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What can I do for spondylolsis?

If you have spondylolsis, you should perform a combination of flexibility and strengthening techniques to help your body heal and prevent further injury. Begin by foam rolling your IT-band and latissimus dorsi (lats). Foam rolling is a form of self-massage that can help relax tight muscles before you stretch them. Hold the tender spots for 30 seconds to allow your muscle time to relax and release the knots that are causing tension in the muscle. After you have completed the foam rolling, statically stretch the hip flexor complex and lats. Hold each stretch for 30 seconds to allow your muscles time to elongate. Next, perform strengthening exercises for the hips and core. This can be done by performing stability ball bridges and planks to help strengthen the muscles that stabilize the core and hips. Perform 1-3 sets of 10-15 repetitions of each of these exercises.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.