Choosing the right type of abdominal exercises for spondylolisthesis is a vital part of a proper recovery. A large number of people diagnosed with spondylolisthesis or spondylolysis receive instructions to strengthen their core. The immediate reaction is to run home and perform thousands of crunches. But this approach could lead to further damage to the spine.
Why abs are hard on the spine
The June 9, 2009 issue of Newsweek ran an article titled “Stop Crunching: Why Crunches Don’t Work.” This article refers to the findings of Stuart McGill, professor of spinal biomechanics. Dr. McGill’s studies found that excessive and repetitive bending and bending motion of the spine can lead to bulging discs and even herniations. Dr. McGill’s study revealed that a full contraction can exert up to 730 pounds of compression on the spine.
Since these studies were published, several therapists, strength trainers, and physicians have reduced the use of crunches. The debate is a hot topic in the field of fitness, as the back is one of the most frequently injured areas of the body.
Not good for spondylolisthesis and spondylolysis
It’s one thing if someone has a perfectly healthy spine and does crunches, but for those who suffer from spondylolisthesis or spondylolysis, crunches should be removed from your ab exercises to avoid the aforementioned stress. Doing abs is just throwing fuel on the fire that is already burning.
The flexion movement performed when doing sit-ups is a position that most patients with spondylolisthesis find themselves in on a daily basis. Imagine the midpoint of a sit up, it’s almost identical to a sitting position. Flexed hips and a rounded back can cause additional pain for spondylolisthesis sufferers due to the muscles it affects.
It is important to combat these postures instead of imitating them to avoid pain and discomfort.
Less Stressful Abdominal Exercises
If the abs are not safe, what should be done to strengthen the core?
The answer is to maintain a neutral spine during abdominal exercises, especially when beginning to exercise after a diagnosis. A neutral column is exactly what it sounds like. A nice straight and controlled spine.
Most of the time, those with spondylolisthesis have poor control and strength in the muscles that help protect and move the spine. When performing multi-joint movements, these support groups do a poor job and your back takes over. The back is not prepared to make these movements and, finally, the pain appears.
The goal is to start easy and build strength in the supporting areas of the spine. You need to focus on the muscles of the hips, core, and glutes.
A very common neutral spine ab exercise is the plank or float. Planks are performed by lying on the floor with your elbows directly under your shoulders. Elbows are bent at a 90 degree angle. A bridge is then performed with the whole body lifted off the ground with the elbows and toes in contact with the ground. Shoulders, hips, and legs should be in a straight line, and most importantly, your back should be straight. The abdominal muscles contract for support. Start by holding for 15 seconds and progress to 45 seconds to build much-needed strength.
Planks are just one example of many spondylolisthesis abdominal exercises that are safe for the spine. The most important thing is to avoid exercises that cause additional pain.