Back Exercises for Spondylolysis

Repeated strain to the lower, or lumbar, region of the back may cause a stress fracture in the bony outer ring of a vertebra. A patient has spondylolysis when the fracture occurs just outside the main ring, weakening the vertebra. The disorder is most common in younger people, whose skeletons are still developing.



Initial treatment typically involves rest and immobilization for several weeks. Once your doctor has cleared you to exercise, it is important to keep your core muscles strong, since these support the area that was injured. Considering that the back side of the vertebra bears the fracture in spondylolysis, take caution to avoid any exercises that involve backbending, as these may aggravate your healing vertebra. Your doctor or physical therapist should provide guidance.

Marching

• Lie with your back on the floor, knees bent toward the ceiling and your feet on the floor hip-distance apart. Tilt your pelvis so that your lower back contacts the floor, and keep your pelvis tilted throughout this exercise. While keeping your abdominal muscles strong, lift your right foot off of the floor until your right shin is parallel to the floor. Hold for two breath cycles. Gently lower your right leg, then repeat the same move on the left side.

  Repeat this exercise four times on each side. If you feel any lower back pain, stop, or take a break.

Mini Crunches

• Start in the same position as for Marching. Place your hands behind your head, with your elbows bent and pointing out to the sides. Using your abdominal muscles, lift your head, neck and shoulders off of the floor. Pause for one second at the top, then lower back down gently.

  As you do this exercise, imagine that someone is lifting you from your sternum (breastbone), so that you are not just flexing at your neck. Even if you are not able to lift that high, quality of the movement is more important than quantity of the lift.

Bird Dog

• Start on your hands and knees. Be sure that your spine is in a neutral position, and that your belly does not sag down toward the floor. Maintaining a light contraction in your abdominal muscles will help prevent any sagging.

  From here, lift your right leg straight behind you, no higher than your hip. Do not change the position of your back. If you have no back pain and you feel balanced, raise the opposite (left) arm straight out in front of you and continue to balance. Hold your position for five breath cycles.

  Repeat this move on the other side.