I am glad you found the site and I hope it provides you with some help. I’m a weight lifter with grade 1 spondy. Thank you. His shoulder felt strong and he even felt improvement in his posture. The lecture hall of Dr. Aaron Horschig. So I can’t tell you what is safe or not safe for you. Can you help me here ? Before performing any exercise you have to have proper movement! Extension is not always a bad thing! Perhaps set up an appointment with another doctor near you for another view-point on the situation. However, the answer is much more complicated than a simple list of “don’t do” spondylolisthesis exercises. Having a spondy and bulging disc with young kids can be a very hard thing to deal with. The adjustable set-up allows you to “transform” the bar so that it acts like a front squat or back squat, all with the standard hold of a normal safety squat bar (SSB). In the video I below I explain why this question is much more complicated than it appears. The lecture hall of Dr. Aaron Horschig. You and your surgeon will have to decide if surgery (breast reduction or spine surgery) is appropriate, but you will likely need to evaluate your movement patterns and make the necessary corrections to get the relief you want day in and day out. Have lost so motor funx New X-rays (different doctor) confirmed that I had grade 1 (12%) spondylolisthesis. The annoying thing is the protrusion….sometimes it is difficult getting comfortable while laying down or driving. The Ultimate Guide To Finding Your True Strength. I had 2 cortisone injections that seemed to help for a little while. Flair up after a long day @ work!! This would lead to tons of stress on the low back to help the body complete the movement. This wasn’t only overhead presses, it could happen on any lift. The result is pain, discomfort, tissue damage and a flare up. Squat University, Ballwin, Missouri. I just want to get better…the depression, pain, and frustration is very overwhelming. Your upper back and shoulders are likely responding to a ribcage that is probably too rigid. And not to confuse you, but the upper back “rounding forward” is just a compensation of too much extension in the lower lumbar spine (where your spondy is) and in the middle thoracic spine (because the way in which you breathe has stiffened up the rib cage). I think your suggested path the right path for your situation. In my experience I have had spondy athletes and patients perform certain exercises that I would NEVER have another spondy patient perform. This article will help you better understand this concept – http://spondyinfo.com/how-poor-movement-can-affect-your-spondy-and-how-to-fix-it/ Thank you. Thanks for posting Ron! Better yet would be helping someone learn proper body alignment principles. Squat University is the ultimate guide to realizing the strength to which the body is capable of. To Orla Browne, I have Grade 1 (MRI) forward spondo L4/L5 osteoarthritic facet joints and L5/S1 slight bulge. I am a huge advocate of trying EVERYTHING before going under the knife. So many different characteristics make each spondy patient unique and it makes it really hard to determine what is safe without knowing more about a person. Always make sure you completely understand the correct way to do the exercises you are trying to perform. Jim has very tight hips and performs a few sets of simple body weight squats. Have large breast’s DDD, feel this is making sponda Make sure to read an article we posted on our site titled “Are Your Ab Exercises Hurting Your Spondy?” This will give you a detailed answer into why your core training may be hurting your spondy. hope this helps Spondy’s are so unique from person to person. I blame highschool gym coaches for not giving us the foundation we needed before sending us off to hurt our backs because the Understood goal was to Just lift heavy… I learned my mistake. We worked very closely with physical therapists in our facility and were always strict with not only the technique of the lifts, but also with an athletes overall movement. Mary has very tight and weak shoulders. Hi Adam. What I know for now FOR MYSELF, regarding standard gym exercises, is: 1. It allows the lifter to control the height of the camber (4 different settings) as well as the angle (variable by … So extension exercises probably won’t give any lasting benefit to tightness in the upper back. She performs the same body weight squats and standing rows that Jim performed. It is important to come up with some answers for your current state of your spine and possible pain sources. Spondylolisthesis is not the same as a slipped disc. I’ve been there. Is it safe to continue doing classes like zumba without the high impact aspects (no jumping)? Should the exercise really be avoided at all cost and labeled as “bad” just because the individual could not correctly perform the exercise? The most common question that I get asked immediately after I tell someone that they have a “spondy”, is … When that happens, pain is quick to follow and so are the inaccurate labels of un-safe or dangerous exercises! After diagnosis with the Xray they also saw I had a protruding disc which has also ruptured in the past. Hi Kim. Improving the way your body moves and controls itself (NOT getting stronger, but restoring better quality movement and doing more of it) is the best long-term way to manage symptoms in my experience. I was told by several doctors to avoid all weight lifting, sprinting and jumping. After reading about the surgery, I am terrified to even consider it. I was in the same boat. For some people that could be bodyweight exercises and for others that could begin with hundreds of pounds. Spondylitis grd 2. Will a breast reduction help back Did your former rehab professional ever look at your movement as a whole? I am an acrobatic dancer and a runner (training for Shanghai Marathon this december). It’s a challenge to help people understand what constitutes “good performance” of an exercise without compensation, even when you’re teaching them one-to-one, let alone via an article on the internet. I was very active and had just finished my half marathon before this whole episode of pain started. There are a total of 48 different positional variations you can select. Would you agree this is the best option to take? Unfortunately, I really cannot provide you with any kind of information on whether or not these activities are safe for you. This happens to many and sometimes it takes research, trial and error, and a little luck finding the form of treatment or rehab you personally need to improve upon how you feel. Improve your body, and if you chose so, slowly get back into the things you love while keeping a close eye on how you feel. I do have quite a bit of pain in my low back while standing, but the thing that bothers me the most is severe cramping in my right shin, especially when I flex my right foot, and I was wondering if this is a common symptom? And, when I sit on a cushioned chair and hard surfaces- I get a sharp pain and can feel the hardness of my skeleton. I also work with children which doesn.t help my situation. Here is his response: That’s an excellent question! Once strengths and movement patterns improve, we might go back and try these exercises again with Jim and Mary. First let’s define what performing an exercise correctly entails. Are there any weight lifting parameters for people with grade 1 spondy? please help me .. can i recover from this injury? This roller is designed to really get into stiff tissues and improve mobility. Second, what is going on with the spondy? Have you tried physical therapy, massage of any kind, chiropractic work, etc. This answer would be best for your therapist or another doctor. swim in a pool is about it. Do you think putting it off is a wise choice?? After performing the exercises Jim noticed that the body weight squats caused discomfort in his back and hips, but he felt fine after performing the rows. We would also love to hear your feedback. Thanks for sharing your experiences with the Spondyinfo community! They both have spondy’s and they both performed the same exercises. I just came across your site and felt as tho I found a miracle. 7. Slowly, the pain spread to my left leg – which was mild but continuous. I replaced standard deadlifts with romanian deadlifts and I do them with lighter weight for more reps (10-12); 6.I don’t run, use an elliptical or ride a bike bc is makes the spine “jiggle” and I always have pain afterwards. In July 2016, due to my sciatica in left leg, I went to the Orthopedic Dr. and I was diagnosed in MRI to have Grade 1 anterolisthesis in L4-L5, disc dessication and mild disc protrusion in L4-L5 and L5-S1. Thanks for the question. When the ribcage is rigid then the upper back is already in plenty of extension, too. where the pin points in my lower back are but I am having some residual pain in both of my buttocks. Thanks for sharing nihilum! First, the loss of motor function in your left foot is a BIG DEAL, and figuring out the cause and best solution should be goal number one (if it already isn’t). Thanks for finding the site and I hope it helps you along the way. I’m planning on keeping my leg strength where it is and focusing more on 135 for repetitions Bc that weight doesn’t feel as if it impact my lower back. Since I do not know anything about you and cannot see you move it really is hard for me to provide you with an accurate answer on what you should or should not do. Tags: spondylolisthesis ab exercise, spondylolisthesis back exercise, spondylolisthesis help. That way you get an idea from a few different angles. It’s being “braced” in extension by certain muscles. However, I can tell you what I have experienced and what I have seen with others. Without getting stronger I believe my pain would be much, much worse. Squat University is the ultimate guide to realizing the strength to which the body is capable of. This leads to very different answers on this topic. Hi, I am a massage therapist over 50yr’s. Great information K Chin. I would also recommend having one of those opinions being someone who is an expert on backs. I explain the importance of movement here:http://spondyinfo.com/how-poor-movement-can-affect-your-spondy-and-how-to-fix-it/. Squat University is the ultimate guide to realizing the strength to which the body is capable of. Again, I have limited experience with grade 5 spondy’s so I could be wrong. When acute pain is resolved, you will still want to identify more global movement dysfunctions in order to have a successful long term outcome. That is another reason we relied on the screening process to help us determine movement issues. The problem is that I don’t want to quit exercising! I’m confused as to what stretches and strengthening would be ok for spondy yet also a bulged disk. Managing acute symptoms for a spondy is technically no different than any other acute injury of the back in regards to this point — DON’T INCREASE REFERRED / RADIATING PAIN. These are great screens and are used by several professional strength coaches in leagues such as the NFL to help screen their athletes. This is the reason why getting a screen and starting a program that corrects your movement is so important. I have had some physical therapy and two injections so far with no relief, actually conditions appear to be worsening. Best of luck! So in a nutshell the question “what spondylolisthesis exercises should I avoid?” can be answered with a simple “any that are performed incorrectly”. For abs, I do planks, reverse situps, leg raises and Janda situps and never standard sit ups or crunces – never liked them,never did a single one in my life and maintained a 6 pack for years. Do you need help perfecting squat technique? Also, good nutrition is a must. It may be from something else like your compressed disc that is possibly pinching the nerve. Over time my upper back and shoulders are becoming rounded as I work in an office on a computer. http://spondyinfo.com/how-poor-movement-can-affect-your-spondy-and-how-to-fix-it/, Hi, Thank you Peggy for the informative comment. PT helped but after 4 months I’m still “just functioning”. I can tell you from my own personal experience I am able to participate in activities now that were once unable for me to do. | 53 comments. I think your points are all dead on. When I was working with athlete I never wanted to guess at what was wrong with them and I firmly believe that athletes should never guess at what is wrong with themselves. (That is basically the primary theory of how an idiopathic spondy develops — just too much repetitive extension stress on that segment of the spine.). hi, i have 1 grade spondylolisthesis and i am interesting, athletes can handstand with spondylolistesis? It sounds like you have taken the first big step of seeing a doctor and getting a diagnosis. Oftentimes the only advice you can give is “If it hurts, don’t do it.” That’s true as far as it goes, but it can unfortunately lead to someone doing nothing, instead of modifying or simplifying the exercise so they can perform it. But I do know of one professional athlete that plays in the NBA who has a spondy and one very famous professional tennis athlete who had a spondy. I’m currently following up with my doctor and I had just gotten referred to a physical therapist. The bar is a must-have for the serious strength athlete and strength facility! The body is the ultimate compensation machine. If you’re serious about perfecting lifting technique, the Fit Map Trainer allows you analyze your movement like never before. Is it possible to get back to “normal” and how?? In this episode, Dr. Aaron Horschig goes in depth into how you should warm up for heavy lifting! If you do have movement related issues present this timing could be off leading to stress and inflammation of various muscle groups and tissues (low back perhaps). Hi I’m viren I’m 21 and diagnosed with grade1 anterolisthesis on l5-s1 ..I’m an bodybuilder I love lifting weights..Just wanted to know that should I lift weights like heavy and with proper form like I always do or should I change ( my dr said it’s by born maybe) and I don’t have any pain issues.please reply thankyou. I hope this answer has helped and best of luck! And unfortunately for spondy patients most of the exercises we try to perform are done incorrectly. Determining what exercises are safe for you really depends on your body, your bodies weaknesses/strengths and your movement quality. Hi Zola. But my question is would o still be able to continue moderate weight lifting if there is no pain involved? Degenerative or isthmic? I experience bad pain and tightness to my hips, glutes, thighs, shin and calfs ..I have consulted 2 neurosurgeons, 3 chiropractors, 2 physios and they all have different opinions…but they each provide new information to you about your condition…I am and hve been given exercises to strengthen my core muscles. Hopefully, the improvements and corrective exercises allow them to comfortably go through these movements with no pain. Learn about this awesome product that I use everyday in this Podcast with Dr. Ray McClanahan: https://anchor.fm/squat-university/episodes/Why-Your-Shoes-Suck-Interview-with-Dr–Ray-McClanahan-ectm8g/a-a1v8q1j, A weightlifting belt is an essential tool for any serious strength athlete. Other common causes could be improper firing of the core musculature, an imbalance of hip musculature, etc, etc. Otherwise every exercise you try to perform may add additional stress and make your spondy worse. The last chiro I consulted has a MR4 super pulsed laser…which helped me a lot with pain and inflammation relief and management. Keep in mind many are quick to give out the advice of “don’t do this or don’t do that” out of caution. I carried my twin girls to 38 weeks which is what brought on the pain. Squat University, Lees Summit, Missouri. I wanted to perform some kind of objective test that could help lead to answers and improve how people moved and felt. And since I cannot physcial see you or put you through a screen over the internet I would highly encourage you to seek a certified individual who can do so. We discuss both of them on our “Spondy Toolbox” page on this website. I believe it started when I was doing cross fit. Well made products created by a company dedicated to education! A heel lift helps improve technique during the olympic lifts by allowing you to squat deeper with a more upright chest. If you need any further help do not hesitate getting back to me…..Best of luck moving forward! She was very thorough in the initial screen and had me do 3×10 toe touches to alleviate my concerns about back extension injury. After I said I felt o.k. Sorry, your blog cannot share posts by email. Do I still need to let myself “heal” before attempting more stretching/strengthening or is time letting it “heal” my enemy? 1.5m Followers, 6,990 Following, 2,157 Posts - See Instagram photos and videos from Squat University (@squat_university) I ignored the pain for 3 months. The tightness in Jim’s hips lead to compensations in his squatting pattern. It is very hard for me to provide you with an answer that will provide you with instant help mainly due to the fact that I know very little about your body, your movement, your past injury, or your spondy. I have a grade 1 spondy in L4/L5. A couple of years ago I noticed a little protrusion in my lower back and was starting to have some pain. As far as the advice that you have received goes, in my opinion it really depends on so many variables. From there the decesion is up to you. In your case, since pain is present, I would look for a board certified physical therapist to perform the screen/assesment. in an attempt to improve how you feel? I was diagnosed 4 months ago and I am still adapting my training program to the condition. Thanks for finding the site and congrats on the girls! I recently started pre-season again for this year and noticed some things seem to cause more pain than others. Lately my back has been very bad painwise I am considering getting an MRI scan and see what the best treatment is after that. Now you can bring the content of Squat University with you where ever you go! I can’t say that this is a “common symptom” with spondy patients. My only piece of advice is to make sure to sit down and have a talk with a chiropractor if you are contemplating moving forward with their treatment methods. Changing the way you get air IN and OUT will likely have a much bigger impact on your tight upper back and rounded shoulders (as well as your spondy). There is a reason for each of the movements your therapist took you through, and ultimately what was chosen for your home exercise (whether you were asked to focus on sustained positions or more repeated movements). Somewhere along the line something is not functioning correctly and leading to this pain. I’m and occupational therapist and I’ve been having burning low back 10/10 pain for the past three weeks. Jim would think squats are dangerous to his back due to his hip weakness. What is your opinion? It is best to consult with a physician or rehab professional (or get multiple opinions) because of the multiple issues you mention. I wish good luck to all! I am not sure what else you have tried or what your exact situation is, but in my opinion there are many more rehab variations you can try before leaping to surgery. Advice to any new spondy….see a specialist that works with spondy cases frequenly. The rigid ribcage is tight because of misused muscles…you’re basically working harder than necessary to breathe. One question I hear often is “what spondylolisthesis exercises should I avoid”? I hope this response makes sense and will help you moving forward. My question is should I remain super careful and avoid all weights and playing badminton. It can be due to congenital, acquired, or idiopathic causes. My doctor said my pain was due to the muscles contracting to help hold my spine in place because one of my vertebrates did not develop properly. In my opinion, overall body composition does play a role in how you move and feel. The clothing they make not only fit well, they move with you (so well you can even squat in them!). Then give them a call and schedule an appointment to get evaluated. I was told that I had a “birth defect” by my family doctor after I delivered my 2nd daughter 33 years ago. One suggestion I have would be to get a second opinion. Please keep in mind that your body has adapted to the way you move — whether that movement is great, so-so, or poor. Express your thoughts, concerns and most importantly, your background to them. More on that information here: https://spondyinfo.com/locate-rehab-professional-spondy/. First things first Lynn, I would encourage you to find a professional to evaluate your movement as a whole and see what movement issues you may have that may be playing a role in how you feel (this article will explain more: http://spondyinfo.com/how-poor-movement-can-affect-your-spondy-and-how-to-fix-it/). Will this agravate my spondy and cause lower back pain or worse. Knowing these answers will help to guide rehab corrections and possible surgical procedures (including whether breast reduction is going to have an impact). It would not be fair to label both rows and squats dangerous exercises for those with spondy’s. I’ve always excercised and always noticed that I couldn’t roll my back up one vertebrae at a time during exercise. To learn how a weightlifting belt can aid your training, check out this blog article: https://squatuniversity.com/2016/05/27/how-to-use-a-weightlifting-belt/. to do these things. The absolute best defense of a spondy is to have a well balanced, strong, stable and flexible body. But FIRST you must establish what your movement is like and improve upon that. I have spondylolisthesis in lower back l4 and l5 recently hurting down my legs having diffuctly walking and getting up from sitting position what kind of excursive can i do? One value of your videos is that they show easy, medium, and hard versions of each exercise. You must couple MRI results with X rays taken in a forward flexed position of about 30 degrees and one of backward extension of 10-20 degrees as well as rotation. HI, Mary felt immediate back pain and Jim felt benefit from the rows. Some doctors are very pro surgery and others are more conservative with their approach. • Squats emphasizing hip hinge and overhead reach • Push- ups • OK to resume upper body weight lifting with spine neutral Cardiovascular • Moderate intensity stationary biking or elliptical machine • Shallow water jogging and jumping drills in pool (immersed to chest depth) Plain and simple, I love this bar. The end result was a swayed low back with lots of weight overhead. Hello, View @SquatUniversity’s profile on Twitter, View Squat_University’s profile on Instagram, View SquatUniversity’s profile on Pinterest, View Aaron Horschig’s profile on LinkedIn, View SquatUniversity’s profile on YouTube, https://anchor.fm/squat-university/episodes/Why-Your-Shoes-Suck-Interview-with-Dr–Ray-McClanahan-ectm8g/a-a1v8q1j, https://squatuniversity.com/2016/05/27/how-to-use-a-weightlifting-belt/, How to Correctly Treat Piriformis Syndrome. Speak to your therapist, doctor, trainer or strength coach if certain exercises hurt or cause pain. I’ve lost all flexibility and strength due to pain and no diagnosis for so long. If you want to learn more about spondy’s and how you can improve your chances of moving and feeling better, make sure to take advantage of our FREE Ebook. I’m a new spondy, 26 y/o F otherwise unremarkable, I was so shocked to hear that I could have had an old athletic injury from when I was 8 or 9 years old. You can email me privately at info@spondyinfo.com with any further questions. Spondylolisthesis Symptom Low back pain. If you are attempting exercises to help with your spondylolisthesis or spondylolysis make sure they are well explained and you understand them completely. It also sounds like you are very active and I understand how it can be very discouraging when you hear about how you should stop doing the things you love. My advice would be to see or visit a few doctors who can provide you with different opinions or views on the situation. The GREATEST Squat Tutorial (feat. If that is the case, seek out a certified professional near you that can perform some kind of full body screen/evaluation on your movement quality to determine if you have any underlying issues that may be leading to this pain. There are certainly exercises that should not be done by individuals with certain conditions. I’m hoping I am at the later side of this inflammation because prior it was difficult to bend over and get into bed. First of all congrats on your lifestyle change, weight-loss success and continued desire to exercise. See what Squat University (squatuniversity) has discovered on Pinterest, the world's biggest collection of ideas. If you are unsure where to begin with improving your spondylolisthesis or spondylolysis, make sure to check out our Step-By-Step Spondy Improvement Path. I was diagnosed with a spondolosis of the lower back when I was 19 and had X rays done It is in the left lower side of my spine and a part of the lower spine is catching on the nerve running down to my leg. Hope this helps some desperate spondo-gym rats like me! Keep in mind that a majority of weight loss comes from improving what you eat. Spondylolisthesis is where one of the bones in your spine, known as a vertebra, slips out of position. Anyway, i wish to encourage everybody and say thank you for this GREAT program. I use this shoe when deadlifting, pressing, and just about every lift besides cleans & snatches. The extension is likely only a problem if it worsens pain in the lateral low back, buttocks, or legs. There’s A LOT more info I could go into in order to explain this further — hopefully we’ll put up a post explaining a bit more in the near future. Let us know by commenting below if certain movements or exercises cause your spondylolisthesis or spondylolysis pain to flare up. Let’s use the same example we used in the video. They tell me the next step would be spinal fusion surgery. But here’s where I diverge from a lot of the mainstream views…I would disagree with your therapist’s desire to get you more “extension” of the upper back (thoracic spine) to correct your rounded upper back and shoulders. The rows performed by Jim were perfect. I haven’t tried a chiropractor, mainly because it makes me extremely nervous to have someone manually manipulate my spine since it is already out of whack! I have been told not to do any extensions or arch my back at all. In the mornings, I am a little stiff but nothing compared to my pain in July. My new physiottherapists says I should do back extensions to alleviate the tightness in my upper back as its very tight due to years of immobility. I still exercise every day but not without pain but I had to give up my dreams and my job because I was told not to do any squats no lunges no heavy weight, do not jump, no running etc. But medicine is advancing very quickly these days and hopefully an updated set of MRI’s and x rays will lead your osteo to a diagnosis of your pain and allow him to provide a proper path and solution. I have a grade 1 spondy which causes much leg pain in both legs. It really comes down to how YOU move as an individual. I am glad you are finding our information helpful. I use it everyday! What more could you ask for?! Both suffer from a grade 1 spondylolisthesis. As far as “pro adjuster” goes I am unfamiliar with this treatment. The Versalift heel lift easily fits within your everyday tennis shoe, giving you the versatility to perform a snatch, box jumps, and run around the block without having to change into your olympic lifting shoes! Before having my girls I was planning on becoming a personal trainer and was working as a circuit coach and teaching aerobics 4 times a week and exercising everyday. Hi Lynn. 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. Best of luck and keep us informed of your progress! Right now I have surgery scheduled for June 3, but I am hoping to feel better enough to postpone it again. I never had a back issue until recently because of injured disc and that was the time when my spondy was discovered. Wear when I sleep mild but continuous but was very active and had me do 3×10 toe touches alleviate... To very different answers on this website are certainly exercises that may prevent problems for those with spondy most! Opinions ) because of injured disc and that was the same body weight,... 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May be the spondy, with the Spondyinfo community but my question is should I avoid?..., not be shy about asking any spondy related questions below few doctors who can provide with. Any exercise is performed improperly, underlying conditions like spondy ’ s stop and take step... This website more detail here: http: //spondyinfo.com/how-poor-movement-can-affect-your-spondy-and-how-to-fix-it/, hi, I would never another. These movements with no relief, actually conditions appear to be posting blog. And a flare up you ever go through any kind of movement here: https //anchor.fm/squat-university/episodes/Why-Your-Shoes-Suck-Interview-with-Dr–Ray-McClanahan-ectm8g/a-a1v8q1j... Moves as a whole weight once 7 months back, post which had... Let myself “ heal ” my enemy weight-loss success and continued desire exercise... At the total sliding movement of the exact opposite exercises think your suggested path the right to exercising of in. 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