Scoliosis is a common condition that develops just before you reach the puberty stage. It’s when a curvature in the spine happens. The cause is not known, but some diseases like muscular dystrophy and cerebral palsy can cause it.
Sometimes, Scoliosis doesn’t need any type of treatment. Some individuals can live with mild cases of Scoliosis comfortably. However, there are severe cases that can only be treated with surgery or a back brace. The moderate and severe cases can sometimes cause the patient to breathe because of chest and lung compression. A few exercises can help reduce any back and neck pain, as well as improve your posture. These six exercises are helpful for those diagnosed with scoliosis or anyone who has a sore back from sitting at work all day.
People with Scoliosis often experience fatigue and back pain. In that case, they can do these excercises to help improve your spine and its position. The following routines will improve your overall posture, reduce pain, and strengthen your muscles.
Pelvic Tilts:
Most of the time, this exercise will help the muscles in your lower back regain their strength.
- Lay your back on the floor, or you can use an exercise mat.
- Activate butt muscles and your core to flatten your back, tilting the pelvis forward and slowly.
- Hold this position for about five seconds.
- Repeat the routine ten times, two times a day.
Sitting Rotation Stretch: This routine can help develop your flexibility and benefit in reducing back pain.
- Sit on the ground or floor, or you can use an exercise mat.
- Cross your right leg over the left leg. Slightly put the sole of your right leg on the ground.
- Put your right arm behind your back to support.
- Twist the torso slowly towards the right leg.
- Extend the left arm so your elbow will press against your knee to deepen the stretch.
- Take a look at your right shoulder to deepen the stretch once more.
- Hold this position for the recommended time of a personal trainer, a doctor, or a physical therapist.
- Repeat the exercise on your other side.
Cow/Cat: Another routine to promote flexibility and stretch into your body is the cow/cat exercise. You can also call it camel/cat stretch.
- Get on your knees and hands. The knees should be in line with the hips, and your wrist should be in line with the shoulders.
- While activating your core, you can round your back until you feel the needed stretch. It is supposed to be the “cat” position.
- Lift your tailbone and chest. Look upside while forming an arch back to stretch with the abdomen part. It is supposed to be the “camel” or “cow” position.
- Repeat the stretching routine ten times, two times a day.
Bird Dog: This routine will improve your core strength. It can develop your overall posture.
- Get on your knees and hands. Ensure that both hips are in line with your knees and the wrists are in line with your shoulders.
- Raise the right arm upward, leveling the shoulder straight in front of you.
- Raise the left leg straightly behind you, leveling the hip.
- Hold this position for the recommended time from a doctor or personal trainer.
- Ensure that you will not round or arch your back.
- Repeat the routine on the other side.
Plank: It is the simplest but most effective exercise for core strengthening. It has four different levels that you can perform.
Level 1. Elbows and Knees
- Lay on your stomach.
- Lift the torso upward by only resting your two elbows. Ensure that both elbows and shoulders are in line with each other. The forearms must be on the floor in front of you, leveling to each other, with the elbows at 90 degrees angle or position.
- Keep your knees on the floor. Slowly lift from your arms and ensure that you are not arching your back or bending your hips.
Level 2. Hands and Knees
- Get on your knees and hands.
- Ensure that the wrists are directly put under the shoulders.
- The knees must be in line with the hips behind them. And the torso must be in a straight position, in sequence, from the shoulders to the knees.
- Hold this position for the recommended time from a doctor or personal trainer.
Level 3. Elbows and Feet
- Get on your knees and hands.
- Extend the legs behind you with your toes being flexed.
- Put the elbows on the floor directly under the shoulders.
- Your body must be in a straight position from the shoulders to the toes.
- Hold on to that position as long as you can.
Level 4. Hands and Feet
- Get on your knees and hands.
- Extend the legs behind you with your toes being flexed.
- Your body must be in a straight position from the shoulders to the toes.
- Hold on to that position as long as you can.
Kettlebell Suitcase Deadlift: This final routine is created to level up the strength of the convex side of your spine. It will help lessen the pain you are experiencing. It needs proper room and equipment to perform them, and you must have a kettlebell weight.
- Pick a kettlebell weight that you believe you can lift.
- Stand up straight with the feet and hip being apart.
- Put the kettlebell outside the right foot.
- While bending your knees, slowly hinge at your hips, and keep your spine straight.
- Get the kettlebell. Pick it up in a stand-up position with a neutral spine.
- Repeat the routine as directed.
Conclusion
Before trying any of these exercises, you have to make sure that you have consulted your doctor, especially if you have a Scoliosis condition. Sometimes, there are workouts that patients should avoid. So, you have to be aware of it for your safety. In case that these exercises cause you pain, stop right away and let your healthcare professional know about it.
