Hello fellow spondy sufferer,

My name is Justin Adkins and I am the co-creator of spondyinfo.com and the lead contributor for our blog.IMG-96

When I was a teenager I was diagnosed with a “spondy” (short for spondylolisthesis or spondylolysis). Like you, I was frustrated, in constant pain, and always searching for answers.

There was no one or place to go for answers to my questions. My doctors provided little information and spent little time providing me with answers. To make things worse I experienced multiple failed rehab visits using various methods over the years.

It was not until I started to learn about this condition and my body that I started to move and feel better. I read books, researched rehab methods, and majored in exercise science in college with the goal of learning about the human body and helping others in mind.

I spent over 10 years in the field of strength and conditioning. I was able to apply what I was learning to my own situation and slowly but surely move and feel better.  Along the way, I also worked with and helped several that suffered from spondy’s.  From teenage athletes to middle age office workers I quickly realized how everybody had the same questions and problems I had about spondy’s.

There was simply nowhere for people to go for answers and quality information. And even worse, people had no clue how to move and feel better. They only knew what little information they heard from their doctor or what they stumbled across in websites.

So I partnered up with someone who provided me with a ton of help in my recovery process and we created a site dedicated for those with spondylolisthesis and spondylolysis.

The goal of our site is simple….

To inform, educate and help those who have been frustrated, confused and affected by this condition. To do this I am going to share with you what I have learned along with various other tidbits of spondy info. that may give you what you need to move and feel better.

Our site is more than just a list of spondylolisthesis exercises or stretches that may or may not help you. To move and feel better from your spondy you have to understand YOUR body and YOUR specific spondy situation.

Simply performing one or two stretches or exercises will not improve your condition long term. It takes much more than that.

I encourage you to click through our site and learn about your condition and ways you can go about improving how you move and feel. And most importantly be interactive, the more questions you ask, the more you and others will learn from your questions. After reading any of our hundreds of blog posts, simply ask your questions in the comment section below each post and we will quickly get back to you.

Before you begin searching our site, let me offer you one more helpful tip:

The one thing that will help you the most in your recovery is improving your education of YOUR body and YOUR specific spondy situation.  We have a ton of articles, videos, and links that will help you do so. I encourage you to change your thought process away from looking for that one exercise or stretch that might help you and instead, focus on big picture. Every spondy situation is different and you need to improve your overall knowledge and improve your overall movement to provide yourself with the best chances of improving how you move and feel.

Best of all feel free to reach us via email at info@spondyinfo.com with any questions or concerns you may have. We are always here to answer your questions.

I hope you enjoy the site,

Justin Adkins ,FMS, USAW

Co-Founder of Spondyinfo.com

Leave A Reply (10 comments so far)

  1. Patricia Ann Lewis-MacDougall
    4 years ago


    I have been enjoying your blogs, exercise tips and videos about spondylolisthesis for a couple of months now. I did suggest to my doctor to check your website out and see if your methods work fine (He said he would and even though I haven’t received any response from him, I’m going to assume that the exercises will not do any injury). I have had spondylolisthesis since birth and like you have mentioned in your life story, I’ve been dealing with spinal aggravation all my life.

    I found this free PDF poster via The Washington Post about the disasters of slouching and thought this might be something you would like to attach to one of your blog posts for your Spondy readers to download. http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/
    You can also add on how taking a break from the computer every 30 or 40 minutes to perform 5 to 10 minutes of one of your stretching/strengthening exercises (which is what I do) to the work routine helps not only the spine, but the brain too! I work in a career where deadlines are a part of life and just stopping the heavy concentration to do 7 minutes of your routines has a yogic, meditative quality to my sense of being. (I had to stop yoga because of my Spondy.)

    So thank you for taking on the role and sharing your knowledge on the internet.

    My Best Regards
    ~Pat Ann~
    (I have not purchased your series, however as soon as my budget allows, I will)

    • Spondy
      4 years ago

      Hi Pat Ann.

      Thanks so much for the informative post. I also thank you for the great link. It really was a good article with some great photos and explanations. I am glad you have been enjoying the blogs and hopefully they have helped you in your recovery process. You make some fantastic points about getting up from the computer every so often (I actually have a blog post coming up in the near future about this).

      It’s funny you mention how the stretching can be therapeutic both mentally and physically. I am almost finished with a blog series that discusses the 5 stretches that I do on a daily basis to help with my movement and keep my spondy pain at bay. Keep an eye out for these posts, I think you will really like them.

      Best of luck and thanks again for the information.

  2. diane
    4 years ago

    I am so grateful for your information. You are so generous. Thank you!

    • Spondy
      4 years ago

      You are so welcome Diane. I hope it has helped you improve how you move and feel!

  3. Kevin Wortman
    3 years ago

    Justin, what a great site and community for spondylolisthesis!! I am a spondy. I found the site by happenstance, searching the web to refresh my knowledge of spondylolisthesis. I am a grade II, L5/SI diagnosed October 1991….yep, 23 years ago; doctors simply told me, “don’t pick up anything heavy.” Combined with a little bit of PT, that was largely the guidance I received back then.

    I’ve effectively managed the pain and condition through diligent exercise with low impact cardio and strength training; I swim 3 days and strength train 3 days each week for an hour each session. In fact, I tell my family and friends that spondylolisthesis was perhaps a blessing to me because it forces me to remain active and physically fit for the rest of my life.

    Upon diagnosis, with all the fear, uncertainty, tragic thinking and conflicting information, I knew there had to be a better “prescription” for the pain and mental anguish. So 23 years ago, I decided to lose 40 pounds and maintain a consistently high fitness level. It worked incredibly well and today, at age 53, I weigh 10 pounds more than I did as a lean high school basketball player!! I was at zero pain for many years which lead me to become a bit reckless in my strength training; my wife and I have always used the 0-10 pain indicator; it helped her and my family to understand the status of my spondy and my mood. I’m now experiencing my first flare up in about 10-15 years and it obviously scares the hell out of me; my mind goes to the worst place of further slippage.

    I just wanted to tell you how beneficial it is to have this kind of “community” for spondylolisthesis. It’s hard to express how devastating and life altering this can be to anyone not experiencing the same. Your advice, tools and resources are great. I was excited to join. For others who are new to this affliction, consistent, committed and proper exercise can provide life-long pain management and quality of life benefits. It may not work for everyone but, my experience has been fantastic; you can survive and flourish quite well with spondylolisthesis but, you have to be smart and vigilant. I just need to reset with this most recent flare up and take my own advice to be smarter …..

    • Spondy
      3 years ago

      Man Kevin…Thanks for such an AWESOME post! Your story alone will help many who stumble across this site for the first time and are suffering with pain and fear. I greatly appreciate your story and encourage you to look around, read the articles and information and learn as much as you can. If you ever have any questions along the way, feel free to drop us a line. Best of luck getting past your flare up and again….thank you so much for such a great post!

  4. jo
    3 years ago

    Can exercises really make you pain free as I am 54 yr. ( very active up to a few years ago) and wonder if I will ever be able to go off injections and anti-inflammatories and be able to tolerate the pain?????

    Yes, been to 3 yrs of PT, many SI joint injections as well as L4.L5 and ice to help with inflammation! Quit doing cardio as it really hurt my low back. standing kills my back and riding in the car kills me too…..I do stretch ever day but can’t image this is the rest of my life…..HELP!!!

    Would love to hear from others with this back/SI issue. I’m a level 2.

    • Spondy
      3 years ago

      Hi Jo,
      Thanks for sharing your story.

      To answer your question in regards to exercises and stretches there is a very important piece of information to understand.

      To begin, scientific studies have shown that those who have grades 1 or 2 spondy’s have a high percentage chance of improving how they feel by non-operative measures (rehab and exercise), so it is possible to improve how you feel through forms of exercise and stretching (by no means guaranteed, but very, very possible)….However, most exercises cause people discomfort or pain when spondy’s are present due to the fact that compensations and/or asymmetries are present and occur to help the person perform the exercise. The brain has an idea of what the exercise should feel like and is going to tell the body to complete that task no matter how it looks. And if movement issues are present, the body will work around those by cheating as much as possible.

      What I mean by this is that you may be trying to do the exercises to help how you feel, but your body may have issues present that do not allow you to perform the exercises correctly. Therefore compensations occur and often times when compensations occur during exercises stressors are placed on ligaments, tissues, muscles and areas that are not meant to handle a ton of stress (for many with spondy’s this is the low back area, but includes many other areas).

      Perhaps it was an old injury, years of sitting, poor daily habits, etc that have led to these pattern of bad movement and ultimately asymmetries and compensations, but the key is to get the issues addressed and corrected to provide your body with a proper foundation for movement and eventually exercise.

      So in a nutshell is not just the exercises, it is how you move as a whole to help you perform the exercises. And this is often what people overlook.

      There are several ways to go about screening your movement and there are two that we use and believe heavily in.

      For those with pain and discomfort present we strongly believe in the SFMA screening method that helps to address poor movement patterns and asymmetries throughout your entire body. You can learn more about screening methods throughout the website and on our spondy toolbox page. I encourage you to look around and learn as much as you can.

      Thanks for the comment and best of luck!

  5. Donna
    3 years ago

    Do you know any therapist in Little Rock Ar. that deal with us spondy patients? I actually live in No.little rock area so any area near that. I would be appreciate of that info..Thank you

    • SpondyInfo
      3 years ago

      Hi Donna. I would be happy to share with you what I know about finding a therapist in your area. The best way to do so is to shoot me an email at info@spondyinfo.com. I hope to speak to you soon. Thanks!