Spondylolisthesis Low Back Morning Mobilization Exercise Routine
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- Опубліковано 6 жов 2024
- Learn the mobilization exercises you can do in bed before getting up each morning to undo spondylolisthesis stiffness and pain in the lower back and hip with sports injury expert Dr. Michael C Remy, DABCO, CCSP. Learn more exercises, tips, and build a custom spondylolisthesis healing exercise program at: www.painfreeand...
I have been searching for so long about how to get my back moving better in the mornings. I will give this a go. Thank you!
You're so welcome. I hope it helps!
Thank you, Dr Michael, I will try my best as per your instruction.
Thank you! This is so helpful. I’ve sent this video to my mom and two brothers who also deal with spondylolisthesis.
Dr Michael - Excellent video and explanation - you describe my symptoms (and likely causes) perfectly. This condition is generally worst for me first thing in the morning and felt I needed to find an effective ‘warm up’ routine to use before exercise or speed walking which I try to do every day. Thank you.
Sounds like this would be very helpful, but you can’t distinguish any of finite movements because of blackness of clothes. Maybe someone with light athletic clothes as a model. If never done any mobility you wouldn’t really know what the movement is.
What about these for someone with spondylolisthesis and severe lumbar stenosis and neurological claudication. Safe for all of these issues? I have one wrong move and then pain. Thank you for help!
This described my conditions to the tee. Spot on! I will try and repost. Thank you!
You are very welcome Bobby. I hope it helps
thank you!
Oh my goodness!! Instant relief. Thank you, Dr. Remy
I am so glad it was helpful Claire
@@DrMichaelCRemypainfreeandfit I can't feel the side hip bone you're talking about. And the bone that I do feel does not go up and down between my fingers as you describe in at least two of your videos.
Thank you this video clip, Michael. I appreciate you taking the time to create this workout
Your videos are sooo helpful! I wish you were in my area!
Thank you. Unfortunately I cant be everywhere, but I try to help as many people as I can through online video consults if you are ever in need and cant find a good rehab expert near you.
Thank you. Very helpful for my l4 spondy
I'm glad it helped Gloria
@@DrMichaelCRemypainfreeandfit Im at a point where my hammys hurt a pulling still very painful. I got hit on my back 35 yrs ago and didnt start the pain till about 3 yrs ago. I have a Chiro, I tried cortisone shots they last 3 weeks then back to day one, its the pulling pain. Ive had accupuncture, didnt work, physical therapy worse, because they didnt understand what my injury is. So I started your postursize, morning mobilization and will continue to do and advance to your other exercise routines. I sat for 23 yrs, I probably worked out very wrong with what I have and I have a bone spur on L4. So Im working on these just started again yesterday. Im hoping I keep going forward with these gentle exercises. Thanks for these because most therapists dont understand that movement can really impact the pain. I have stage 2 L4 spondelosisthesis. Cant wait to feel better as I dont do bad medications or vaccines. Im not on any meds.
Dr Michael. can you kindly do the exercise after your talk as it is difficult to see the exercise.
Thank you.
Hi John.
All 4 of the mobilization exercises are very small ranges of motion, and are demonstrated as I teach the proper form in this video. Safe spinal mobilization movements are very small, so there is not a lot of motion to visualize. The best way to learn these is to perform them on yourself as you follow the video instruction, and learn what your comfortable range of motions are for your body, while you hold your RPI and neutral spine positions ( taught on other videos on this channel, and based on the body analysis available on the painfreeandfit.com website). Remember to use only up to 1/8 inch motion into any direction that is painful, and up to 1/4 inch motion into a non painful direction in all of the mobilizations. The golden rule is to never move far enough to cause discomfort, as we are not trying to stretch the spine per se, but rather simply moving the joints and soft tissues slightly to assist in fiber contraction/ movement, local circulation, and the pain dampening effects that motion neuro input has at the spinal cord and central nervous system levels. Hope this helps you, and thanks for the comment.
You said it first Keane!
I love all your videos! Thanks
It would be really nice if u could perform the exercise and let us know...also u r too far from the camera bcoz of which it is very difficult to capture those small movement by viewers. Also once question do we need to do these exercises on both the sides pls mention
While movement to both sides is usual with this exercise, one side will usually be emphasized more than the other. Most will find benefit from emphasizing the range of motion and number of repetitions into their corrective directions of movement based on their posture/movement tendencies, and direction of pain/relief analysis. If you have not seen the multiple videos on the channel teaching this info, you can find it in any of the programs available at my website www.painfreeandfit.com
I too suffer from morning pain getting up in the morning
The " golf ball" strategy offered a lot of relief.
Hi dr. I have grade 1 spondy slippage of L5 on S1. I can no longer walk or stand more than 5 minutes my legs startinb hurting please help me
Deciding which exercises are good or bad for your unique condition comes from understanding how your body mechanics (muscle imbalances, posture and movement habits, core joint stability issues, and balance tendencies) relate to your injuries and pain. Most recurrent pain is a result of body mechanics and conditioning levels that cannot meet the stress of the sport, workout, or daily activity. Having a thorough body analysis on how your mechanics relate to your pain can be done in several ways. Using a local doctor or rehab specialist who is well versed in this is always the best, but other options include having an online Zoom analysis with myself, or using one of the self-help programs I have developed which are available at www.painfreeandfit.com. I hope this gives you a start on your healing journey.
Dr. Michael how do we know we are suffering from spondylolisthesis before using your mobilization exercises each morning. any sign and symptoms to know.
Hi John.
While spondylo may be suspected by a case history and certain orthopedic clinical exam findings, a definitive diagnosis is made with an imaging study (xray, MRI, CT scan). Spondylo is one of several disorders (stenosis, facet syndrome, entrapment synovitis, elongated pars, IVF encroachment, imbrication, fracture, instability) that is usually worse with spinal extension (leaning backwards), but not always. With your mobilizations, always be sure to use a pain free range to avoid aggravating your low back pain, regardless of diagnosis.
I have aggravating aching in my right leg most of the night , worsening and disturbing my sleep ... especially y in the calf muscle and sometimes knee. It drives me crazy - what can I do? I have spondylisthesis and have been doing various exercises, swimming and walking. Also had cortisone injection for bursitis in hip with limited / temporary relief of leg pain
Hi Mark.
First of all, you need a proper diagnosis. Your symptoms may be coming from bursitis, spondylo, disc, low back joints, muscles, etc. If your Dr. is only relying on imaging studies and a cursory physical exam, the true pain generator (and associated mechanical issues that drive the stress to that pain generating soft tissue) will usually be missed. Find a doctor who excels at musculoskeletal targeted diagnosis and can explain your entire biomechanical picture to you. From there, appropriate treatment and rehab can be customized for your unique condition. There is no case of bursitis or spondylo that is ever exactly the same- therapy and rehab must be tailored for the greatest success. In terms of exercises that help, most doctors have little knowledge on building a custom program, but I would recommend the Spondylo Fast Track Program at painfreeandfit.com if you want to self-manage that aspect of your needs. In the mean time, generally speaking, sleeping with a pillow under your knees and turning the leg outwards (hip external rotation with a bent knee) may offer some transient relief. I hope this helps.
Dr. Remy
What if you have spondylolisthesis and and sacroiliac on the left side at the same time What do you do then I am in a lot of pain and I'm seeing an orthopedic tomorrow if you want I need to do I fell a couple weeks ago I'm late tailbone and it started aggravating everything my tailbone and my sacroiliac the left side. Please help
Hi Kim.
The first thing you need to do is to go to a doctor and have your pain diagnosed from a pathoanatomical perspective. Did you fracture anything, what soft tissues are torn/ripped/inflammed, do you have arthritic degeneration, disc herniation etc. That is the beginning, as you should then get the therapeutic care indicated for your diagnosis. The second step is looking deeper into what mechanical and posture/movement issues you have that may be affecting your spondylo and SI problems. This is done through a thorough analysis of your body posture, movement irregularities, stabilizing muscle function, muscle imbalances etc. From there, a proper corrective exercise and joint stabilization/conditioning program can be created specifically for your mechanics and unique issues, which will be the key to assisting your body's healing mechanism and avoiding pain in the long run. Avoid generic exercises for diagnosis labels...custom exercises will give much better results in the long run and avoid strengthening your dysfunctions. If you can't find a good rehab person near you to assess and construct a corrective exercise program for your needs, check out the various programs at painfreeandfit.com that can help you self- assess and construct such a routine. Another option is to consult with me online and I can build you a routine. I hope this helps and keep me posted on how you make out.
Dr. Remy
Hi doc, I have spondylolisthesis grade 1 from dead lift, I have tried acupuncture, chiro ,massage, physio and pain killer. But the pain is still there. Specially when. I sit abit long. I feel broken, helpless and hopeless :( as I'm only 22 years old. I tried everything. Please help.
Hi Vico.
Welcome to the club my friend... At 22, I was in the same boat as you, painfully frustrated and limited in my workouts and life, but I never gave up hope... and I wish you won't either, because faith is the substance of the things you hope for.
Now here are some of my thoughts that you may want to consider:
1- If pain is worse after you sit, it is probably due to either disc involvement, sacroiliac, or tight hip flexors that are exerting an abnormal force on your lower spine. If disc, you may want to try intermittent flexion distraction (Cox) or axial distraction chiropractic technique if you haven't yet, or Sacro-occipital technique (SOT) which is great for sacroiliac dysfunction. With disc, learn to give yourself more micro-breaks from extended seated postures as they increase disc pressure 12-13 x bodyweight. We have a video on the channel for hanging low back mobilizations that might help as well. If hip flexor tightness, you need not only to stretch the hip flexors, but have some type of soft tissue therapy (ART, Nimmo, MRT) done on them to break up long standing adhesions. That said, all hip flexor tightness ultimately needs gluteus max recruitment exercises and then strengthening exercises. Many need anterior hip malposition/ glide corrective exercises as well... with all of these , you need to learn what your unique mechanical / posture faults are that are causing the hip flexor tightness and gluteus weakness. This is the first and foremost priority - the free analysis video on www.painfreeeand fit.com is a good place to start. Then learn the specific custom exercises for you to correct the faults and learn how to recruit your glutes, as just trying to squeeze your butt with hip extension work at the gym will probably not work alone.
2- If deadlifts were the cause of the injury, they obviously were being done incorrectly. Spinal stability during motion is a lot different from holding it with a static position like planks, farmers walks, and bird dogs...Therefore, you need to learn what your neutral spine position is first, which comes back to analysis. There are several products on the website, as well as several videos on the channel that touch on this. Learn your pain free neutral spine position, strengthen it with static exercises first, then advance to holding it with slow motions, and increase speed gradually emphasizing your unique neutral spine stability based on your analysis findings. Fast plyometric exercises ( including deadlifts) and balancing exercises would be the last phase of self rehab.
3-- Focusing on improving your ability to hold all of your mechanical corrections will offer your body the environment it needs to repair itself, decrease inflammation and pain (check out the inflamm/ pain diet advice on the site as well), and if you gradually increase the challenge ( resistance, endurance, speed, range of motion, balance) to your neutral spine stability, it will provide the healing stimulus you need to return to a pain free and fit lifestyle. We have all of this detailed in our new spondylolisthesis fast track healing program coming out this month on the website.
4- Bottom line- passive therapy is important, but learning how to strengthen a neutral spine pain free position is the more long term answer to most spondylo and disc cases.
Hope this helps you, keep in touch.
Can't see clearly cos all black colour
I have been diagnosed with lumber spondylolisthesis for one year now and have been on pain killers since.
What should I do to go off the drugs
I have been on 200mg celebrex 2×daily, 2×daily pre-meco
Why do you talk so much just demonstrate. Jeez. I left because you're long winded
Sorry Maria, but most of the subscribers want the detailed explanations to assist them in getting the most out of the exercises and how to incorporate them into a full healing program. I wish you the best in your healing efforts.
Dr. Remy
Maria 1 no the explanation is great