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let’s talk about the best exercise for  a condition called spondylolisthesis  

and that condition is where you have this bone in  your lower back that is overlapping in the other  

bone it usually is like l5 that’s overlapping the  sacrum so what happened is you had this fracture  

long ago or recently and that broke off the  back part of your vertebra and now it’s slipping  

forward and so when the spinal cord comes down  to the column it has to take a little bend and  

sometimes that can create dull pain pain down  the legs bowel problems a lot of issues there’s  

some great exercises that you can do to totally  stabilize this area and prevent future problems  

realize that the vertebrae is slipped forward okay  floor this way so anything that would hyperextend  

going backwards where your back is being arched  backwards would be a bad thing so if you laid on  

your stomach and arch back up you don’t want to do  that because that’s going to push this vertebrae  

further forward what you want to do is do the  reverse of that so you want to lay on your back  

that’s called being supine okay and then you want  to bring your knees up to your chest you can start  

stretching them but then you can actually do  exercises where you’re bringing either one leg  

at a time or both of them upwards back and forth  to strengthen the lower part of your abdomen that  

would be very very smart as far as an exercise  this way it pushes that bone back into alignment  

also if you were to lay the opposite direction  prone over one of those big exercise balls and  

you lay forward it’s going to push that vertebra  up into your back and you can kind of stretch  

and then another really good thing to do is if you  could lay on your back and push your lower back  

to the ground okay so keep pushing that to  the ground so you can start getting relief  

because what we want to do is we want to  take that vertebra and keep it aligned so  

there’s no pinching of the spinal column and  doing planks is essential i’ll put a link down  

below of what that is but you’re basically  holding your entire body at a certain level  

and you’re just holding that position and it’s  called an isometric exercise and you can actually  

lift your arm and your leg but that way you’re not  bending your lower back you’re strengthening your  

core and that really is the key and the core is  really the connection between the upper torso and  

your lower legs so anything that will stabilize  your core would be a very therapeutic thing  

and anything that would extend your spine going  back would be very very bad a couple more points  

reducing inflammation in general will greatly  help so you of course want to do healthy keto if  

you’re new to my channel i put a link below what  that means you definitely want to do intermittent  

fasting because that’s probably the most powerful  thing to drop inflammation vitamin d3 is essential  

i would take a minimum of 20,000 international  units of vitamin d every single day and that will  

actually help your back pain in fact your muscles  will feel relaxed and if there’s any arthritis  

that will feel better as well stinging nettle  root is another one of my favorite plants that  

gives you an anti-inflammatory effect  as well all right thanks for watching  

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