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Natural Ways to Improve Spondylolisthesis: A Holistic Approach to Healing

  • November 21, 2023
  • Pain

Spondylolisthesis, commonly referred to as a “slipped disc”, occurs when a vertebra slides forwards over the one below it, often resulting in lower back pain and reduced mobility. While medical intervention and therapy may be needed in severe cases, there are several natural approaches you can incorporate into your daily routine to help alleviate symptoms and improve your overall well-being. In this blog, we will point out some holistic methods that may help in the management of spondylolisthesis.*


Exercise and Movement: Regular exercise and physical therapy can play a crucial role in strengthening the muscles that support the spine, thus reducing pain and improving stability. Specific exercises that target the core muscles and promote flexibility, such as yoga and stretching routines, can help alleviate discomfort associated with spondylolisthesis. And becoming aware of how we move throughout the day is equally important. Instead of bending and flexing the spine, practice hinging at the hips and keeping the back straight when hinging.


Maintain a Healthy Weight: There is no such thing as an ideal weight to prevent spondylolisthesis but excess weight can put additional strain on the spine. This can either lead to or exacerbate the pain of spondylolisthesis. Achieving and maintaining a healthy weight through a balanced diet and regular exercise can relieve pressure on the affected area, reducing pain and improving overall spinal health.


Mind-Body Connection: Stress and tension impact so much in the human body and can worsen the symptoms of spondylolisthesis. All of the tensing of muscles and the impact on the nervous system can impact the healing of spondylolisthesis. Try incorporating mind-body techniques such as meditation, prayer, deep breathing exercises, and mindfulness and see if this helps you manage stress levels and promote relaxation. These practices can also enhance your body's natural healing process.


Good Posture: Awareness of posture is important for all of us, but it becomes essential for individuals with spondylolisthesis. This includes considering the chair you sit in every day and evaluating whether it actually supports the body. Sitting and standing posture can help minimize strain on the spine and improve overall spinal alignment. Be mindful of your posture while sitting, standing, and lifting heavy objects, and consider using a pelvis support when seated to maintain an upright posture.


Hot and Cold Therapy: Hot and cold therapy can provide temporary relief for spondylolisthesis symptoms. Applying a heating pad or warm compress to the affected area can help relax muscles and alleviate pain, while cold packs can help reduce inflammation and swelling. Alternate between the two methods to find what works best for you.

While spondylolisthesis can be debilitating and difficult to manage, integrating natural approaches into your daily routine can provide significant relief and improve your quality of life. By adopting a holistic approach to healing, you can take charge of your well-being and find relief from the discomfort caused by spondylolisthesis.


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Low Back Spondylolisthesis


These methods are meant to complement medical treatment and therapy, not replace them. It's important to consult with your healthcare provider before incorporating any new practices into your routine.


1. Sinaki, M., Lutness, M. P., Ilstrup, D. M., Chu, C.-P., & Gramse, R. R. (1989). Lumbar spondylolisthesis: Retrospective comparison and three-year follow-up of two conservative treatment programs. Archives of Physical Medicine and Rehabilitation, 70(8), 594–598. https://doi.org/10.5555/uri:pii:0003999389900853


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