SPONDYLOLISTESIS
Guide-Resource
SPONDY FLARE UP’S AND MOBILITY TECHNIQUES THAT HELP REDUCE PAIN AND FEAR AROUND MOVEMENT.
*Remember, training towards and around pain is a way of treating pain. When you experience some discomfort, back off, but don't discard the movement or techniques completely.
PART 1:
Spondylolisthesis sufferers will regularly find they get a lot of lower back tightness. This can normally lead to a more serious episode or just be a subtle warning sign. These are a few techniques I use personally and advise my clients to do when they're getting that lower back tightness or experiencing a moderate to light flare-up. Some of these may be difficult to do during a severe flare-up, but over time they should get easier.
PART 2:
Techniques that can help reduce lower back tightness and get the spine moving normally again can be done in standing. Combine these with part one, or use these as needed when lying on a floor is not doable, perhaps in busy offices or airports, etc.
PART 3:
This is a full body mobility sequence I recommend not just before training, but for anyone suffering from low back ache or pain that comes from having a spondylolisthesis.
Remember, it's not just the lower back that we need to improve movement in with a spondy. It's the resulting compensation stiffnesses and weaknesses we need to address surrounding the back and through other joints.
CLIENT LAURA
A fellow spondy sufferer who was spending regularly on chiropractors and osteopaths — until she stopped needing to. Laura shares how getting back into movement completely changed her relationship with exercise, reduced her fear of back pain, and gave her a new level of confidence.
If you want to take this further
These exercises are a solid starting point. But Spondylolisthesis looks different for everyone — your grade, your pain pattern, and your history all affect what you should prioritise and how you should progress.
If you'd like some guidance specific to your situation, feel free to get in touch. Fill out the short form below and I'll personally reach out for a chat. There's no obligation — at the very least you'll come away knowing exactly what your next steps should be.
— Tim
CONTACT FORM :
If you've made it this far, you're clearly serious about getting on top of your spondylolisthesis — and that's exactly the kind of person I work well with.
Managing a spondy isn't just about knowing the right exercises. It's about having a programme built around your specific grade, your pain patterns, and your life — one that progresses you intelligently without triggering setbacks. That's what I do through PRIMEBODY, and it works around your schedule, not against it.
The PRIMEBODY App keeps everything in one place: your training plan, your progress tracking, and direct access to me whenever you need it. No guesswork, no generic programmes, no going it alone.
But enough about me — I want to hear about you.
What's your situation? What grade are you, what are your symptoms, and what do you want to be able to do that you currently can't? Leave me a message below and I'll get back to you personally.
— Tim
How can I help?
Contact
TIM BLAKEY
HEALTH & FITNESS CONSULTANT
Creator of PRIME BODY
BHSc Physiotherapy
PICP 1 & 2
Precision Nutrition Certified
RESULTS
ABOUT
Hi I’m Tim Blakey, creator of PRIME BODY. Welcome!
PRIME BODY is a culmination of my own health and fitness journey through injury and recovery to better movement, strength and muscle gain. It was created through my experience problem solving and deconstructing the barriers which stood in front of my clients’ progress as well as my own.
Sports obsession during my adolescence and teens resulted in me spending more time in a physiotherapy clinic more than on the rugby field and tennis court. Being held back from having the ability to move and feel the way I wanted to or having it feel unnatural felt like a betrayal by my own body.
This provided the necessary drive and passion to explore physiology, biology and movement.
Armed with such a fascination with the human body, sport and injury experience, Physiotherapy as a career was a no-brainer.
As my interests evolved, I developed a passion for resistance and strength training. Rehab or ‘corrective work’ and strength training were still relatively segregated from each other during the time of my studies however I made it my goal –at the very least in my own life– to align the two. They’re opposite sides of the same coin, or the yin and yang to each other.
Adding corrective work to classic strength/ hypertrophy training helps to increase longevity and reap all the other benefits that come with improving strength while also maintaining and improving optimal movement in those that regularly practice both.
Over my career I’ve accrued a significant client base in London and global that has consisted of world business leaders, Forbes listed billionaires, sportsmen and women, movie and tv stars, and even leaders of state.
Whether injured, overweight or feeling the cruel effects of aging, I realised that almost all of my patients and clients harboured similar frustrations of body-betrayal.
I developed a method that helps to optimise body composition –fat loss or a lack of muscle– fix and reduce the risk of injuries –via improved muscle balance, movement quality and performance.
Exploring the world of Nutrition became a passion of mine as well as an obvious next step in piecing together the puzzle all that is HUMAN. Understandably nutrition and diet became a crucial pillar in my Prime Body method. I’ve acquired certifications in Nutrition, tried every diet, and tried most supplements or fads. The overwhelming realisation through all of this experimentation and research is that nutrition and diet does not need to be complicated. Additionally, telling people to just stop eating their favourite foods and to just ‘eat healthier’ is not an effective strategy. I don’t endorse restrictive and unsustainable diets, and you won’t find them in my Prime Body plans either.
In developing Prime Body I identified 8 fundamentals of movement, nutrition and cognition (you can see these listed on the home page). These and their interactions between one another provides the basis of all my plans and how I aim to improve peoples’ lives. These fundamentals combined with our access to ever improving technology have allowed me to culminate all my experience and teaching into a single and convenient virtual delivery system that is there for clients whenever they need it via the PRIME BODY APP.
— Tim Blakey