Spondylolisthesis is a difficult diagnosis to receive. Basically a fracture in one of the spinal vertebrae, it can be accompanied by serious pain. The condition involves adapting your movements and positions to prevent any deterioration, and you may feel unsure which movements are still beneficial. In my work as a yoga therapist, I have been surprised how many people contact me about this condition. Very often, these are sporty people, even yoga teachers. Many are desperate to still do some form of exercise or yoga. While a general yoga class could make this back condition worse, yoga therapy would offer the right positions and movements to release and strengthen. Together with breathing and relaxation, yoga therapy offers a holistic approach to healing. Choosing yoga therapy for spondylolisthesis means that you can still profit from all the physical, emotional and mental benefits of yoga. Everyone is different, and while it is best to get a yoga therapy programme for your particular back symptoms and overall health, this blog gives you some general indications.

What is spondylolisthesis

Most commonly a condition of the lower spine, spondylolisthesis is form a spinal instability and degeneration. It happens when a fracture in the spine caused one vertebra to slide forward, or more rarely backward (then called retrolisthesis). It can occur in young people as well as older ones. Spondylolisthesis can be more or less severe, depending on the degree of slippage, and hence doesn’t always cause symptoms.

One obvious symptom can be lower back pain, which arises during and after activity, and improves when lying down. Because of the possible pressure on a nearby nerve, there may also be numbness or tingling radiating down one or both legs.

Spondylolisthesis can be genetic or caused by a trauma or repetitive strain, for example experienced by gymnasts or weight-lifters. Unfortunately, it can also be caused by repeated and forced, un-careful yoga practices. Alternatively, it can be the result of arthritis, or a tumour.

Spondylolisthesis can be preceded by spondylolysis, when a small spinal bone (pars interarticularis, connecting the facet joints) breaks and makes the spine unstable.

Yoga therapy for spondylolisthesis

A yoga therapist specialised in back pain will be able to tell you how to adapt your yoga practice. If you are new to yoga, this is a very good time to start an adapted practice. Because the disc slips forward in spondylolisthesis, any form of back bending is likely to push the disc further forward. This is one of the reasons why a back specialist may have told you to avoid doing yoga. However, you can fully enjoy yoga without back bending. Twisting may be problematic too. The yoga therapist can tell you which yoga practices involve these movements. Taking this knowledge into your daily life can then save you a lot of back pain.

After a few one-to-one yoga therapy sessions, your knowledge can empower you to help yourself. Taking a gentle yoga class or even a back care yoga class won’t give you the same. Even a gentle back care class will include movements that people with spondylolisthesis have to avoid.

Often, spondylolisthesis coincides with other sources of back pain, such as sacroiliac joint pain. Your yoga therapist will know how to tailor your programme to also benefit the other condition. If you would like to receive your own unique back care yoga therapy programme, either in person or online, don’t hesitate to contact me or book a free consultation call here: https://beneyoga.co.uk/book-a-free-consultation-call/.

Meanwhile, the following are important aspects of yoga therapy for spondylolisthesis:

Avoiding the movements that can aggravate the pain

It may seem common sense that an essential part of pain reduction is avoiding activities that can aggravate the pain, such as lifting and weight-bearing. However, in the whirlwind of daily life, it’s not always clear which the offending actions are, and how to substitute these with better movements.

To help you find out which movements to avoid and how to make your daily movements safer for your back, I created the ‘Keep your Back Safe at Home Guide’. Do subscribe to this blog to receive it for free.

Including movements that soothe and release tight muscles

Poses that mobilise and relax the body but are neutral for the spine, such as arm and shoulder exercises, neck stretches, etc.

Stretches for the hamstrings and other tight muscles at the back of the legs.

Poses that gently round the back, such as child’s pose.

Hip circles lying down, to lubricate the hip joints.

Releasing the glutes:

Relaxation and moving with the breath, for a sense of wellbeing and calm.

Pranayama, the Sanskrit name for breathing practices.

Including movements that strengthen muscles

Exercises that strengthen the core muscles. To find out about core strengthening that is safe for back pain, book your free consultation call: https://beneyoga.co.uk/book-a-free-consultation-call/.

Increased awareness

In yoga therapy, and yoga in general, practitioners are taught to listen to their own body. This is important for an area in which specialists sometimes give contradictory advice. While doing your yoga therapy practices at home, it will become clear which movements are beneficial. You can then apply this increased awareness to yoga as well as physiotherapy, pilates or in your daily life.

Conclusion

Yoga therapy provides:

A clear indication of which movements to avoid. Significantly, this is making the lower back pain or sciatic pain more predictable and manageable.

Knowledge of which movements are beneficial in your daily practice, so you know how to best support your back.

A way to relax when your back and legs feel sore, using the breathing and relaxation practices.

Back pain can be complicated. It’s possible that you have a combination of spondylolisthesis and, for example, sacroiliac joint misalignment or arthritis of the spine. Before embarking on your yoga therapy practices, it’s best to consult a specialised yoga therapist. Contact me here to discuss a personalised back care programme, which I teach either in person or online: https://beneyoga.co.uk/book-a-free-consultation-call/.

For further reading, my previous blog: https://beneyoga.co.uk/yoga-therapy-spondylolisthesis-foraminal-stenosis/ focuses on one of my students with spondylolisthesis. As exemplified by my student’s experience, it is possible to lead an active life and practise yoga. T.K.V. Desikachar writes in ‘The Heart of Yoga’ that as long as you can breathe, you can do yoga. Luckily, with spondylolisthesis you can do more than just the yoga breathing.

Namaste