7 Exercises to Avoid Spondylolisthesis at Work
Work Wellness

7 Exercises to Avoid Spondylolisthesis at Work

|Jul 14, 2022

Spondylolisthesis is a back problem in which your spinal discs in the lower region of your spine dislocate. The dislocation is so painful that people want to adopt exercises that will help them avoid it at any cost at work as it may hinder productivity. Therefore, knowing the right spondylolisthesis exercises is vital for any office worker.

Do you wonder what the best exercises for spondylolisthesis are? Or are you among those workers who wish to know some spondylolisthesis pain relief exercises as they already suffer from this problem? Either way, you are at the right place because we have covered you.

In this article, you will find targeted back exercises for spondylolisthesis to get relief from the pain inflicted due to the spinal disc dislocation. We have curated those exercises that will help you understand how to realign the spine in the best way possible. So, stick with us till the end. Now, without any delay, let’s begin with the targeted ab exercises for spondylolisthesis first. You may find other exercises as you read further. 

Abs and Core Muscle Exercises for Spondylolisthesis

The following ab and core muscle exercises will help you avoid spondylolisthesis at work: 

Dead Bug

To do this spondylolisthesis exercise, you have to lie flat on the ground, keep your arms at your sides, and bend your knees to ensure your feet lie flat initially. Next, you must tighten your abdomen and lift one leg off the floor; this lift is not supposed to be more than a couple of inches. You must stay in this position for five seconds and then repeat it for the other leg as well.

Next, you are supposed to raise your hand above your head and stay in this position for five seconds. Later repeat the same with the other hand. There should be at least five cycles of this stretch in your daily exercise break routine. 

Dead Bug spondylolisthesis exercises

Pelvic Tilt

The pelvic tilt is a stretch that is similar to the dead bug but a simpler version of the said stretch. You are supposed to lie flat on the floor for this exercise with your knees bent and feet lying flat on the floor. But your hands are to be placed behind your head instead of lying flat on the floor.

Next, you must pull your belly button towards the floor using your abdominal muscles. Doing so will press your lower back towards the floor. You must stay in this position for 10 – 15 seconds and then relax. 3 sets of 10 reps every day would be enough to avoid spondylolisthesis. 

Partial Curl

You must begin partial curl in a position similar to a dead bug, meaning your back should lie flat on the floor, arms at the sides, knees bent, and feet lying flat on the floor. Next, you must tuck your chin to your chest and curl your upper body forward to lift your shoulders.

You must lift your hands straight towards your knees simultaneously. You must hold in this position for 10 seconds at least and then curl back into the neutral position. 3 sets of 10 reps of partial curls every day would be enough to avoid spondylolisthesis. 

Partial Curl spondylolisthesis exercises

Double Knee to Chest

The Double-knee to chest exercise is very similar to pelvic tilt. You must be in a position similar to pelvic tilt and push your belly button towards the floor just so your lower back lies flat on the floor. You must tighten your abdominal muscles in this position and pull both your knees together towards the chest. You must hold in this position for 5 seconds at least and then relax. Repeating this stretch 10 – 20 times is ideal. 

Quadruped Arm/Leg Raises

Quadruped arm/leg raise is one of the best exercises for spondylolisthesis that helps you build a stronger spine. You may also find some people calling this the bird dog exercise. To begin this exercise, you must sit in a dog-like position with your hands and knees lying flat on the floor.

Tighten your abdomen and then raise one arm straight. Along with that, raise your opposite side's leg straight like a bird. Next, you must get back in the neutral position and continue the exercise with the opposite arm and leg. You must do 10 reps of quadruped arm/leg raises regularly.

Quadruped Arm/Leg Raises

Other Spondylolisthesis Exercises

These two other exercises can be beneficial for avoiding spondylolisthesis at work as well. 

Multifidus Activation

The multifidus is a set of muscles that lie close to your spine. If you activate these muscles, you can have a stronger spine as well. People with a weak multifidus are more prone to disc slips. Multifidus activation is a lumbar spondylolisthesis exercise that comes in handy if you wish to avoid disc slips like spondylolisthesis.

To do this exercise, you must lie on your stomach on the floor while placing a pillow, mat, or towel underneath your lower abdomen. You must hold your arms straight and slowly raise your chest off the floor while pulling your arms behind you. Ensure that your neck is straight while you pull your chest off the floor. You must hold this position for 30 seconds and then get back in the neutral position. Normally, you must repeat it at least five times. 

Building good habits

Gluteal Stretch

The gluteal stretch helps you relieve tension in the glutes, which is often the cause of spondylolisthesis. To do this exercise, you must initially lie on the floor as you did for a dead bug. Next, you are supposed to place one of your ankles on your other knee. Once in this position, grab the thigh of the lower leg and pull it toward your chest.

Doing so will make you feel a stretch in your glutes; however, you must not overstretch as it may get painful. Gently hold yourself in this position for 15 – 30 seconds, and then relax. Repeat it at least thrice a day. In addition to this, you may also add some chair stretches to your daily routine to get good results.

Gluteal Stretch


Can spondylolisthesis be fixed?

Yes, spondylolisthesis can be fixed in most cases, even without surgery. Such treatment mainly includes spondylolisthesis pain relief exercises and physiotherapy. However, a chronic spondylolisthesis can be treated with surgery that has been successful in most cases. 

Can I work with spondylolisthesis?

You may work with spondylolisthesis, but you should avoid any activity that would put stress on your lower spine. Ideally, you should use an ergonomic chair at work to avoid spondylolisthesis symptoms.

Can I lift weights with spondylolisthesis?

No, lifting weights is restricted for people with spondylolisthesis. You must not lift weights, twist, stoop or excessively bend your back if you are suffering from spondylolisthesis. Avoiding such practices will reduce the stress on your spine. 

Final Words

Now that we have reached the end, you must have realized how important it is to adopt the spondylolisthesis exercises and have ergonomic office furniture, including an adjustable standing desk and chair. The good news is that we have recently introduced the Autonomous employee purchase program for you.

This is a discounted purchasing program where you will find office furniture at reasonably discounted rates. The signing-up procedure is extremely simple. All you are supposed to do is sign up using your corporate email id, and you will unlock your doors to the best offers. So, let's begin!

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