8 spondylolisthesis exercises and stretches for pain relief
Discover spondylolisthesis exercises and stretches that can relieve low back pain by strengthening and releasing tension from key muscle groups.
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Spondylolisthesis can make your low back feel unpredictable. You may feel fine one moment, but then stiff or achy the next.
Spondylolisthesis means that bones (called vertebrae) in your spine have shifted from their usual spot. Many people never notice any symptoms at all, but if these changes affect nearby nerves, it can lead to pain or discomfort that sometimes travels down into the legs.
While you may have concerns about movement when your back hurts, gentle exercises can greatly help ease this discomfort. Simple treatments, like targeted exercises and stretches, can help you manage symptoms by strengthening and relieving tension in the muscles that support your lower back.
Read on to learn about eight exercises and stretches recommended by Hinge Health physical therapists that can help with spondylolisthesis pain relief, so you can get back to doing the activities you enjoy.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Mary Kimbrough, PT, DPT
Dr. Kimbrough is a Hinge Health physical therapist and board-certified orthopedic clinical specialist. Read More
Christynne Helfrich, PT, DPT
Dr. Helfrich is a Hinge Health physical therapist with nearly 15 years of experience. She is an orthopedic certified specialist and is certified in myofascial trigger point therapy. Read More
8 exercises and stretches to ease spondylolisthesis pain
If your low back feels tight or uncomfortable when you stand, walk, bend, twist, or lift something, it can feel counterintuitive to exercise. You may think rest or avoiding activities is needed to help your body heal.
At Hinge Health, physical therapists say that movement is medicine. You may need to make adjustments in your usual activities if they’re causing a lot of pain and discomfort, but skipping movement altogether until you feel better is not recommended. In fact, gentle, therapeutic movements can help you manage chronic back conditions like spondylolisthesis.
Simple stretching and strengthening exercises that focus on the areas that support your low back, such as your core and hip muscles, can help you find relief and keep moving comfortably. Boost flexibility and strength in these key areas with these physical therapist-recommended spondylolisthesis exercises.
1. Abdominal bracing with floor marches
Want expert care? Check if you're covered for our free program →This exercise gently improves core strength and stability, which can help support your spine during everyday activities, like twisting or picking up objects from the ground. “As you gently lift each leg, imagine drawing your belly button toward your spine to engage your abdominal muscles,” says Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health.
How to do it:
On a yoga mat, lie comfortably on your back with your knees bent and your feet flat on the floor.
Engage your abdominal muscles while breathing comfortably.
Lift one leg off the floor while keeping your knee bent.
Focus on even breathing while you hold this position.
Lower your foot down to the floor and relax your abdominal muscles.
Tighten your abdominal muscles again and lift your opposite leg off the floor.
Hold for a few beats before relaxing back to the starting position.
PT tip: “Focus on breathing calmly and steadily throughout the movement,” says Dr. Kimbrough. “Try not to hold your breath as you do this exercise.”
2. Posterior pelvic tilt
Want expert care? Check if you're covered for our free program →This gentle exercise encourages gentle movement and coordination in your lower abdominal muscles, which can help relieve tension in your lower back. “Imagine ‘tucking your tail’ slightly under you as you move, and focus on smooth, controlled motions,” Dr. Kimbrough says.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Relax your abdominal muscles to arch your lower back away from the floor.
Return to the starting position.
Tighten your abdominal and glutes (butt muscles) to flatten your lower back into the floor.
Focus on keeping your abdominal muscles engaged while you hold this position.
Return to the starting position, letting your glutes and abdominals fully relax.
“This gentle stretch helps ease tension in your lower back and hips, making it a soothing option if you’re feeling stiff or uncomfortable,” Dr. Kimrough says.
How to do it:
Lie back on a yoga mat with your knees bent and your feet flat on the ground.
Pull one knee in toward your chest.
Return that foot to the mat. Repeat with the other knee.
PT tip: “To get a deeper stretch, bring both of your knees in toward your chest and draw little circles with your knees together,” Dr. Kimrough says.
4. Child’s pose
Want expert care? Check if you're covered for our free program →“This restorative yoga position gently lengthens and stretches your spine, which can help relieve pressure and ease discomfort in your lower back,” Dr. Kimbrough says. This stretch encourages whole-body relaxation, calming tense muscles throughout your back, hips, and shoulders.
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
Pt tip: “If you’re feeling uncomfortable on the floor, try placing a pillow underneath your knees,” Dr. Kimbrough says.
Get more information on how to do a child’s pose here.
5. Kneeling hip flexor stretch
Want expert care? Check if you're covered for our free program →“This stretch targets the muscles at the front of your hip (hip flexors), an area that can often feel tight if you spend a lot of time sitting,” Dr. Kimbrough says. Gently stretching your hip flexors can help your hips and pelvis move more comfortably, which may ease lower back tension.
How to do it:
Kneel with one leg out in front of you and your foot flat on the floor. Your other knee is on the floor, directly below your hip.
Move your hips and knee forward.
Keep your chest and head upright as you hold this stretch.
Move your hips and knee back to the starting position.
Repeat on the other side.
PT tip: “To get the most out of this stretch, try ‘tucking your tail’ slightly under you — this can help you deepen the stretch along the front of your hip,” Dr. Kimbrough says.
Get more information on how to do a kneeling hip flexor stretch here.
6. Plank on knees
Want expert care? Check if you're covered for our free program →This whole-body exercise helps strengthen your core, including the muscles in your low back. “Try to keep your body in a straight line from your head to your knees,” Dr. Kimbrough says. If you want a challenge, you can try straightening out your legs and performing the movement from your toes.
How to do it:
Lie on your stomach and prop yourself up slightly on your forearms.
Push through your knees and forearms to lift your hips off the floor to about the same height as your shoulders.
Hold this position, focusing on using your core muscles as you do so.
Lower your hips back down to the floor and relax.
Get more information on how to do plank on knees here.
7. Side plank on knees
Want expert care? Check if you're covered for our free program →This move strengthens your obliques, or the muscles that run along the side of your abdomen, which are important for keeping your spine stable when you twist, turn, or move side to side. “For people with spondylolisthesis, strengthening the obliques can make daily tasks — like reaching, bending, or rotating — feel more comfortable and stable,” Dr. Kimbrough says. If you want to make this move more challenging, extend your legs and stack your feet.
How to do it:
On a yoga mat, lie on your side with your knees bent and your legs stacked.
Place your forearm on the floor, under your shoulder.
Push through your knees, lower legs, and forearm to lift your hips up toward the ceiling.
Focus on squeezing your core muscles as you hold this position.
Now, lower your hips back to the floor.
Get more information on how to do a side plank here.
8. Bent hollow hold
Want expert care? Check if you're covered for our free program →“This is a more advanced exercise that targets your deep core muscles, providing strong support for your spine and lower back,” Dr. Kimrough says. “As you hold the position, focus on steady breathing and keeping your core gently engaged.” Start with short holds and build up gradually.
How to do it:
Start by lying comfortably on your back with your knees bent and your feet flat on the floor.
Lift your shoulders, arms, and legs off the floor.
Your knees should be bent with your arms hovering above the floor at your sides.
Your low back and your back will be the only parts of your body that touches the floor.
Focus on keeping your abdominals tight as you hold this position.
Relax back to the starting position
Get more information on how to do a hollow body hold here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your spondylolisthesis exercises
Note: Some of these moves may feel challenging if you’re dealing with a back pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of spondylolisthesis exercises
Gentle movement and targeted exercises can help you manage spondylolisthesis symptoms so you can continue doing what you love. By focusing on strength, flexibility, and coordination, the above exercises give your back and core muscles more support, which can ease symptoms and help you move more comfortably and confidently. These benefits include:
Improve spinal stability. “Many targeted spondylolisthesis exercises focus on strengthening your core, which helps keep your spine steady as you move,” Dr. Kimbrough says. “Better spinal stability can reduce back pain and may help prevent the vertebrae from shifting even more.”
Increase flexibility and range of motion. Stretching and mobility moves help loosen up tight muscles, especially in your hips and thighs. “Improving flexibility in these areas can take extra pressure off your lower back and make everyday movement more comfortable,” Dr. Kimrough says.
Ease lower back pain. When your back and core muscles are stronger, they can work together to support your spine and take some strain off vertebrae and nearby nerves. Research shows that varied targeted movements can help reduce back pain and improve function in people with spondylolisthesis.
Support daily activities. Strengthening and stretching the muscles around your spine, hips, and core helps you stay active and independent. “This can make tasks like bending, lifting, or even walking feel easier and less stressful on your back,” Dr. Kimbrough says.
Boost movement confidence. Working through gentle exercises, even during flare-ups, can help you trust your body again. Regular movement can help you feel more capable, resilient, and prepared for everyday activities.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Tenny, S., & Gillis, C. C. (2023, May 22). Spondylolisthesis. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK430767/
Chan, A. K., Sharma, V., Robinson, L. C., & Mummaneni, P. V. (2019). Summary of Guidelines for the Treatment of Lumbar Spondylolisthesis. Neurosurgery Clinics of North America, 30(3), 353–364. doi:10.1016/j.nec.2019.02.009
Kim, K., Yan, D., Bauer, B. A., Choi, J.-C., Wang, Z., Jung, J. E., Kim, J., Kim, T.-H., Eldrige, J. S., Mauck, W. D., Holmes, B. D., Bublitz, S. E., Seo, M., & Qu, W. (2025). Nonsurgical Integrative Treatments for Symptomatic Degenerative Lumbar Spondylolisthesis: A Multinational Randomized Controlled Clinical Trial. Mayo Clinic Proceedings. doi:10.1016/j.mayocp.2025.05.030
Nava-Bringas, T. I., Trani-Chagoya, Y. P., Ventura-Ríos, L., Hernández-Díaz, C., Romero-Fierro, L. O., & Macías-Hernández, S. I. (2022). Spine stabilization exercises are not superior to flexion exercises for ultrasound-detected muscle thickness changes in patients with chronic low back pain and lumbar spondylolisthesis. Acta Ortopedica Mexicana, 36(4), 230–233. https://pubmed.ncbi.nlm.nih.gov/36977642/