Hi Deb. As long as you hold a neutral spine with your custom RPI tension at your spondylo site, this is fine with grade 2. However, if you have not been training abdominals with neutral spine position with easier ab exercises such as ab curl ups, bird dogs and front & side planks, it would be best to build your strength in these easier ab exercises before advancing to the stir-the-pot, as it is more difficult to hold the neutral spine. I hope this helps you. Dr. Remy
Bone is an excellent healing tissue if the mechanical stresses to it are eliminated. Unfortunately, many people with spondylo never correct these stresses, so the bone healing never completes at the fracture site, leaving the gap of fibrous soft tissue at the site. Besides the unhealed fracture, other soft tissues are commonly the cause of ongoing symptoms in the area, which of course only heal and become pain free when the stresses to the spine are decreased by correcting the offending postures and movements, and conditioning a tailored neutral spine and RPI ability to handle those stresses
Hey Dr. Michael. Thank you for your videos they are very in depth. I subscribed and can't wait to check out your website content. What would you recommend for minimal grade1 spondy between L4 -L5, I wasn't aware of it but used to play a lot of soccer and now trying to bare with the pain, it started with subtle pain on the right lower side and progressively got worse over 2 years to the point that it's so stiff in the mornings and whenever I stand for too long or sit in a weird position and also after soccer(can only play indoor turf as it's less impact).I do have a somewhat physical job and Lately started feeling lots of tightness around the right lower back-front pelvic bone area. So basically have pain in the right lower back and also sometimes flare ups in the L4-L5 center spine area which if I dig my fingers/knuckles into give some relief but feels like it might be from wiggling around a nerve or pocket of air?? thank you so much in advance! Can't wait to start watching more of your videos! -Tony.
Hi supersoccer88. The answer is the same in general but different for everyone with spondylo because of one's unique posture habits, sports and daily physical demands, and highly individualized body mechanics. Anyone with spondylolisthesis who wants the best chance of permanent pain relief has to fully understand how their posture and movement habits relate to the stresses imparted to their spine on a daily basis. This is true for athletes, couch potatoes, and everyone in between. The bottom line is that lasting pain relief is usually only possible if you commit to a highly specific custom rehab exercise program and change in posture and movement habits for a lifetime. Those that follow this advice get lasting results, while those that seek temporary relief usually have ongoing problems. If you are dedicated, the programs outlined in the FAST TRACK spondylo program at painfreeandfit.com usually gives great results. It all begins with a thorough assessment and then tailored exercises to meet the assessment findings. The progression of the exercises must then be matched to your physical needs both in sport and non- sport life. My suggestion is the same basic one I give to all spondylo sufferers- find a good manual therapist for manipulation and soft tissue work, and an outstanding rehab expert to assess your body mechanics and posture in fine detail, from which he or she should design your exercise program. If you can't find someone near you, your other option is to have a one on one video consult with me and from assessment to exercises, we can design your personal program. Hope this info helps and keep me posted on your progress. -Dr. Remy
Hey,i have grade 1 ...im wrestler i have 32 years old ...doctor said me avoid do squat the problem i want work my legs without do problem in my spondy ....can you help me for some exercises for work my legs ...please
Hi Ossinov. As a former wrestler myself who injured my lower back in my competitive days, I can totally sympathize with you. You will want to ask your own doctor if he thinks squatting is beneficial if you learn to stabilize your spondylo and learn to move from your hips (versus your spine) as you squat. In 28 years of practice, I have never had a spondylo patient who could not do this, and reap the physical rewards, but ask your doctor because I don't know your specific case. You can learn how to tailor your spondylo stability with exercises based on a thorough analysis of your body mechanics and posture. If you don't have an expert near you, this is all available at the painfreeeandfit.com website in our FAST TRACK program for spondylolisthesis, as well as instructions on how to squat safely. Let me know how you make out.
Hi Iliross Lu. Swimming face down has a tendency to extend the lower back which will aggravate most cases of spondylo and facet syndrome. To counter this, tail under posterior pelvic tilt tension while holding a neutral spine that is specific for your condition is helpful in most cases. Side swimming and back swimming (face up) are generally less aggravating to the typical extension induced pain of these conditions, but still require a neutral spine position and holding tension that is specific for your unique body and mechanics. Other typical mistakes are using tight lat muscles while swimming which will extend the spine as the arm reaches overhead, and weakness of gluteus max (buttock) tension with over activity of the lower back extensor muscles. We have several videos on these topics on the channel to correct these common issues, and also in the FAST TRACK spondylo program available at painfeeandfit.com. Thanks for the question and I hope this helps. -Dr. Remy
Hi Tamara. The muscular stabilizing force required for a grade 3 is usually more than a grade 2 or 1, but each case of spondylo is unique. All exercises are not for every case, and should be selected based on your particular analysis findings of your posture, body mechanics, spine stability findings, fitness levels etc. Depending on your unique physical conditioning levels, some exercises are better suited than others, but that can change over time as you progress in your training and spine stability strength. The Stir The Pot exercise is not a beginner spondylo exercise, and is best introduced once stability strength and postural control has been mastered in exercises such as SL curl ups, T/L Hip rotations, front planks, and in-line planks. Some of these are on our other videos on the channel, while the full Fast Track Spondylo Program covers all of these, plus progressions, and is available at the painfreeandfit.com website. Your best results will always come from a targeted program based on your unique condition. As always, check with your own doctor before beginning this or any exercise to make sure it is properly indicated.
Hi Musa. If you hold your RPI neutral spine in position during the "stir", it will condition your abs and lat muscles to improve your lower back stability during twisting activities and any movement that uses the abs. If you don't tailor it to your unique posture/movement tendency corrections, it may only strengthen the instability in the back that causes pain. Thanks for the ?, and I hope this helps. Dr. Remy
Thanks DR Remy! Just found your site - am learning a lot. I already have a Grade 2 Listhesis - can I still do these or should I focus elsewhere?
Hi Deb.
As long as you hold a neutral spine with your custom RPI tension at your spondylo site, this is fine with grade 2. However, if you have not been training abdominals with neutral spine position with easier ab exercises such as ab curl ups, bird dogs and front & side planks, it would be best to build your strength in these easier ab exercises before advancing to the stir-the-pot, as it is more difficult to hold the neutral spine. I hope this helps you.
Dr. Remy
I have grade1 . Lower back pain . Stiffness in morning . Can we repair pars fracture ?
Bone is an excellent healing tissue if the mechanical stresses to it are eliminated. Unfortunately, many people with spondylo never correct these stresses, so the bone healing never completes at the fracture site, leaving the gap of fibrous soft tissue at the site. Besides the unhealed fracture, other soft tissues are commonly the cause of ongoing symptoms in the area, which of course only heal and become pain free when the stresses to the spine are decreased by correcting the offending postures and movements, and conditioning a tailored neutral spine and RPI ability to handle those stresses
Hey Dr. Michael. Thank you for your videos they are very in depth. I subscribed and can't wait to check out your website content. What would you recommend for minimal grade1 spondy between L4 -L5, I wasn't aware of it but used to play a lot of soccer and now trying to bare with the pain, it started with subtle pain on the right lower side and progressively got worse over 2 years to the point that it's so stiff in the mornings and whenever I stand for too long or sit in a weird position and also after soccer(can only play indoor turf as it's less impact).I do have a somewhat physical job and Lately started feeling lots of tightness around the right lower back-front pelvic bone area.
So basically have pain in the right lower back and also sometimes flare ups in the L4-L5 center spine area which if I dig my fingers/knuckles into give some relief but feels like it might be from wiggling around a nerve or pocket of air?? thank you so much in advance! Can't wait to start watching more of your videos!
-Tony.
Hi supersoccer88.
The answer is the same in general but different for everyone with spondylo because of one's unique posture habits, sports and daily physical demands, and highly individualized body mechanics. Anyone with spondylolisthesis who wants the best chance of permanent pain relief has to fully understand how their posture and movement habits relate to the stresses imparted to their spine on a daily basis. This is true for athletes, couch potatoes, and everyone in between. The bottom line is that lasting pain relief is usually only possible if you commit to a highly specific custom rehab exercise program and change in posture and movement habits for a lifetime. Those that follow this advice get lasting results, while those that seek temporary relief usually have ongoing problems. If you are dedicated, the programs outlined in the FAST TRACK spondylo program at painfreeandfit.com usually gives great results. It all begins with a thorough assessment and then tailored exercises to meet the assessment findings. The progression of the exercises must then be matched to your physical needs both in sport and non- sport life. My suggestion is the same basic one I give to all spondylo sufferers- find a good manual therapist for manipulation and soft tissue work, and an outstanding rehab expert to assess your body mechanics and posture in fine detail, from which he or she should design your exercise program. If you can't find someone near you, your other option is to have a one on one video consult with me and from assessment to exercises, we can design your personal program. Hope this info helps and keep me posted on your progress.
-Dr. Remy
Hey,i have grade 1 ...im wrestler i have 32 years old ...doctor said me avoid do squat the problem i want work my legs without do problem in my spondy ....can you help me for some exercises for work my legs ...please
Hi Ossinov.
As a former wrestler myself who injured my lower back in my competitive days, I can totally sympathize with you. You will want to ask your own doctor if he thinks squatting is beneficial if you learn to stabilize your spondylo and learn to move from your hips (versus your spine) as you squat. In 28 years of practice, I have never had a spondylo patient who could not do this, and reap the physical rewards, but ask your doctor because I don't know your specific case. You can learn how to tailor your spondylo stability with exercises based on a thorough analysis of your body mechanics and posture. If you don't have an expert near you, this is all available at the painfreeeandfit.com website in our FAST TRACK program for spondylolisthesis, as well as instructions on how to squat safely. Let me know how you make out.
you have pain in legs?
hi dr michael, i have grade 1 and i want to ask for swiming?
its good for spondylolisthesis?
Hi Iliross Lu.
Swimming face down has a tendency to extend the lower back which will aggravate most cases of spondylo and facet syndrome. To counter this, tail under posterior pelvic tilt tension while holding a neutral spine that is specific for your condition is helpful in most cases. Side swimming and back swimming (face up) are generally less aggravating to the typical extension induced pain of these conditions, but still require a neutral spine position and holding tension that is specific for your unique body and mechanics.
Other typical mistakes are using tight lat muscles while swimming which will extend the spine as the arm reaches overhead, and weakness of gluteus max (buttock) tension with over activity of the lower back extensor muscles. We have several videos on these topics on the channel to correct these common issues, and also in the FAST TRACK spondylo program available at painfeeandfit.com. Thanks for the question and I hope this helps.
-Dr. Remy
I have grade 3
Are there exercises for grade 3
Or is every exercise good to do?
Can you please answer
I love to hear your opinion
😒
Hi Tamara.
The muscular stabilizing force required for a grade 3 is usually more than a grade 2 or 1, but each case of spondylo is unique. All exercises are not for every case, and should be selected based on your particular analysis findings of your posture, body mechanics, spine stability findings, fitness levels etc. Depending on your unique physical conditioning levels, some exercises are better suited than others, but that can change over time as you progress in your training and spine stability strength. The Stir The Pot exercise is not a beginner spondylo exercise, and is best introduced once stability strength and postural control has been mastered in exercises such as SL curl ups, T/L Hip rotations, front planks, and in-line planks. Some of these are on our other videos on the channel, while the full Fast Track Spondylo Program covers all of these, plus progressions, and is available at the painfreeandfit.com website. Your best results will always come from a targeted program based on your unique condition. As always, check with your own doctor before beginning this or any exercise to make sure it is properly indicated.
Would it work retrolisthesis too?
Hi Musa.
If you hold your RPI neutral spine in position during the "stir", it will condition your abs and lat muscles to improve your lower back stability during twisting activities and any movement that uses the abs. If you don't tailor it to your unique posture/movement tendency corrections, it may only strengthen the instability in the back that causes pain. Thanks for the ?, and I hope this helps.
Dr. Remy
Can you help me; I have grade 2?
has total healing or not?