of her legs and hips and she felt no pain.
In this case Jim would think that squats are dangerous and Mary might disagree. Even though they both have a grade 1 spondy the exercise produced different results.
The rows performed by Jim were perfect. No compensations and he felt great afterwards. His shoulder felt strong and he even felt improvement in his posture. But Mary had a rounded upper back, collapsed midsection and in her attempt to compensate she arched at the low back causing excessive stress around her spondy.
Mary felt immediate back pain and Jim felt benefit from the rows. Again, same exercise, same condition, but different results.
It would not be fair to label both rows and squats dangerous exercises for those with spondy’s. In this case squats should be avoided forJim and rows should be avoided for Mary.
Once strengths and movement patterns improve, we might go back and try these exercises again with Jim and Mary. Hopefully, the improvements and corrective exercises allow them to comfortably go through these movements with no pain. They now receive the benefits of these exercises instead of pain.
In my experience I have had spondy athletes and patients perform certain exercises that I would NEVER have another spondy patient perform. It really comes down to how YOU move as an individual.
This is the reason why getting a screen and starting a program that corrects your movement is so important. Many skip this step and go right to exercising.
Before performing any exercise you have to have proper movement!
Otherwise every exercise you try to perform may add additional stress and make your spondy worse.
This is basic example and can change on an individual basis. There are certainly exercises that should not be done by individuals with certain conditions. But if you improve your movement first, then you can focus on exercises to avoid.
Most people perform exercises with poor technique and movement. When that happens, pain is quick to follow!
So in a nutshell the question “what spondylolisthesis exercises should I avoid?” can be answered with a simple “any that are perfomed incorrectly”. Because if any exercise is performed improperly, underlying conditions like spondy’s will be affected in a negative way.
Make sure you are performing your exercises correctly. Speak to your therapist, doctor, or trainer if certain exercises hurt or cause pain. Or make sure you have a program like SpondySolution that describes each exercise in a detailed fashion to ensure that your technique is perfect!
Vist our updated version of this article at our brand new website: www.spondyinfo.com. Our new website is updated weekly with even more great spondy content! Check it out today!
