Spondylolisthesis Therapy Tip: Keep A Journal

spondylolisthesis tip

There is one thing that everyone who suffers from a spondylolisthesis or spondylolysis should do to help them in their recovery.  And I would be willing to bet very few have done it.

This tip is very simple and takes little time.

To increase your chances of decreasing pain and feeling better, start keeping a log or journal of your daily activites.

That’s it!

It is really easy and has personally helped me in my battle and I am sure it can help you.

Go purchase a small notebook or journal and keep track daily of what you do. The best time to do this is when you are experiencing repeating pain. Take a note of what you do for each day.

spondylolisthesis log

Now you don’t have to record EVERYTHING. But keep track of activities that involve movement or certain positions for long amounts of time. Also, keep track of how you feel.

For example, your journal might look a little like this.

Date: 2/12/12

  • Did not sleep well, woke up with slight pain in lower right side of back.
  • Woke up and sat for 1 hr watching the news and sportscenter.
  • Went to work. Sat for 4 hours working on a project.
  • Went to lunch with co-workers. Still had pain in same area.
  • Sat and worked for another 6 hours at the computer.
  • Went to the gym after work for 1 hour.
  • Walked on treadmill (slight pain)
  • Chin ups (no pain)
  • Bench Press (slight pain)
  • Squats (could not perform, too painful)
  • Prone hovers (felt good)
  • Went home and ate while watching tv for 2 hours.
  • Went to bed with slightly more pain than when I woke.

Thats it. Nothing that goes into deep detail about your feelings, but little notes that can capture trends.

After you are finished, review your journal and look for these trends. Especially on days preceding back pain.

As you see there is a TON of sitting. And if you follow our website you know just how bad sitting can be for your spondylolisthesis or spondylolysis.

Sitting for TV, sitting for work, and sitting in the car. Yes there was a trip to the gym, but no lower body stretching or “corrective” work was performed.

While seated, you are in a terrible postural position. Your hip muscles become tight, your shoulders are in a rounded hunched position, and your glute muscles become inactive and weak. All which creates more stress on your back!

To combat these positions it is VERY important to have a proper stretching and strengthening program for muscles that are involved with these movements.  If not,  poor posture will keep the stress on areas that you want to avoid.

One quick look at this journal gives a ton of information. Start a journal TODAY. Share it with your therapist or doctor and look for trends together.

When you have more pain than normal, take a look at the last few days and see if you can find a pattern.  Maybe you are sitting too much, maybe it’s an exercise that hurts more than others, or maybe an improper stretching program is causing pain. You will never know until you record your activities.

Don’t just guess!

Let us know if you have ever tried keeping a journal. Share your story below by commenting, we would love to hear it!

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