Spondylolisthesis is a spinal condition that occurs when the vertebrae are out of place, causing pain and discomfort.
So, how should one live with spondylolisthesis?
The best way to sit with spondylolisthesis is with a neutral spine where the lower back is fully supported by the backrest of the chair. Minimize any unusual postures such as bending, twisting or bending. Bend your legs and keep your hips level.
What is Spondylolisthesis?
Spondylolisthesis occurs when one of the vertebrae in the spine slips out of place. Often caused by stretching the spine, genetics, or aging over time, spondylolisthesis can cause pressure on the nerve, leading to pain.
Surprisingly, in some cases, a person with spondylolisthesis may not even realize they have it. This is because this condition can occur without symptoms appearing.
In general, common symptoms of Spondylolisthesis include:
- Low back pain
- Low back stiffness or stiffness
- Pain in the hips and legs
- Trouble walking or standing for long periods of time
- It hurts when you bend over
- Hamstrings are tight
- Numbness, tingling, or weakness in the foot.
Usually, this condition is diagnosed by imaging tests that show that the vertebrae are out of alignment.
Treatment often includes strengthening the abdominal and back muscles using physical therapy, stretching, steroid shots, and anti-inflammatory medications. In severe cases, your doctor may recommend surgery.
How to Live With Spondylolisthesis
1. Sit in a Neutral Spine Posture
The most important thing to remember when living with spondylolisthesis is to try to keep a neutral spine as possible. This takes pressure off the lower back where the affected vertebrae are usually located, preventing further agitation.
In ergonomics, the term neutral spine refers to a condition where the 3 natural curves of the spine are preserved. Like a series of arched bridges, this allows the spine to distribute the weight placed on it evenly throughout the structure.
In the lower back, you should feel a slight inward bend when you sit because of it. This is easy to achieve with the help of lumbar support, either on an ergonomic chair or an outdoor pillow:
2. Adjust Your Posture Periodically
There are many neutral back postures, and it’s a good idea to rotate them periodically throughout your day. This is especially important for people with any back problems, including spondylolisthesis.
Periodic postural changes give different joints and muscles in your body a break from stress while allowing blood to circulate to those areas. For the spine, this is important to promote proper healing.
Some sitting positions that promote a neutral back are:
- Sitting comfortably: Sit with the backrest slightly reclined (100 – 110 degrees) while the back rests fully on the backrest. Also, notice that the lower back has a slight inward curve to it.
- Refused to stay: Using a kneeling chair or office chair that tilts forward, sit in a downward sloping position (preferably 20 degrees) where the knees drop below hip level. This naturally shifts the hips forward to facilitate a neutral spine.
- Standing: Standing is an excellent working position that makes it easy to maintain a neutral spine. In fact, one study showed switching between sitting and standing helped reduce lower back pain by 54 percent in participants.
Set an alarm every hour or so to help you change places.
3. Get Up and Move More
For those with spondylolisthesis, low-impact exercises that don’t involve twisting or excessively extending the back can be very helpful. This includes standing, walking, and some stretching that reduces the stress placed on your vertebrae.
According to the Mayo Clinic and Healthline, the following low-impact exercises can be done by people with spondylolisthesis to reduce pain and strengthen the surrounding muscles at the same time:
4. Wear a Back Brace
Research shows that back braces can help reduce the pain associated with spondylolisthesis. The spine brace limits the continuous sliding of the vertebrae in their correct position, preventing fatigue and pain. When the vertebrae move further out of alignment, this can put more stress and strain on your muscles and surrounding structures.
According to a 2007 study, experts recommend a mild to moderate back brace for those with spondylolisthesis. This reduces movement, which can cause the vertebrae to slide further out of place, and reduces the pain associated with this condition. Generally, this brace should target the lower area of the lumbar spine, where spondylolisthesis may occur. If corsets or stability braces do not relieve your spondylolisthesis symptoms, you may want to consider a custom brace that is specially fitted and designed for your body and lower spine.
There are many types of back braces on the market. On Amazon, people with spondylolisthesis have reported relief using the King of Kings Lower Back Brace.
5. Invest in an Ergonomic Chair
Investing in an ergonomic chair designed to support your body can help leaps and bounds. It makes maintaining that neutral core much easier.
The best ergonomic chairs for spondylolisthesis are those with strong lumbar support that can adjust both height and depth. Examples of this include the SAMOFU office chair and the new Secretlab Titan Evo.
6. Maintain a Healthy Weight and Lifestyle
Excess weight can put unnecessary stress and strain on the spine. Therefore, maintaining a healthy weight can help people with spondylolisthesis.
In addition, maintaining a healthy lifestyle can limit and reduce the symptoms of spondylolisthesis. This means staying active (without making your condition worse), drinking enough water throughout the day, and eating plenty of healthy and nutritious food. If you’re not sure how to eat healthy, consulting with a nutritionist can help you figure out what foods work for you, your body, and your goals.
Spondylolisthesis Doesn’t Have to Hold You Back!
Most people live with spondylolisthesis and have limited or no pain. The truth is that this condition can often be managed without invasive surgery. It all depends on taking good care of your body and taking the necessary care when sitting at work.
Use the tips above to help you figure out what works for your spondylolisthesis. Contact a local expert if you need one. Take plenty of breaks. Seek support, such as a back brace, a firm chair, and more, if you need it. And overall, maintain a healthy lifestyle that supports your body and your health.