• Back Pain

What Exercises Help with Spondylolisthesis​?

Published: June 18, 2025
Updated: June 18, 2025
4 mins

Spondylolisthesis occurs when one vertebra slips forward over the one below it. This can lead to back pain, nerve symptoms, and reduced mobility. While it may sound serious, this condition can be managed effectively with non-surgical and non-invasive treatments – and exercise plays a key role in that process. 

In this article, we’ll break down the benefits of exercising with spondylolisthesis, suggest effective exercise routines based on the types of spondylolisthesis, and what exercises you should avoid to protect your spine.

Why Exercise Matters for Spondylolisthesis

A well-designed exercise program can help reduce pain and improve function by strengthening the muscles that support the spine. For people with spondylolisthesis, this typically means focusing on core stability, posture correction, and flexibility – without aggravating the spine. 

It’s important to know which exercises help strengthen the spine and which increase strain on the vertebrae. Not all movement is helpful, so knowing what’s safe (and what’s not) is essential.

Lumbar Spondylolisthesis Exercises

Lumbar spondylolisthesis – when slippage occurs in the lower back – is the most common form. With this type of spondylolisthesis, the goal of exercises is to reduce excessive movement in the lumbar spine and strengthen supporting muscles.

Pelvic tilts

How to:

• Lie on your back with knees bent and flat feet.

• Flatten your lower back into the floor by tightening your abdominal muscles.

• Hold for a few seconds, then release.

• Repeat 10 to 15 times.

Why it helps: Strengthens the lower abdominal muscles and reduces anterior pelvic tilt.

Bird dog

How to:

• Start on all fours.

• Extend one arm forward and opposite leg back, keeping your core tight.

• Hold for three to five seconds, then return to starting position.

• Alternate sides.

• Repeat for two minutes.

Why it helps: Promotes spine stability and balance.

Dead bug

How to:

• Lie on your back with arms and legs lifted in a tabletop position.

• Slowly extend one arm and the opposite leg, keeping your back flat.

• Repeat this alternating movement for two minutes.

Why it helps: Targets deep core stabilizers without spinal movement.

Modified plank

Traditional planks can cause discomfort for those with lumbar spondylolisthesis. Instead, hold a forearm plank from your knees.

How to:

• Start on your knees.

• Lower yourself down to your forearms, with your palms facing toward each other.

• Lift your legs so they are as close to your buttocks as is comfortable for you. 

• Stay engaged in this modified plank for one minute.

Why it helps: Builds core strength with minimal spinal loading.

Hamstring stretches

Tight hamstring can pull on the pelvis and worsen lumbar alignment.

How to:

• Sit on your buttocks with your legs extended in front of you.

• Reach towards your ankles or toes, keeping your legs straight.

Why it helps: Improves flexibility and reduces compensatory strain.

Cervical Spondylolisthesis Exercises

Cervical spondylolisthesis affects the neck. It’s less common, but can lead to stiffness, muscle weakness, or nerve-related symptoms like tingling in the arms. Here, the focus shifts to gentle range-of-motion work and isometric strengthening.

Chin tucks

How to:

• Sit or stand upright.

• Gently draw your head back so that your ears align with your shoulders.

• Be sure that your head doesn’t tilt up or down.

• Repeat for one minute.

Why it helps: Supports proper cervical posture and strengthens deep neck flexors. 

Gentle neck rotations

How to:

• Slowly turn your head from side to side to look over each shoulder.

• Stay within a comfortable range.

• Repeat for one minute.

Why it helps: Maintains mobility without stressing the cervical spine.

Scapular retractions

How to:

• Stand upright and engage your core.

• Pull your shoulders back and down.

•  You can keep your arms down by your sides or bend your elbows at 90° and open outward slightly for a deeper retraction. 

• Hold briefly at each retraction, but remember to avoid arching your back.

• Repeat this movement for one minute.

Why it helps: Encourages better posture and reduces upper back tension.

Isometric neck exercises

How to:

• Stand upright and press your forehead into your hand without allowing any neck movement.

• Hold for five to 10 seconds. 

• Repeat for the sides and back of your head.

Why it helps: Strengthens neck muscles while keeping the spine stable.

Exercises to Avoid

While some movement is beneficial, certain exercises can worsen the condition by placing extra pressure on the affected vertebrae. The most important thing is to avoid movements that involve excessive spinal extension or loading.

Common spondylolisthesis exercises to avoid include:

• Deep backbends: Poses like Cobra or Upward Dog can place stress on the spine, especially in the lumbar region.

• Sit-ups and crunches: These often involve jerky movements and can place pressure on the lower back.

• Heavy lifting (especially overhead): Unless specifically guided by a professional, lifting weights overhead or with poor form can increase spinal instability.

• High-impact activities: Running, jumping, or plyometric exercises can jolt the spine and worsen slippage.

• Standing toe touches: These can overstretch the hamstrings and compress the lumbar discs.

Avoiding these movements can help prevent further injury and allow the spine time to stabilize. If in doubt, consult with a physical therapist before starting a new routine.

Where Can I Learn More About Conditions Related to Back Pain?

If you’re dealing with back pain that impacts your daily life, LifeMD may be able to help. While LifeMD doesn’t treat spondylolisthesis directly, we do offer helpful resources on managing back pain and can prescribe medication for symptom relief when clinically appropriate. 

Get started today to learn more. 

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