Spondylolisthesis can be caused by many things and carries a varying degree of risk for each individual. Some people who have spondylolisthesis may not experience any symptoms and live their lives without even knowing they have the condition – especially those who have less serious grade 1 spondylolisthesis. However, others may suffer from chronic pain and a loss of mobility and require treatment, and maybe even surgery.
This article will examine the risk factors and prevention strategies for spondylolisthesis, increasing awareness of the condition and how it can be a serious issue for many people.
What is Spondylolisthesis?
Spondylolisthesis is when one of the bones in the spine (the vertebra) slips forward and compresses on the surrounding nerves or spinal cord. It is most common in the lower back (lumbar region), followed by the neck (cervical region), but can occur at any level of the spine.
Although the condition can be symptomless, common issues caused by spondylolisthesis include back pain that can spread to the buttocks and legs, tight hamstrings, numbness, leg weakness, and a tingling/ burning sensation down 1 leg (sciatica).
Spondylolisthesis Risk Factors
Spondylolisthesis can affect people of any age or gender and can be caused by a range of things, from traumas to being overweight.
●Age: People who are over the age of 50 are more susceptible to spondylolisthesis and other spinal conditions as the components of the spine are likely to have deteriorated more than younger adults.
●Obesity: The spine of a person who is overweight is subjected to more pressure than someone who is the correct weight. This increased the chances of spinal issues, diseases, and fractures.
●Genetics: If a first-degree relative has spondylolisthesis then you are more likely to develop the condition when compared to a person who has no history of it in their family.
●Bone abnormalities: Some people are born with bone abnormalities such as a curvature of the spine that make them more at risk in terms of developing a back-related condition.
●Tumors: A tumor in the spine can impact the natural position of the spine and its components, resulting in vertebral slippage or the spinal canal becoming smaller (spinal stenosis).
●Sports: High-impact sports like football or strenuous exercises like weightlifting exert more pressure on the spine, causing the vertebrae to move out of place or fracture.
●Accidents: A car accident or a slip or fall could cause a spinal fracture that can lead to a condition such as spondylolisthesis.
Spondylolisthesis Prevention Strategies
Living a healthier and more active lifestyle is the best way to prevent spinal conditions like spondylolisthesis. In this section, we will outline some of the best prevention strategies to avoid back issues and maintain a high level of mobility even in a person’s later years.
1. Exercise
Regular exercise can help a person maintain their weight at a healthy level, build strength in their core and spine, become more flexible, increase endurance, and boost mobility. By strengthening muscles, the spine becomes better protected, and less pressure is applied to the vertebrae, reducing the chance of a condition or disease developing.
Daily exercise routines do not need to be overly elaborate and could consist of morning stretches, an evening walk for a 20-30 minute duration, swimming a couple of times a week, and simple exercises such as squats and bridges during a lunch break.
Note: Please remember to warm up correctly before performing any exercise to avoid injury.
2. Improve Your Diet
Having a healthy diet is more than losing weight, by avoiding certain foods, a person can also reduce inflammation in their body which can cause or exaggerate pain. A person who carries extra weight places more pressure on their spine which can cause bone displacement or result in muscle and ligament strains.
Food that should be considered to improve spine health includes leafy green vegetables, oily fish, citrus fruit, beans, seeds, nuts, peas, olives, and avocados. It can be a good idea to visit a professional dietician who can create weekly meal plans and help you maintain healthy eating habits.
3. Better Posture and Ergonomic Equipment
People who have bad posture are more likely to develop problems with their spine, especially if they work an office job that forces them to sit for long periods. Many people also have poor posture when sleeping, often hunching up which compresses their spine for long periods. To help with this, it is recommended to invest in an ergonomic office chair and mattress.
Furthermore, if you work a manual job that requires a lot of heavy lifting, then correct lifting techniques should be followed at all times to protect your spine.
4. Improve Your Sleeping Patterns
Sleep is important to allow your body to recover, however, many people have poor sleeping habits and do not get the necessary hours. To get a better night’s sleep a person should avoid stimulants like coffee or alcohol, limit screen time leading up to bedtime, and reduce stress levels.
There are also natural sleeping aids that you may find effective such as drinking chamomile tea or warm milk, or trying aromatherapy like spraying lavender oil on your pillow.
5. Stop Smoking and Drink Less Alcohol
The nicotine and chemicals that enter the body when a person smokes a cigarette can restrict blood flow around the body. In terms of the spine, smoking prevents blood from reaching the spinal discs, the protective tissue that sits between the vertebrae. This can lead to them deteriorating and potentially rupturing (herniated disc) which can also lead to other conditions.
Additionally, alcohol can cause the discs to become dehydrated and stop them from getting the nutrients they need to remain healthy. Furthermore, alcohol is also proven to increase inflammation which can cause pain.
Thanks for reading. Spondylolisthesis affects millions of people worldwide and for some, the symptoms can be severe. If you experience any of the symptoms mentioned earlier in this article then it is advised to visit your doctor as soon as possible.
