Posture Techniques to Help Mitigate Spondylolisthesis Symptoms
Spondylolisthesis symptoms can be limited to back or neck stiffness and focal pain - unless an adjacent nerve root or the spinal cord comes into contact with a misplaced vertebra. The resulting nerve compression can produce radiating pain, tingling, numbness, and/or muscle weakness in the areas of the body innervated by the affected nerve. Fortunately, in most cases, these symptoms can be managed using a combination of conservative treatment methods. One of the most effective conservative methods is behavior modification, a primary component of which is maintaining proper posture.
The Importance of Posture
Spondylolisthesis symptoms caused by spinal nerve compression often are exacerbated when the spine is bent backward (hyperextension), especially among patients with extreme lordosis (an inward curve of the spine). Ideally, everyone will practice good posture as a preventative measure to stave off the development of vertebral slippage. However, it's particularly important for those who already have developed the condition to focus on proper posture, with the following techniques as a guideline:
- Keep a straight back when standing or sitting.
- Maintain square shoulders, rather than hunched shoulders.
- Choose a work seat with good lumbar support, a swivel base, and arm rests.
- Keep knees and hips level while seated.
- Lift reading material to eye level while standing, rather than bending forward to read.
- If seated at a desk, keep feet flat on the floor and make sure arms are supported, with elbows bent at a right angle.
Other Ways to Help Posture
Maintaining proper posture is as much mental as it is physical. Many people have a natural tendency to slump or slouch, and it's easy to fall back into bad posture habits. One way to maintain the mental focus it takes to concentrate on proper posture is to make sure to get enough sleep, because a tired mind is an unfocused mind. A healthy diet also can contribute to mental acuity. Another step toward better posture is strength-building in the back, neck, and abdomen. Stronger "core" muscles reduce the amount of stress placed on the spinal anatomy, which is another way to mitigate spondylolisthesis symptoms.
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