Spondylolisthesis can be cured by three methods of left and right rotation through rehabilitation

As the weather turns cooler, the number of patients with spondylolisthesis in rehabilitation clinics is not only getting younger, but is also increasing. Physical therapists said that many people in the country often suffer spinal injuries due to careless running. Not only do they sprain their waists, but they may also suffer serious muscle and ligament strains. Therefore, they recommend that people do more "front and back, left and right, and rotation" warm-up exercises before and after running to reduce the risk of spinal slippage caused by the "ape-man posture." (Video/Photographer Zhang Shijie)

As the weather turns cooler, the number of patients with spondylolisthesis in rehabilitation clinics is increasing.

Cathay Hospital physiotherapist Jian Wenren pointed out that spondylolisthesis refers to the phenomenon of the spine shifting forward. This is a disease unique to upright animals because the spine bears the weight of the whole body and degenerates over time. It may also be caused by poor posture at work or strenuous exercise. The most common places where it occurs are the 4th and 5th lumbar vertebrae or the 6th and 7th cervical vertebrae.

The spine needs maintenance and degeneration is troublesome

The main symptoms of spondylolisthesis are low back pain and fatigue. When the nerve roots are compressed, there will be numbness, pain, and weakness in the lower limbs, and even urinary incontinence. The low back pain will often be aggravated when lifting heavy objects, bending forward, and twisting the waist. It is more likely to occur in people over 40 years old, and is more common in women.

Therefore, if you want to prevent spondylolisthesis and maintain your spine, you need to exercise more, train your back and abdominal muscles, and maintain correct posture. This is a long-term health-care solution. For those with more severe spondylolisthesis, they should continue to wear a waist brace during the period when the waist needs to be straightened to avoid worsening of symptoms and obstruction of blood circulation.

The main symptoms of spondylolisthesis are lower back pain and fatigue. When the nerve roots are compressed, there will be numbness, pain and weakness in the lower limbs.

Keep joints warm to reduce the burden on waist and knees

Physiotherapist Jian Wenren emphasized that clinically, the majority of patients with spondylolisthesis suffer from degenerative diseases. If they are not diagnosed and treated early or undergo rehabilitation, their mobility may be affected. As for daily health care, you should pay attention to keeping the joints warm, rest at appropriate times, avoid overwork, maintain an ideal weight, reduce the burden on the joints, avoid wearing high heels, and avoid uneven force on the waist and knees.

On a daily basis, you should strengthen your core muscle training to improve the symptoms of spondylolisthesis. The focus of rehabilitation is on the lumbar spine, extending to the abdominal and back muscles, so that the muscle groups have stable strength and the hands and feet can function and perform well. It is recommended to do exercises to strengthen the waist and back muscles every morning and evening to relieve back pain symptoms and prevent spinal slippage again.

[Forward, backward, left, right, and rotation warm-up exercises]: Strengthen the back muscles and abdominal muscles, giving the spine and muscle groups stable strength. Relax your mind, look straight ahead, move slowly, and repeat the exercise for 5 to 10 minutes.

1. Back "front and back" stretch:

Back stretch "forward and backward": make the spine flexible. (Demonstration: Jian Wenren; Photography: Zhang Shijie)

[Rehabilitation focus]: Stand straight and lean forward and backward slowly, but not too fast. Since many people have hunched backs, they need to strengthen their back stretching. When the spine is straightened, the front abdomen will also contract, making the spine elastic and preventing it from slipping.

2. Abdomen and waist "left and right" stretch:

Stretch the abdomen and waist "left and right": make the lumbar spine flexible. (Demonstration: Jian Wenren; Photography: Zhang Shijie)

[Rehabilitation Focus]: This set of exercises can stretch the back muscles and spine, while tightening the lower abdomen. However, if you have acute back pain, herniated disc, or spondylolisthesis, this stretching exercise is not suitable.

3. Abdomen, waist and back "rotation" stretch:

"Rotation" stretch for abdomen, waist and back: increase the vitality of muscle groups. (Demonstration: Jian Wenren; Photography: Zhang Shijie)

[Rehabilitation Focus]: When the body is straightened, it can stretch the abdominal, buttocks and arm muscles, and can also prevent hunching over. This set of exercises does not put much burden on the body, so there are no taboos.

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