For those who suffer from chronic back pain, specifically spondylolisthesis and spondylolysis, exercise is commonly prescribed as a form of therapy. Exercise has been proven to improve movement, decrease both short-term and long-term pain, improve flexibility, increase strength as well as offer various health benefits.
But what if you have back pain when you exercise? What if the pain from your spondylolisthesis or spondylolysis makes it uncomfortable for you to workout? You know the exercise is beneficial, yet it makes you feel worse while you do it.
If you have followed our blog, looked at our beginner's manual or read our main page, you know that we are HUGE believers in proper movement. For those who have spondy's, proper movement is one of the most important aspects of a long term recovery. Quite simply, most people get back pain while they exercise because they don't move correctly. They go to perform an exercise and the technique is poor due to improper movement and stress that is meant for certain muscle groups is applied to areas not meant to handle stress (spine).
What should you do to avoid back pain with exercise? If you suffer from back pain in the form of a spondylolisthesis or spondylolysis the following tips inlcude why you might be getting pain and what you can do to get on the right track.
1. Reduce the amount of inflammation in the soft tissue FIRST. Certain movement defeciencies have led to increased stress and inflammation of soft tissue in areas surrounding your spine. This can cause pain and discomfort. Attempting to perform strenuous exercise before reducing this inflammation will only make things worse.
One of the best ways to reduce inflammation is to perform various stretches and corrective exercises that are low stress and highly focused on areas that are overused. Foam rolling is a great form of recovery. You can read our blog on foam rolling by clicking here. If you don't reduce inflammation first, you will more than likely make the sweeling worse and always get pain with movement.
2. Begin with easy, controlled exercises. Most people hear that exercise is good for their spondylolisthesis and rush to the internet to find the hardest, most difficult exercise. The harder the exercise does not equal a faster recovery. Do not try this approach!
Instead, begin with simple exercises. You can use ground based exercises, bodyweight, or simple resistance bands to begin. Remember, it is more than likely that you suffer from poor movement to begin with. Beginning with simple exercises allows your body to feel the correct movement. For those suffering from pain there is no such thing as beginning with exercises that are too easy. Make sure technique is perfect!
3. To begin, perform spondylolisthesis specific exercises. You do not want to begin your exercise program with heavy squats, plyometrics, and sprinting. Start with low stress exercises that help to build the previously mentioned qualities without applying heavy amounts of stress to the spine.
When we say spondylolisthesis specific exercise we mean to begin with exercises that are designed to increase strength, mobility, and flexibility in areas that are commonnly affected by spondy's. Not all exercises are meant to be performed by everybody. Those with spondy's need to be careful and select their exercises properly. Begin with low stress, easy to perform exercises. Work and focus on good technique to avoid pain.
4. Progress exercise intensity, difficulty, and movement as improvement occurs. One big mistake is to start with exercises that require full body movement and are difficult. When you have poor movement and try to perform complex exercises you are asking for back pain. Start easy and progress properly.
As you begin to see improvement you can add additional intensity, difficulty and movement to continue improvement. The body is an amazing thing and can adapt quickly. As you improve, adding these qualities correctly are important for long-term recovery.
5. Be consistent! The moment you begin to feel some relief do not think your issues are gone. Your spondy is here to stay and when movement goes bad, pain will quickly follow.
Once you start feeling better be consisitent with your routine. Avoid skipping multiple days. In today's busy world it is easy to pass on your workout. You have had years of improper movement and the body could easily revert to old ways in a few days. To achive relief, be consistent and you will see improvement.
We follow these five tips in our program SpondySolution. We have seen great results following this approach and encourage you to do the same. Remember, achieving proper movement does not happen overnight, it takes consistent effort, a strategically designed program, and extra attention to exercise technique to feel and move better.
But what if you have back pain when you exercise? What if the pain from your spondylolisthesis or spondylolysis makes it uncomfortable for you to workout? You know the exercise is beneficial, yet it makes you feel worse while you do it.
If you have followed our blog, looked at our beginner's manual or read our main page, you know that we are HUGE believers in proper movement. For those who have spondy's, proper movement is one of the most important aspects of a long term recovery. Quite simply, most people get back pain while they exercise because they don't move correctly. They go to perform an exercise and the technique is poor due to improper movement and stress that is meant for certain muscle groups is applied to areas not meant to handle stress (spine).
What should you do to avoid back pain with exercise? If you suffer from back pain in the form of a spondylolisthesis or spondylolysis the following tips inlcude why you might be getting pain and what you can do to get on the right track.
1. Reduce the amount of inflammation in the soft tissue FIRST. Certain movement defeciencies have led to increased stress and inflammation of soft tissue in areas surrounding your spine. This can cause pain and discomfort. Attempting to perform strenuous exercise before reducing this inflammation will only make things worse.
One of the best ways to reduce inflammation is to perform various stretches and corrective exercises that are low stress and highly focused on areas that are overused. Foam rolling is a great form of recovery. You can read our blog on foam rolling by clicking here. If you don't reduce inflammation first, you will more than likely make the sweeling worse and always get pain with movement.
2. Begin with easy, controlled exercises. Most people hear that exercise is good for their spondylolisthesis and rush to the internet to find the hardest, most difficult exercise. The harder the exercise does not equal a faster recovery. Do not try this approach!
Instead, begin with simple exercises. You can use ground based exercises, bodyweight, or simple resistance bands to begin. Remember, it is more than likely that you suffer from poor movement to begin with. Beginning with simple exercises allows your body to feel the correct movement. For those suffering from pain there is no such thing as beginning with exercises that are too easy. Make sure technique is perfect!
3. To begin, perform spondylolisthesis specific exercises. You do not want to begin your exercise program with heavy squats, plyometrics, and sprinting. Start with low stress exercises that help to build the previously mentioned qualities without applying heavy amounts of stress to the spine.
When we say spondylolisthesis specific exercise we mean to begin with exercises that are designed to increase strength, mobility, and flexibility in areas that are commonnly affected by spondy's. Not all exercises are meant to be performed by everybody. Those with spondy's need to be careful and select their exercises properly. Begin with low stress, easy to perform exercises. Work and focus on good technique to avoid pain.
4. Progress exercise intensity, difficulty, and movement as improvement occurs. One big mistake is to start with exercises that require full body movement and are difficult. When you have poor movement and try to perform complex exercises you are asking for back pain. Start easy and progress properly.
As you begin to see improvement you can add additional intensity, difficulty and movement to continue improvement. The body is an amazing thing and can adapt quickly. As you improve, adding these qualities correctly are important for long-term recovery.
5. Be consistent! The moment you begin to feel some relief do not think your issues are gone. Your spondy is here to stay and when movement goes bad, pain will quickly follow.
Once you start feeling better be consisitent with your routine. Avoid skipping multiple days. In today's busy world it is easy to pass on your workout. You have had years of improper movement and the body could easily revert to old ways in a few days. To achive relief, be consistent and you will see improvement.
We follow these five tips in our program SpondySolution. We have seen great results following this approach and encourage you to do the same. Remember, achieving proper movement does not happen overnight, it takes consistent effort, a strategically designed program, and extra attention to exercise technique to feel and move better.
