I have the exact condition: L4-L5 , grade 1.5. I was a life long athlete and coach but without warning, had back pain and discovered I had a spondy. I changed my lifestyle: Never do impact sports, nor running, no free weights that are heavy. Only exercise is swim, stationary bike and light free weights or machines. I modified a few swimming strokes to keep hands under water so resistance mimics resistance of weight training. Most important, IMO, is pelvis rotation to open S1 more from L5. Chiropractors use a table drop but use your dining room table. Get a pillow at the edge, and then get a feeling for where your S1 drops via gravity to help create some separation to L5. Not easy at first as affects your breathing, so take it easy. I have reversed the displacement of my L4-L5 based on treatment by someone similar to this, so I will continue to use it. Good luck to all... don't risk anything, enjoy life... And STRETCH thighs, hamstrings, hips, and outer/inner legs... there is a stretch for the glutes and hip flexors, find something easy you can do and stick with it.

Brad, thank you so much for sharing about your spondylolithesis over the years.... I received a grade 1 diagnosis today and I knew right where to go for information! I have a bunch of your videos lined up ready to watch! I have been doing so much hyper extending of my back over the last year and a half trying to stretch away the pain- finally took a min and went to a orthopedic Dr. I’m so glad to have an answer to my problems , not happy about it but also not discouraged because your videos show me that I can improve & still be active!

New subs 8/4/2024, so glad I found you guys🤗don't want spondy surgery, will watch all your videos to help me heal, ty, fun to watch u2, you gave good vibes🤗♥️ and GOD Bless🙏

This helped so much! I'm 26 years old and have had spondy since the 8th grade. As a kid and teen, I rarely did my PT regularly. Now I've been working on doing exercise regularly. I appreciate video's like yours because I can't remember all the exercises and advice I got back then. Thank you both!

Spondy fractured my l4 left pars had to get a fusion and disc replacement, I went in with a 13cm forward disc slippage. These videos really have helped me deal with life after surgery. Barely found out that the Mackenzie press ups were flaring me up, I'm barely able to sit with out pain. I really appreciate these videos.

I'm so excited to find this. I was not diagnosed until mid 40s when my chiro xrayed me. I have had it since birth, drs put my leg in plaster not sure of why I had leg issues with various weird undiagnosed problems growing up. I have always been big on sports including 18yrs karate from my 40s now 56 and level 9 pole fitness. My fitness has kept me strong . I can feel my lower back needs strengthening as my core is loosing strength . My hip flexors are way overnight with pelvic tilt. I was looking online for core exercise without hipflexor use and this is like finding a pot of gold. Thankyou!!!

I love you guys! You make it fun and you are giving me my life back! I had given up and now I'm exercising and feeling great! Keep giving us these life saving videos! ❤

I was recently diagnosed with spondylolisthesis! Thanks for this.

Wow I am new to spony about a year. Symptoms showed up after a 600 mile walk on the Spanish Camino de frances 18 mile day walk with a 22 pound backpack for 34 consecutive days. Lost an inch of height. I will start this today and will report back in maybe 3 or 6 months. Thank you for all you do.

Thanks for the this. I was diagnosed with Spondylolisthesis a year ago and had the pain under control until about 4 weeks ago.... Thanks for this info

Thanks for the tips! Recently diagnosed with a high grade 1 spondy and I'm looking for exercises to hopefully make life enjoyable again. I am a very active 39yr old male. Whitewater kayaking, downhill mountain biking, surfing and snowboarding are some of my absolute favorite activities and I do construction/remodel work for a job. Since I started hurting from the spondy, I have wicked glute/hamstring tightness and spasms that seem to be aggregating my sciatic nerve. I have been on the couch ever since, no more fun, no work and it's beginning to way heavily on my mindset. Any help would be greatly appreciated! Thank you guys so much for all of the educational videos, you're true godsends 🙏

I have spondylolisthesis in the L and S. This video shared how to pronounce it, for the first time someone else knows how to say the damn disorder... thank you.

Thank you! L5S1, grade 2, and my pt. Wants me to do back wards stretches, etc. These cause more pain! Thank you for your excellent advice, you give me hope that I can get over this terrible pain down my right leg and back!

Hi Brad. I have spondylolisthesis in L4/L5, Grade 1. My chiropractor, who took the x-rays says that it is only about 10% slippage of L4 over L5. I have three weeks of chiropractic adjustments scheduled. I also have some slight arthritic spurs on my lumbar spine. I hurt when I stand stationary in one spot for any length of time, primarily in my gluts and at the crest of my ilium bone where some muscle "knots" appear. I have stopped doing any McKensie extensions and press-ups. I have begun to stretch my hamstrings daily on a staircase, and I also do the "figure 4" leg stretches with the knee pulled to the opposite shoulder. The recommended bridge exercises are quite painful to me, but your therapy ball stomach muscle strengthening crunches have been fine. I am currently recovering from a stroke that I experienced 4 months ago, so this lower back is that much harder to deal with through the physical therapy and leg strengthening exercises. I would like to return to playing recreational pickleball when this back pain is finally relieved.

I have this with a herniation, and any forward or neutral stench is good . Towards the toes, the more relive, I can not go backwards more then a inch without immediate pain. Over 10 year I went from a level 2 to a level 3.. P.S love the bike ride with the forward position

Spondy Nation! I LOVE it! I’m in the midst of binge watching all your Spondy videos. Just so great! I am very interested in how Brad is doing now, years later? And any tips on shoe preferences for walking & running with The Spondy?

Many thanks Brad and Bob your exercices were very helpfull.

Please show exercises for cervical spondylolisthesis. Like you said it happens in the neck too and no one talks about it. C7 please

Your videos are helpful. Thanks a lot

Thank you so much for this info!! I have this. And need to start the exercises!!

Thanks, guys, it's great to finally start seeing more content on spondy. So on a scale of 1-10, how bad is boxing for us spondy's? I boxed as a kid for a bit and I want to get back into it for fitness (over 40 now). But you look at the movements, and it's pretty twisty. Any advice wouldn't be appreciated. I've had spondylolisthesis since early teens.

Hello, I have just discovered your site. Great work. I had an MRI of my lumbar spine done last October which shows severe stenosis at L4-5 with a degenerative spondylolisthesis. At L5-S1 there is no slip, but I have moderate spinal stenosis. Surgery involving a two-level (L4-5 and L5-S1) decompression and fusion is recommended. I am very nervous about the surgery and hoping to delay it as long as I can. Can this lead to progression of further nerve damage or even affect the bladder or bowels? I have some tingling and numbness in my right foot and a slight ache in my butt and lower back, but nothing unbearable. I am very active but have not done any exercises to strengthen my core, as seen in your videos. It is very reassuring for me to see how well you have been able to control the damage, just with exercises, for the last 7-8 years. Will be following your videos and advice closely and hoping to delay surgery as long as possible. Thanks again.

Thanks for an updated video on Spondylolisthesis guys, I'm waiting for an appointment after new MRI scans to find out what stage mine is at. I don't want surgery at all, so any new info on this condition would be gratefully received. Thanks in advance.

This is the same diagnosis I received earlier this month. I'm 54 Y/o male and love to run : (

I have two bulging discs and two herniated discs and I use a back brace when I am working in the yard. I did have sciatica had two injections into the spine for relief.

I have L4-L5 Spondylolisthesis , 8mm, grade 1and some arthritis. I was going to the gym 4-5 times a week for 6 years. However, since the beginning of covid I have not been back to the gym, and I am doing daily physio. I still have some discomfort and feel I am ready to head back to the gym. My training at the gym consisted of hydraulic machines (no free weights) and lots of cardio. I am afraid of re aggravating my lower back.

No wonder my low back pain is worse when I do the cobra exercise recommended for my osteoporosis.

Question for Brad or anyone: at 2:07 you state that you have absolutely no disk space now between the vertebrae but that that is a good thing, that the bone is perhaps starting to fuse together, then you give a thumbs-up. So it seems like you are saying the progression was: it was worse when there was disk space but now the body is in essence doing a "self spinal fusion" which makes it more stable? I wonder if that is common. If so, it would suggest that people with spondy, or at least some people, might actually get better with time because of this? Seems counter-intuitive but there you have it. Thanks for all the info in this, super informative.

Thank you SO much!

I have a grade 1 L5/S1 spondy. I want to do weightlifting again. What are my do's and don'ts? Thanks for your videos they are a great help in understanding so many things.

I wish I had your videos years ago! I was grade 4. I had an ALIF on L-4,5, L-5,S-1. Additionally, I had ACDF on C-4-T-1; 2 separate surgeries performed within 6 years of each other. Spondylolisthesis is rarely addressed. Please respond: do you have videos addressing C-spine exercises ?

Quick question knowing, of course, that you can't provide an official recommendation or opinion on surgical procedures.... especially without even knowing me. LOL. I am 51 and in good shape. Strong core and healthy lifestyle. I have grade 2 spondylosthesis with anterior shift. I am in pain 75% of the time in some way. Either my low back directly, or my right hip & pelvis. My pelvis is also tipped slightly, from having kids. Sleep is very difficult and yardwork nowdays.... Ugh - it really does a number on me. I went to a spine specialty clinic here and they told me that I do need surgery but that I should not do it this early in life. They said that successive surgeries would be needed after the first one as I get older and the pressure moves up my spine. I understand how this could be the case if they did a fusion surgery, but it seems that there are more advanced disc replacement options that are not so invasive....? Why would fusion be the only thing talked about? Wouldn't these newer options minimize the progressive strain on the higher sections of the spine post surgery? I am already developing arthritis and nerve pain and I would think delaying too long could also be detrimental. Thoughts? I am too damn young and in shape to be hurting all the time.

Great advice. I am a Spondy Grade 1 and I love my yardwork...I am going to invest in that brace for added protection. Thanks so much. Any other tips on Spondies, feel free to jump on here. You have taken the fear of this problem away a bit for me! 💕Annmarie

you are both amazing doctors, my MRI report tell me that spondylolisthesis grade1 (l5and S1) WITH disc bulging l3-4-5. Please tell me what am i doing

I have also the same problem. Is forward bending allowed in case of spondylolisthesis.

Thank you for the info.

I wish you had numbered the personal tips/exercises as you presented them orally. Any chance you could list the ten above?

Hello, I find this channel, this is the best one. Great work guys :) I want to ask one question what difference between posterolisthesis and spondylolisthesis. I have L5/S1 - lythesis disc protrusion, L5 - posterolisthesis.

Great video x

Thanks Brad👍🏾

Hello, Bob and Brad. Your videos are the best - short, to the point, and full of helpful information, and just a little bit goofy. In a good way. I have spondylolisthesis, S-1 to L-5, less than grade 1, and severe degenerative arthritis in my back, and am starting to work on strengthening my core. Your spondy exercises are very realistic and I've just started doing them - thank you! About three weeks ago, my right leg starting giving out at the hip and causing very sharp pain when I move a certain way. A cane doesn't provide enough support, so I'm using a walker to get around because my leg felt like Jell-O and it was so unstable I couldn't get from point A to point B without getting stranded halfway between the two. I'm 56yo and had a hip replacement (left hip) a year and half ago. What exercises do you recommend to help with this weakness and instability? Thanks very much ~ Lisa

you both are good at your work and I follow you everyday but sir can you please make a video on SCOLiOSIS ?

I have L5 S1 spondylolisthesis how long does it take for someone to get a little bit better in terms of pain I've been like this for about a year now

Hi there! I have Spondy too, diagnosed a couple of years ago. Mine is supposedly congenital but started bothering me due to age (I'm 30 now) since I have always been very athletic. This is coupled with a 20 degree mild scoliosis. I wish I had discovered your videos back when I was diagnosed! Not sure what grade I am, only been told the slip at its worst is 4mm.Did you start to feel improvements in pain fairly quickly once you began the correct exercises?

Love your videos! I've been recovering from an acute disc herniation and micro-discectomy at L5-S1. I really enjoy Brad's personal experience. I used to be a runner, cyclist, swimmer, and hiker. I want to get back to something close to normal activity! I had been doing very well after surgery. I see a McKenzie PT regularly and I was slowly rebuilding strength. However, I experienced a seemingly big set back. I've gone to the a orthopedic-surgeon and pain physician. The orthopedic-surgeon noted 'mild foraminal stenosis.' We're hoping conservative treatment will help, but I just can't seem to make sense of my symptoms and how to best manage and progress. Any advice? Maybe a video addressing foraminal stenosis? This seems to be a back condition with the least amount of information readily available.

Hi Brad, are these exercises also suitable for someone with Ankylosing Spondylitis? Many thanks in advance.

Very timely video. I have Grade 1 Spondy on L5/S1 that I have known about and managed ok for 7 years. Last week, in extreme pain, had a CT done in the E.R. Now showing herniated disk at L1/L2 . I see there may be a conflict with the exercises. I am seeing a neurosurgeon Monday, I will be careful with exercises, Thanks again for the tips. Love your channel.

Hello Enjoy your videos I have L3/l4 spondy and arthritis of all facet joints in lumbar region also disc degeneration I was a nurse for years and did a lot of heavy lifting with sheets etc. Have had back pain for years but was tolerable Had MRI last year after pain changed.. I do carry most of my weight in abdomen so have been losing that eating better doing exercise Pain is increasing after anything I do...Have to take breaks constantly...Have a hard time walking for any length of time...Becoming very depressed over this Feel like im walking like an old woman Even contemplating having a fusion Soo discourged Do you really think doing these exercises will work? Don't want surgery Codiene doesn't help at all or motrin Looking for the best exercises especially with all this abdomen weight...I fear Im making it worse...Not much help at home Hate asking for it all the time...People hear back hurts and say mine does as well sorry soo long winded but am fed up feeling this awful pain thanks

Thanks

Hi guys I just found your channel and wow it really helps me I have spondylolisthesis myself im a 46-year-old mother of twothe level where I have the spondylosis is an l4 l5 but it's pinching a nerve or spinal cord and I'm having some pain and trouble sleeping do you recommend surgery for this or just exercise

Hi Brad. I am a Spondy too. L4-5 G1 (on CT last November). I seem to get pain at the right iliac crest and lower right abdominal wall that goes with this - mainly noticeable when I am sitting at my desk or sitting in the car for long trips. Any suggestions would be helpful. I love the work that you and Bob do. I live in Australia and train humanitarian workers for the Australian Government (RedR Australia). Funnily, when I train in simulation exercises I move a great deal and these pains evaporate. But between training gigs I am a video editor and sit down for extended periods. Anyway thanks so much for the work that you two do and for sharing such great info on youtube. Cheers. Steen

Thanks Bob and Brad! Can you play any sports and dance with Spondylolisthesis?

I am trying to avoid surgery. Mine is also grade 2. You mentioned that you vertebrae may be starting to fuse. I have only heard of this once before on my many internet searches. Seems an ideal outcome compared to surgery. Is it common that this can happen or just wishful thinking? I have been recommended surgery by some PT's and others say wait as long as possible. I am always wondering what is better long term?....again thanks for your great video's. Brad I'm sorry to say but a PT with spondy is perfect for the "Spondy Nation" It gives me a lot of hope and reassurance...I hope to see more.

I was diagnosed with Spondylolisthesis L3 - 4 about 4 months ago. I am 68 tears old 6' tall, 211 lbs with a 44 inch abdomen. I am working to lose my pot belly thinking it will lessen the pain and numbness I get once or twice daily... mostly from standing on a concrete floor. Am I correct in assuming this? Thanks! Love your vids!

Dr. do you use inversion table for relief? Are they good for a L5-S1 Spondy?

Can lumbar traction along with core exercises correct the slip? I found a case study of a 69yo with grade 2 13mm slip that was corrected to 2mm

Sir I was diagnosed with grade 1 anterolisthesis, I recently joined a local gym,.. And I'm in my university football team,.. Can I rejoin and continue playing football once I get fully recovered

This is my husbands youtube my name is Bonnie. Love your informative videos. I have lumbar spinal stenosis and spondylolisthesis. I really am not sure which is causing my pain. Sometimes, I can feel it in my ribs. Anyway do you have videos for these 2 things together. I am trying so hard to avoid surgery. Thank you.

I was just diagnosed with spondylolisthesis. I’ve already had surgery in 2014. My surgeon fused L4 and L5. I cannot stand very long and I cannot walk very long. I cannot lift my arms up over my head. I can sit without pain. I’ve gone to a back doctor. He took x-rays and an MRI. He explained to me that my L-3 has slipped forward which is right above the fusion to L4&5 in 2014. We haven’t set up a surgery date due to the hospitals stopped any and all elective surgeries at this time. So, I’m thinking I should take advantage of the time before they call me to set something up. What would you recommend. My husband and I aren’t able to go out, I can’t do any walking and I hate sitting all the time. I do feel as though I have improved from the first time I saw the doctor until 12/3/21 when I decided to have the surgery to fix it. I remember how bad the first surgery was snd I’m scared to get the second surgery. Do you think I could get somewhat better by doing the physical therapy as opposed to getting the surgery? Since I cannot stand or walk without excruciating pain, how would I be able to do physical therapy? Oh- I am 72 years old, and it was 1 month between my doctors appointments.

I have spondy with sciatica and osteopenia. Not supposed to twist my back, flex or extend. What do you suggest?

hellow sir plz do tell some exercises for left side paralysis due to fire arm injury or bullet fired in the caranaial cavity or damage of neurons and grey matter

I hope I'm not being lied to by 3 surgeons: they say that because my spondylolithesis at L4-5 is unstable, I must have fusion surgery in order to avoid losing bowel and bladder function. It is grade 2 at this time. I notice that B & B do not address the issue of instability. Any one else being advised to have surgery due to instability?

Will a recumbent bike make the condition worse?

Hi Guys Thank you for great info. Question... while doing some of the exercise is it unusual to feel your bones shifting in the beginning or is it my right ligaments/muscles? I have retrospondolitgesis L-5 - S-1

I was a butterfly swimmer in high school. Now I cringe at thinking of doing it. Lol

Hi Thank you for good videos. would like to give a feedback I really need to stress alot to hear you. Please make audio more clear

I'm a hair stylist. Standing and walking 8 hours a day. What can I do? I have spondylolisthesis. The disc is gone between L5 and S1.

Dealing with grade 4 spondy; you and attention to PT was key. HOwever, sleep continues to be disturbed about 2-3 hrs after falling asleep. After 30 mins or more of discomfort, i fall back to sleep and wake in the AM with no pain. What’s up with that ????? and how do i prevent the pain OR deal with it when it happens… which is about 50% of nights. Pillows provide no relief either in advance or as pain occurs. Many thanks

Also, which brace for a woman would you recommend? With a grade 1 Spondy?

So I was just diagnosed with spondylothesis and I am a hiker. Do you have any hiking tips? Should I wear a brace for protection?

I havent heard you mention either PRP or stem cell therapy for Spondy???

Along with my Spondy grade 1 I also have a partial lumbosacralization. Lucky me! I am assuming all the exercises in other video won't be contraindicated. Correct?

Will I ever be able to distance run again? 😢

Can you advise if I can cure this condition or if the discs can corrected themselves if I keep doing my exercises?

Hi! I have had spondy for years, Army rigors did a number on my back, and now I have anterolisthesis. Is it ok to row? It is part of a training circuit I go to.

Hi Brad. I have spondi grade II with stenosis and have radiating pain down my left leg (numbness). I have had recent X-ray and previous mri. Have been in pain since a teen working on family farm but vacance worse after a 4 wheeler accident at work in 2002. I will try your beginner exercices. When I walk I’m in major pain after five minutes. Any suggestions. Swimming also hurts. Currently don’t belong to a gym. Should I stay away from low impact Gillian micheals workouts? Not sure what cardio to do now. Live in Canada so winter cycling not optional. Thanks.

Hi, wondering what you think of foam rolling. I also have spondy at L4-5, grade 1.25-1.5, as well as fibromyalgia.

Bob I have Spondy just this year what do you recommend for riding in a car this kills me?

Can I still play basketball with spondy grade 2. I had the almost exact like Brad

Hey guys. Thank u so much. I have a L5/S1 slip anterior. It’s grade 1/2. Can I bend forward if I want to but not lift anything ? Can I sit down on the ground and get up without hurting my spine?

Can over the door traction be done along with McKenzie neck exercises?

You didn't go through the exercises at the end of the video

These videos are amazing, thank you! I am 26 with L4-L5. I don't know what stage, but I feel its not too far progressed yet. I love to hike and I dream of working towards doing 14ers. Is hiking something I should do? I feel I am in pain going down. Is there anything you suggest? Thank you

Do you have any reference/proof of these excercise you suggest? Actually in this paper, they report extension excercise was much effective than flexion excercies: K. Spratt et al., Efficacy of flexion and extension treatments incorporating braces for low-back pain patients with retrodisplacement, spondylolisthesis, or normal sagittal translation.

my spondy is grade 1. Between L5/ S1. Is that any more concern than yours Brad?

With spondi and diastasis recti, how does one strengthen core ?

How many times should I do the exercise a week?

Hello. First thanks a lot for the great quality of your videos which help me a lot. I am 37 and i have a spondylolisthésis grade 1. Last week i had lower back pain after doing leg press and still suffering. Should i avoid that exercice and all the standing exercices with weight on my back like biceps curls and using Seated exercices ? Or do I have to wear back brace? Last question: do I need to change my bench press technique with feet on the bench i order to keep my back flat ? Thanks for your help.

I have spondylolisthesis grade 1.. Must I use backbrase?????

I have grade 1 anterolisthesis l5-s1 can I do push ups and squats (without weight) ?? Is rope skipping safe ??

Hi what would the best three for lower back spondy would the magill big 3 be sufficient

hai sir my age is 24. I have lower back pain my mri report shows mild lithesis of l5-sone. disc prolapse degenerative changes... this means I have any big problem.. I cannot lead my normal life sir... pls tell me and I have one and half year baby through c-section. and one more doubt. as my age increases this condition Will go to surgery stage in future.. pls reply me

I just came back from the doctor and they said I have tennis elbow I play baseball and when ever I pitch or bat it hurts real bad I have laid of it for about 2 days now and I have been icing it when can I go back to baseball and what would help becides ice

hi sir, I have spondylolisthesis grade one can I sit on floor and use stairs ?

You mentioned squatting and deadlifting in this video. Are those safe to do with light to moderate weight or is this a big no no? I have grade 1 spondy at l5s1with bilateral spondylolyses and facet degeneration as well as disc herniation l5s1 as a result of military service. Bad combo. Bending either way seems to be a bad idea and I’ve read that my inversion table is a terrible idea with the instability cause from spondy... so frustrating.

I have a grade 1, same place L4 on L5, 4 bulged discs and ehlers-danlos syndrome (my ligaments are too loose). How come when I stand in a pool where my lower half is submerged, it causes pain in my lower back? I can't seem to find an answer to this.

Great video! I have spondi too grade 1. Exercise has totally fixed all the "back pain" however I've been having sciatic nerve pain down my left leg since Feb. Ive had a cortisone shot and a course of prednisone. Any way to reduce the inflamation more? I flared it up with a lumbar support under my back sleeping. all stretching seems to flare it up

Is this the same thing as retrolesthesis?

Hayi have been dignosed with spondylolisisI am 19 yearold weightlifterIs the ane hope of geting back to the sport and will the par fractur will heal and the spondy will be goneIs a good brace the wiil prehent hyperextantion be worn for 3-5 mounths going to help the fructur heal

Is spondylolisthesis and anteriolisthesis the same? Could you explain the difference between the two?