Five yoga poses for spondylolisthesis

Yoga can help to strengthen and improve the range of motion of the back, abdomen and legs and stabilize your core. Spondylolisthesis treatment typically includes a combination of conservative options, such as yoga, to help the body heal and relieve pain.

Before starting any new exercise, consult with your physician or physical therapist to make sure you are cleared to participate and know any restrictions or activities to avoid.

Five yoga stretches for spondylolisthesis

  1. Partial curl. Lie on your back with your knees bent and your feet flat on the floor. Stretch your hands out in front of you and curl your upper body forward until your shoulders are off the floor. Hold for three seconds. Relax back to the floor and repeat 10 times.
  2. Side plank. Lie on your side, propping yourself up with your forearm, with your elbow directly under your shoulder. Your legs, hips and shoulders should be in a straight line. Lift your hips off the floor, balancing on your forearm and the outside of your foot. Hold the position for 15 seconds and then lower back to the ground. Switch sides and repeat.
  3. Double knee to chest. Lie on your back with your knees bent and your feet flat on the floor. Pull both knees to your chest and hold for five seconds. Release and then repeat 10 to 20 times.
  4. Dead bug. Lie on your back with your knees bent, your feet flat on the floor and your arms at your sides. Lift one leg several inches off the floor and lift the opposite arm over your head, hold this position for five seconds and then lower back to the floor. Repeat with the opposite arm and leg. Do five repetitions for each arm and leg.
  5. Gluteal stretch. Lie on your back with your knees bent and rest your right ankle over the knee of your left leg. Grab your left thigh and pull it toward your chest. Feel the stretch and hold it for 15 to 30 seconds. Repeat this on your opposite side. Do this position three times for each leg.

Avoid any positions or poses that cause pain. Be mindful of your breathing. If you find that you are holding your breath, it can indicate discomfort.

If conservative treatment, including yoga, is unable to control spondylolisthesis symptoms after a few months, contact Laser Spine Institute to find out more about surgical treatment for spondylolisthesis and our minimally invasive procedures. We have helped more than 75,000 patients find relief from neck and back pain. For more information about our minimally invasive procedures, contact us today.