Updated on - 03 Feb 2026
Living with spondylolisthesis can make even simple things like sitting, standing or getting out of bed feel uncomfortable. When a vertebra slips out of place, it can affect your confidence to move freely and leave you wondering what will actually help. The good news is that gentle, targeted exercises can strengthen your back, reduce pressure on the nerves and make daily activities easier.
This blog walks you through the best exercises for spondylolisthesis and how they can support your everyday comfort.
What is Lumbar Spondylolisthesis?
Lumbar spondylolisthesis refers to the forward displacement of a lumbar vertebra over the bone beneath it. This slippage can result from various factors, including congenital spine defects, degenerative changes due to aging, traumatic injuries or stress fractures.
Symptoms may range from mild to severe and commonly include:
- Lower back pain
- Stiffness in the back
- Pain radiating to the thighs and legs
- Muscle tightness or spasms
- Numbness or tingling sensations
Exercises to Help Spondylolisthesis
Here are some exercises that can make a difference in managing spondylolisthesis:
- Pelvic tilts
- Partial crunches
- Double knee to chest
- Hamstring stretch
- Multifidus activation
Let’s learn the technique to do each of these exercises for spondylolisthesis correctly.
1. Pelvic Tilts
Pelvic tilts serve as a foundational exercise to enhance lumbar stability, making them vital for managing spondylolisthesis. Lie on your back, knees bent and feet flat on the ground. Gently engage your core muscles to tilt your pelvis upward; now, press your lower back into the floor. Hold for a few seconds, then release. Pelvic tilts are one of the most effective anterolisthesis exercises that aim at strengthening the muscles supporting the lumbar spine and promoting stability.
2. Partial Crunches
Partial crunches strengthen abdominal muscles without placing excessive strain on the lower back, making them suitable for individuals dealing with spondylolisthesis. Lie on your back with bent knees and feet flat on the floor. Cross your arms over your chest; now, lift your shoulders off the ground, maintaining contact between your lower back and the floor. The controlled contraction engages the core muscles, contributing to improved spinal support and reducing discomfort associated with anterolisthesis.
3. Double Knee to Chest
The double knee to chest exercise is a gentle stretch that helps alleviate tension in the lower back and promotes flexibility. Start by lying on your back with bent knees and feet flat on the floor. Slowly bring both knees towards your chest, wrapping your arms around them. Pull your knees closer to your chest, feeling a comfortable stretch in your lower back and buttocks. Hold this position for about 20-30 seconds, then release. This exercise not only releases tightness but also enhances the mobility of the lumbar spine, making it beneficial for spondylolisthesis.
4. Hamstring Stretch
Hamstring stretches focus on the muscles located at the rear of your thighs, which may contribute to lower back discomfort. Lie on your back, and extend one leg on the floor while raising the other, holding it behind the thigh or calf. Gently pull your elevated leg towards your chest, ensuring your knee remains straight. You should experience a mild stretch in the back of your leg. Maintain this position for 20-30 seconds, then switch to the other leg. This exercise helps alleviate tension in the hamstrings, indirectly easing strain on the lower back and providing relief for conditions such as spondylolisthesis.
5. Multifidus Activation
Multifidus activation exercises specifically target the small, deep muscles running along the spine, known as the multifidus spine muscles. Start by lying face down on the floor. Gradually lift one leg a few inches off the ground; simultaneously lift the opposite arm. Maintain this position for a few seconds, activating your core and emphasising stability. Then, switch to the other side. This exercise activates the multifidus muscles, which are crucial for spine stability. A strong multifidus can enhance support for conditions like spondylolisthesis and promote improved spinal alignment.
Safety Considerations
While exercises can be beneficial for managing spondylolisthesis, it's crucial to approach them with caution:
- Consult a healthcare professional: Before starting any exercise regimen, consult with a physical therapist or healthcare provider to ensure the exercises are appropriate for your specific condition.
- Avoid high-impact activities: Refrain from activities that place excessive stress on the spine, such as heavy lifting, running or high-impact sports.
- Listen to your body: If an exercise causes pain or discomfort, stop immediately and consult your healthcare provider.
- Maintain proper form: Ensure exercises are performed with the correct technique to prevent injury.
- Go slow: Start your regimen with simple exercises and increase intensity once your body has adjusted.
Activities and Movements to Avoid With Spondylolisthesis
Certain activities can place extra stress on the lower spine and may worsen symptoms for those with spondylolisthesis. It’s best to avoid heavy lifting, as carrying significant weight increases pressure on the slipped vertebra. Sudden twisting motions can irritate nearby nerves, while deep backbends may worsen the slippage.
High-impact exercises like running or jumping can trigger pain or inflammation. Even prolonged sitting or slouching adds strain to the lower back. Choosing low-impact, controlled movements is generally safer for spinal health.
Role of Health Insurance in Covering Back and Spine Treatments
Managing spondylolisthesis often involves ongoing doctor visits, diagnostic tests, physiotherapy and sometimes advanced treatment, all of which can become expensive over time. Health insurance plays an important role by helping cover costs related to consultations, imaging tests, hospitalisation and prescribed treatments, depending on your policy.
Most plans offer different types of covers, such as individual health cover, senior citizen cover, parents' health insurance, family floater plans and critical illness cover. For added protection against serious complications, a critical illness insurance plan can provide essential financial support.
Conclusion
Spondylolisthesis can make everyday life challenging, but small, consistent steps can bring meaningful relief. By focusing on gentle strengthening and mobility exercises like pelvic tilts, hamstring stretches and multifidus activation, you can gradually build better support for your spine and feel more in control of your symptoms. Pair this with regular guidance from a healthcare professional, and you can confidently shape a routine that supports long-term comfort and stability.
As you work on improving your spine health, staying financially prepared is equally important. Consider reviewing your medical insurance options so you can access the right care without added stress. Filling out the form on this page is a simple first step toward getting personalised guidance.
FAQs
1. Can exercise cure spondylolisthesis?
Exercise cannot reverse the vertebral slippage, but it can help you manage the condition more confidently by improving spinal control, reducing flare-ups and slowing further progression when combined with proper medical care.
2. Is walking good for spondylolisthesis?
Yes, walking can support circulation, reduce stiffness and maintain mobility without overloading the spine. Short, frequent walks on even surfaces are usually more comfortable than long, continuous sessions.
3. Which exercises should I avoid with spondylolisthesis?
Avoid activities that force the spine into end-range positions or sudden load, such as intense back extension drills, fast rotational workouts or high-impact fitness challenges. A physiotherapist can guide safe alternatives tailored to your symptoms.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.