Spondylolysis and Spondylolisthesis Rehabilitation Exercises

It is important to have strong abdominal muscles when the structures of your spine are weakened. These exercises help build strong stomach muscles.

• Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10.

  As the pelvic tilt becomes easier, you can progress to an exercise called the dead bug.

• Dead bug: Tighten your stomach muscles and press your lower back into the floor. Lift up one leg several inches off the floor, hold for 5 seconds, then lower it. Lift the other leg off the floor, hold for 5 seconds, then lower it. Alternate legs doing 5 repetitions with each leg and then relaxing your stomach muscles. Do 3 sets of 10.
• Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
• All-fours-to-heels sit: Kneel on the floor on all fours. Your palms should be flat on the floor in front of you and your back should be kept flat. Shift your weight backward and try to sit on your heels. Be sure to keep your back flat. Hold this position for 6 seconds. Return to the starting position. Do this 10 times.