Spondylolisthesis is a deliberating health condition where one vertebra in the spine slips out of place, causing back pain and discomfort. According to the American Chiropractic Association, 80% of Americans will experience back pain at some point in their lives, with spondylolisthesis being one of the leading causes. Typically, sitting for extended periods can be challenging and uncomfortable with such pain.
However, maintaining proper posture while sitting can help relieve the severe back aches. But how to sit with spondylolisthesis?
To sit comfortably with spondylolisthesis, it’s recommended to use a chair with good lumbar support and a cushioned seat. Avoid sitting for long periods and take frequent breaks to stretch and move around. Engaging in core strengthening exercises and maintaining a healthy weight can also help reduce symptoms and improve overall spinal health.
But it’s recommended to consult with healthcare consultants to consult if the conditions become worse. Let’s see how to live comfortably with this back pain!
11 Effective Tips for Sitting with Spondylolisthesis
Spondylolisthesis is a severe health condition where one vertebra in the spine slips out of place onto the vertebra below it. It causes lingering lower back pain, muscle tightness, and numbness or tingling in the legs. Sitting for long periods of time can aggravate these symptoms, but there are ways to sit more comfortably with spondylolisthesis. Here is how I cured my spondylolisthesis naturally;
- Sit in an Ergonomic Chair
Lumbar support helps maintain the natural curve of the lower back and reduces the stress on the spine. Choose a chair with adjustable lumbar support or use a lumbar roll or pillow to support the lower back.
- Use a Seat Cushion
A seat cushion can help reduce pressure on the lower back and improve circulation to the legs. Look for a cushion made of memory foam or gel that conforms to your body shape.
- Keep Your Feet Flat on the Floor
Place your feet flat on the floor to maintain good posture and reduce strain on the lower back. If your feet don’t reach the floor, use a footrest or stack of books to support them.
- Take Frequent Breaks
Sitting for long periods of time can put a strain on the lower back. Take frequent breaks to stand up, stretch, and move around. Try to take a break every 30 minutes to an hour.
- Sit WithProper Posture
Sit with your back straight and your shoulders relaxed. Avoid slouching or leaning forward, as this can put more pressure on the lower back.
- Adjust Your Workstation
If you work at a desk, make sure your workstation is set up properly. Adjust your chair height so that your feet are flat on the floor and your knees are at a 90-degree angle. Position your computer monitor at eye level to reduce strain on the neck and shoulders.
- Consider a Standing Desk
Standing can help reduce pressure on the lower back and improve circulation. Consider using a standing desk or a sit-stand desk converter that allows you to switch between sitting and standing.
- Maintain a Healthy Weight
Being overweight can increase pressure on the lower back, worsening the symptoms of spondylolisthesis. It’s important to maintain a healthy weight through exercise and a balanced diet. Additionally, avoiding smoking and reducing alcohol intake can improve overall health and reduce inflammation in the body.
- Use a Back Brace
A back brace can help support the lower back and reduce pain and discomfort associated with spondylolisthesis. It is essential to consult a doctor before using a back brace for spondylolisthesis to ensure that it is properly fitted and provides adequate support.
- Maintain a Neutral Spine Posture
It’s important to sit with a neutral spine posture to avoid exacerbating symptoms of spondylolisthesis. A neutral spine posture involves sitting with the natural curve of the spine in a comfortable position, with the shoulders back and the feet flat on the floor. Using a lumbar pillow or cushion can help maintain proper posture.
- Try Physical Therapy
Physical therapy can help improve strength, flexibility, and range of motion in the lower back, reducing pain and discomfort associated with spondylolisthesis. A physical therapist can provide exercises and techniques specific to an individual’s needs and condition.
Exercises for Spondylolisthesis
Spondylolisthesis may cause pain and discomfort in the back, legs, and buttocks, and can limit mobility. While exercise cannot cure spondylolisthesis, it can help manage symptoms and improve mobility. Here are some exercises that can be helpful;
Note: It is important to consult with a healthcare provider or physical therapist before starting any exercise program, especially if you have spondylolisthesis.
- Pelvic tilts: Lie on your back with your knees bent and your feet flat on the ground. Tighten your abdominal muscles and flatten your back against the floor. Hold for 5 seconds and release. Repeat for 10 repetitions.
- Bridging: Lie on your back with your knees bent and your feet flat on the ground. Tighten your abdominal muscles and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold for 5 seconds and release. Repeat for 10 repetitions.
- Cat and cow: Get on your hands and knees with your wrists under your shoulders and your knees under your hips. Arch your back upward and hold for 5 seconds, then release and let your back sag downward while looking upward. Hold for 5 seconds and repeat for 10 repetitions.
- Bird dog: Get on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your left arm and right leg straight out, hold for 5 seconds, and then bring them back in. Repeat with your right arm and left leg. Do 10 repetitions on each side.
- Wall squats: Stand with your back against a wall and your feet shoulder-width apart. Slide down the wall until your knees are at a 90-degree angle and hold for 5 seconds. Slide back up the wall and repeat for 10 repetitions.
Things to Avoid With Spondylolisthesis
People with spondylolisthesis should avoid certain activities that can worsen their condition or increase the risk of injury to their spine. Here are some things to avoid:
- High-impact exercises: Avoid high-impact activities like running or jumping, as they put a lot of stress on the spine and can make the condition worse.
- Heavy lifting: Avoid lifting heavy objects, especially if you have to bend over to pick them up. This can strain the lower back and aggravate spondylolisthesis.
- Twisting or bending: Avoid twisting or bending your spine excessively, as this can put pressure on the vertebrae and cause further damage.
- Prolonged sitting or standing: Avoid sitting or standing for long periods of time, as this can cause stiffness and strain in the lower back. Take breaks and stretch regularly.
- High heels: Avoid wearing high heels, as they can alter your posture and increase the pressure on your lower back.
Conclusion
Finally, how to sit with spondylolisthesis? Using a supportive chair, adjusting your workspace, and incorporating regular exercise and physical therapy can also help alleviate symptoms of this discomfort and improve your overall spinal health. Though sitting with spondylolisthesis can be uncomfortable and painful, it’s important to maintain good posture and take regular breaks to reduce the risk of further damage.
Moreover, it’s always best to consult with a medical professional for individualized recommendations and treatment plans. He will suggest you the best sitting posture, proper disc alignment exercises, and some natural ways to treat your spondylolisthesis.
FAQs
What makes spondylolisthesis worse?
Spondylolisthesis can be made worse by certain activities or lifestyle choices, like heavy lifting, repetitive bending, twisting, or reaching, and sitting or standing for long periods. Moreover, poor posture and a sedentary lifestyle can also contribute to making spondylolisthesis worse.
Is sitting good for spondylolisthesis?
Sitting for prolonged periods may worsen spondylolisthesis symptoms, particularly if the sitting posture is not optimal. It is essential to maintain good posture while sitting to prevent further strain on the spine. Additionally, taking frequent breaks to stand up and stretch can help alleviate discomfort and reduce the risk of aggravating spondylolisthesis.
How do you lay down with spondylolisthesis?
When lying down with spondylolisthesis, it is important to choose a comfortable and supportive sleeping surface. A firm mattress is recommended as it helps maintain proper spinal alignment. Sleeping on your back with a pillow under your knees or on your side with a pillow between your legs can also help alleviate pressure on the spine.
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