Spondylolysis is a condition characterized by a fracture in the lower back vertebra. Depending upon the extent of damage borne by the sufferer’s spine, the condition may result into loads of pain and discomfort. In some cases, permanent nerve damage can also pave way into one’s life due to spine nerve compression or lack of treatment. Fortunately, there are numerous back exercises that one can perform to improve their condition. Let us have a look at the back exercises for spondylolysis.
Stretching can have great benefits on your health. It can not only help in the back healing process, but it can also improve one’s back pain. Ironically, one tends to overlook stretching exercises, despite the fact that stretching exercises are very simple to perform. Those suffering from spondylolysis can have a word with their physician to learn some simple stretching exercises that can improve back flexibility. Stretching exercises can also elongate one’s muscles and promote stability.
Marching exercise is often recommended to spondylolysis patients. Over here, one will have to lie down on the floor. Your back should be placed on the floor and your knees should be bent towards the ceiling. Maintain a hip-distance between your feet. Now, you should lift your right foot from the floor till the point the right shin goes parallel to the floor. Hold at this point for two breathing cycle. Now, you should gently lower your right leg and perform the same movement with your other leg. Make sure to have your pelvis titled throughout the workout to ensure that your lower back is in contact with the floor. You can perform 4-5 repetition of this exercise on each side. Those who experience lower back pain while performing this exercise are advised to stop training.
To perform crunches, you should lie down on the floor. Your back should be placed comfortably on the floor and your knees should be bent towards the ceiling, while maintaining a hip-distance. Now, you should bend your elbows pointing to the sides, while placing your hands behind the head. Once done, you should lift your upper body with your abdominal power. Pause for a while once you are off the floor. Once paused, lower your upper body back to the original position. This exercise will strengthen your core muscles, and in the process offer great support to your back muscles.
Quadruped Arm and Leg Raise
Quadruped arm and leg raise is an advanced exercise in comparison to the other exercises discussed above. One is advised to resort to this exercise only when he/she attains reasonable amount of strength on the back and core muscles. To get started, get your knees and hands on a soft surface. Maintain your spine in a neutral position by tucking your navel in. Now, lift your right arm up. It should be straight in front of you. While keeping the abdominal muscles engaged, extend the left leg behind you while keeping your leg straight. The idea is to get the leg and arm parallel to the floor at the same height as that of your torso. Once you attain this position, pause for five seconds before switching sides.
Spondylolysis is a condition that cannot be taken lightly. The above mentioned exercises will go a long way in offering you relief from the condition. The best part is that these exercises will aid in the healing process, while adding strength to your back muscles. Remember, wellbeing of your spine will help you lead a healthy and stress-free life that you will be able to enjoy to the fullest.