Dr. Remy - you're the man. I got a spondy diagnosis several months back and i've been relentlessly watching your videos. I've been able to make adjustments to form and mechanics and still challenge myself in the gym but now pain free!
How are you going now? I was diagnosed with grade 2 Spondylithesis and was recommended for back fusion earlier this year. However, I sought additional advice and researched alternate methods. I am pain free (didn’t have pain in back - just constant tight calf and hamstring). I’ve stopped running (used to ultra) and just go for short jogs (30 mins), Pilates and cycle. I’m about to start strength training!
I've learned so much from your videos (I have 13mm spondylolisthesis, some instability, and moderate facet arthrosis). Some "traditional" exercises to treat lower back problems seem to cause more pain, if you are not aware of certain things. Thank you!
@@DrMichaelCRemypainfreeandfit I have recently started lifting again because I had 8 injections in my spine and felt better I’m the same as Petra kv u replied to. I’m doing chest and upper back even that causes severe pain to the point I can’t walk or do much else until I take pain killers. The pain is severe whenever I walk even 5 mins kills me . I just don’t know if I should try or not ? Plus I have 1 leg longer than the other due to a metal rod in my lower leg, made it longer lol. I’m only 42 but I don’t want to give up training because I’ve lost so much weight I just want to train safe but don’t know how 🤯
A Hex bar would also serve the purpose of maintaining centre of gravity, whilst tremendously reducing unnecessary load/forces onto the lumbar spine. Here, I’m thinking of the Romanian deadlift, with hips back, maintaining a neutral spine devoid of any added lordosis.
While I often do recommend hex bar modifications, remember that the hex bar reduces the flexion load stress on the lumbar spine, but not the compression. As in all modifications, this has to be tailored for the individual and their unique body mechanics and spine stability issues.
Been waiting for this for this video! Any chance you could take a moment to discuss deep squatting with spondylolisthesis? Not necessarily with weight. Just body weight. Generally, it seems most people's low spine tend to go into flexion, opposed to extension when in a deep squat, mine included.
I just found your channel and it has been amazing, I have been diagnosed with cervical spondylosis, mild nerve compression and I want to know how/if I can perform deadlift and other compound movements. I would really appreciate it if you could make a video about that. Thank you so much for these Infos :D take care
Two years ago, I had x-rays taken for my prosthetic hip; everything looked good and although my doc didn't mention it, I read on the x-ray diagnosis. besides from moderate to mild degenerative changes throughout spine, mild spondylolisthesis between L4 and 5. I don't have any symptoms. I would like return to squatting; I used to safely squat for decades but have been afraid to return to them, not only because of my artificial hip but spondylolisthesis as well. I've relied on Bulgarian split squats for several years now but always felt squats were the best whole body exercise; I also believe they're probably very effective at strengthening my multifidus muscles. I guess my question for you is whether or not squatting is simply to risky for someone with "mild anterolisthesis"?
Hi Chris. It all depends on your unique muscle imbalances, posture/movement tendencies and spinal and hip stability issues. Get a thorough analysis on these topics from a sports med chiro or PT or other rehab specialist. Squats by themselves do ensure proper multifidus activity, as inhibition of the multifidus is common with low back disorders. If you do not have someone to analyze you, you will never know the answers to these questions, and will leave yourself at risk of injury. Any of the programs at painfreeandfit.com will help you with a self analysis if you do not have someone local, or another option is with myself through an online consult via zoom ( info at painfreeandfit.com). I hope this gives you some direction. Dr. Remy
Hello Doctor Remy. I have grade 2 anterolisthesis. I am doing my physiotherapy. I had a question. Does anterolisthesis mean you can never do gym or high impact exercises ever? Is side bending with weights allowed in anterolisthesis? Does pilates help?
While not familiar with your exact issues, generally speaking anterolisthesis does not preclude one from high impact exercises if the proper custom neutral spine position has been learned and conditioned to be held during the activity. This includes correcting any lateral (side bending) instability issues which would be part of a comprehensive neutral spine learning and conditioning program. In terms of Pilates, movements that can be performed that support the neutral spine position would be best- this is different for each person based on a thorough analysis of their body mechanics and spine stability issues as they relate to their pain condition. Learn more with the free analysis and programs at www.painfreeandfit.com
So it seems a trap-bar deadlift would be beneficial as you can keep the weight in line with your center of gravity, correct? That way it would reduce any major torque vectors from straining the lumbar spine versus a conventional deadlift; at least a little bit more.
That is good thinking Michael as long as the neutral spine is kept (which is tailored in terms of position and associated core muscle contraction corrections), and the training load is tolerable to the spinal condition.
Hello from Kyrgyzstan, Dr.Michael! I'm not sure if i got spondylolisthesis, wanted to check it in the coming days. The question is - is it good or bad to sit in a deep squat a.k.a resting squat? I've seen videos on UA-cam where they tell that it's a very good exercise for your back to sit in a resting squat, but I'm just not sure if it's fine doing it with spondylolisthesis. Would it be beneficial or not? Thanks for answering in advance!
It depends on the position that your lower back is positioned in when holding a deep squat position. Besides the obvious isometric strength gains to the quads, hams and glutes, your core muscles of the abdomen and back are also being trained for isometric endurance strength in this position. If your position is wrong, you will only be strengthening dysfunctional strength which adds to spinal stress and injury. Typically, if extension ( bending backwards) irritates pain, you will have to avoid that range of motion in the deep squat position (most likely with slightly more flexion than you would normally use- less of an arch in the lower back). If flexion ( bending forwards) aggravates, then the opposite would typically be true- using a bit more extension ( increased arch of the lower back). To find the best position of neutral flex/extension, simply tilt your pelvis forwards to increase the arch of the lower back until the point of discomfort, and then backwards to flatten the arch until the point of discomfort. Typically, the safest (or neutral) position is the midpoint between these two points of discomfort. Remember that it is common to lose the arch the deeper you squat. Other factors to consider are the common mistakes of hip hiking, torso side tilting and rotation of the pelvis in the deep squat position. Hope this helps you.
@@DrMichaelCRemypainfreeandfit Thanks Dr.Michael. I think I understand. All i need is find a position with a neutral spine in all four directions that has no discomfort and that spreads the load from sitting evenly on all parts of the body included in the move. Big thanks for a detailed answer😎
All depends on if he learns what his neutral spine is, and is able to maintain it during the squat motion and with the imposed load (weight) challenge being within his tolerance to avoid injury
Don't bother your friend about that brother, let him do what he feels like, don't push him to unnecessary injury. Just remember the the billions of humans that came before us lived long and healthy lives without "back squatting". I've been bodybuilding for over 15 years now and when you've been doing it that long you see lots of injuries. The bodybuilding community has also come to the concensus that if you can't workout, it's not the end of the world. It's not an "excuse". Peace, stay healthy.
Spondy can be a very serious injury especially later in life when degenerative changes come to the spine. It speaks volumes about you when you searched his injury and asking if he is faking it. Grow up
Dr. Remy - you're the man. I got a spondy diagnosis several months back and i've been relentlessly watching your videos. I've been able to make adjustments to form and mechanics and still challenge myself in the gym but now pain free!
Excellent Matthew...keep up strengthening your neutral spine and RPI abilities to meet your daily and fitness needs
How are you going now? I was diagnosed with grade 2 Spondylithesis and was recommended for back fusion earlier this year. However, I sought additional advice and researched alternate methods. I am pain free (didn’t have pain in back - just constant tight calf and hamstring).
I’ve stopped running (used to ultra) and just go for short jogs (30 mins), Pilates and cycle. I’m about to start strength training!
As a spondy patient looking to shed some kilos I found this channel. Thank you for helping out people like me. God bless you!
Thank you MK. I appreciate it!
This was so needed. Personal Trainer here with Spondylo. Thank you.
Glad it was helpful!
Thank you so much for all these Spondylolisthesis videos, they are so helpful ❤
Glad you like them!
I've learned so much from your videos (I have 13mm spondylolisthesis, some instability, and moderate facet arthrosis). Some "traditional" exercises to treat lower back problems seem to cause more pain, if you are not aware of certain things. Thank you!
You are very welcome... a tailored exercise approach is always a better bet compared to traditional or generic
@@DrMichaelCRemypainfreeandfit I have recently started lifting again because I had 8 injections in my spine and felt better I’m the same as Petra kv u replied to. I’m doing chest and upper back even that causes severe pain to the point I can’t walk or do much else until I take pain killers. The pain is severe whenever I walk even 5 mins kills me . I just don’t know if I should try or not ? Plus I have 1 leg longer than the other due to a metal rod in my lower leg, made it longer lol. I’m only 42 but I don’t want to give up training because I’ve lost so much weight I just want to train safe but don’t know how 🤯
I have a question for you how long you have spondylostheses is it get worse by time ?
A Hex bar would also serve the purpose of maintaining centre of gravity, whilst tremendously reducing unnecessary load/forces onto the lumbar spine. Here, I’m thinking of the Romanian deadlift, with hips back, maintaining a neutral spine devoid of any added lordosis.
While I often do recommend hex bar modifications, remember that the hex bar reduces the flexion load stress on the lumbar spine, but not the compression. As in all modifications, this has to be tailored for the individual and their unique body mechanics and spine stability issues.
Thank you so much for this!
You're so very welcome Colton
Great video
Glad you enjoyed it
Been waiting for this for this video! Any chance you could take a moment to discuss deep squatting with spondylolisthesis? Not necessarily with weight. Just body weight. Generally, it seems most people's low spine tend to go into flexion, opposed to extension when in a deep squat, mine included.
I'll put it on the list.. Thanks for the tip
I just found your channel and it has been amazing, I have been diagnosed with cervical spondylosis, mild nerve compression and I want to know how/if I can perform deadlift and other compound movements. I would really appreciate it if you could make a video about that. Thank you so much for these Infos :D take care
Yes, I will cover that. Thanks for the request Naeem
@@DrMichaelCRemypainfreeandfit thank you so much doctor, I appreciate your help. Take care God bless
Two years ago, I had x-rays taken for my prosthetic hip; everything looked good and although my doc didn't mention it, I read on the x-ray diagnosis. besides from moderate to mild degenerative changes throughout spine, mild spondylolisthesis between L4 and 5. I don't have any symptoms. I would like return to squatting; I used to safely squat for decades but have been afraid to return to them, not only because of my artificial hip but spondylolisthesis as well. I've relied on Bulgarian split squats for several years now but always felt squats were the best whole body exercise; I also believe they're probably very effective at strengthening my multifidus muscles. I guess my question for you is whether or not squatting is simply to risky for someone with "mild anterolisthesis"?
Hi Chris.
It all depends on your unique muscle imbalances, posture/movement tendencies and spinal and hip stability issues. Get a thorough analysis on these topics from a sports med chiro or PT or other rehab specialist. Squats by themselves do ensure proper multifidus activity, as inhibition of the multifidus is common with low back disorders. If you do not have someone to analyze you, you will never know the answers to these questions, and will leave yourself at risk of injury. Any of the programs at painfreeandfit.com will help you with a self analysis if you do not have someone local, or another option is with myself through an online consult via zoom ( info at painfreeandfit.com). I hope this gives you some direction.
Dr. Remy
Hello Doctor Remy. I have grade 2 anterolisthesis. I am doing my physiotherapy. I had a question. Does anterolisthesis mean you can never do gym or high impact exercises ever? Is side bending with weights allowed in anterolisthesis? Does pilates help?
While not familiar with your exact issues, generally speaking anterolisthesis does not preclude one from high impact exercises if the proper custom neutral spine position has been learned and conditioned to be held during the activity. This includes correcting any lateral (side bending) instability issues which would be part of a comprehensive neutral spine learning and conditioning program. In terms of Pilates, movements that can be performed that support the neutral spine position would be best- this is different for each person based on a thorough analysis of their body mechanics and spine stability issues as they relate to their pain condition. Learn more with the free analysis and programs at www.painfreeandfit.com
So it seems a trap-bar deadlift would be beneficial as you can keep the weight in line with your center of gravity, correct? That way it would reduce any major torque vectors from straining the lumbar spine versus a conventional deadlift; at least a little bit more.
That is good thinking Michael as long as the neutral spine is kept (which is tailored in terms of position and associated core muscle contraction corrections), and the training load is tolerable to the spinal condition.
Hello from Kyrgyzstan, Dr.Michael! I'm not sure if i got spondylolisthesis, wanted to check it in the coming days. The question is - is it good or bad to sit in a deep squat a.k.a resting squat? I've seen videos on UA-cam where they tell that it's a very good exercise for your back to sit in a resting squat, but I'm just not sure if it's fine doing it with spondylolisthesis. Would it be beneficial or not? Thanks for answering in advance!
It depends on the position that your lower back is positioned in when holding a deep squat position. Besides the obvious isometric strength gains to the quads, hams and glutes, your core muscles of the abdomen and back are also being trained for isometric endurance strength in this position. If your position is wrong, you will only be strengthening dysfunctional strength which adds to spinal stress and injury. Typically, if extension ( bending backwards) irritates pain, you will have to avoid that range of motion in the deep squat position (most likely with slightly more flexion than you would normally use- less of an arch in the lower back). If flexion ( bending forwards) aggravates, then the opposite would typically be true- using a bit more extension ( increased arch of the lower back). To find the best position of neutral flex/extension, simply tilt your pelvis forwards to increase the arch of the lower back until the point of discomfort, and then backwards to flatten the arch until the point of discomfort. Typically, the safest (or neutral) position is the midpoint between these two points of discomfort. Remember that it is common to lose the arch the deeper you squat. Other factors to consider are the common mistakes of hip hiking, torso side tilting and rotation of the pelvis in the deep squat position. Hope this helps you.
@@DrMichaelCRemypainfreeandfit Thanks Dr.Michael. I think I understand. All i need is find a position with a neutral spine in all four directions that has no discomfort and that spreads the load from sitting evenly on all parts of the body included in the move. Big thanks for a detailed answer😎
My friend is using this as an excuse to not hit legs. Do u think he can stay healthy and back squat if he tries hard enough?
Also he’s only 18 years old
All depends on if he learns what his neutral spine is, and is able to maintain it during the squat motion and with the imposed load (weight) challenge being within his tolerance to avoid injury
Don't bother your friend about that brother, let him do what he feels like, don't push him to unnecessary injury. Just remember the the billions of humans that came before us lived long and healthy lives without "back squatting". I've been bodybuilding for over 15 years now and when you've been doing it that long you see lots of injuries. The bodybuilding community has also come to the concensus that if you can't workout, it's not the end of the world. It's not an "excuse". Peace, stay healthy.
Spondy can be a very serious injury especially later in life when degenerative changes come to the spine. It speaks volumes about you when you searched his injury and asking if he is faking it. Grow up
Hello, what about bench press?
stay tuned in future posts Pawel
My physio has steered me away from both