Back problems can cause a lot of pain to the sufferer and make it difficult to carry out activities of daily living. One of these problems in this area of the body is scoliosis, a lateral deviation of the spine that can be seen from the front of the individual.
If you’ve been diagnosed with scoliosis, you probably want to know what you can do to improve your situation.. In this article, we offer a series of exercises that you can do if you have this condition.
What is scoliosis
Scoliosis is a serious health problem, it is a lateral deviation of more than 10 ° from the spine, Which is characterized by an “S” or “C” shaped curve, and causes anatomical alterations that the sufferer cannot voluntarily change.
The severity and symptoms of this condition depend on the age of onset, The characteristics of the injury, the location and extent of the curve, as some are more pronounced than others. In severe cases, scoliosis is corrected with surgery, but in mild cases, they can perform exercises that help improve symptoms. In moderate cases, a corrective corset can be done
If a person is suspected of having scoliosis, they should see their doctor for treatment.
Scoliosis is usually seen in childhood, but can also occur in adulthood. Currently, the exact causes are unknownAlthough it can happen for a variety of reasons including genetic reasons, uneven pelvic position, spine surgeries, improper knee or foot position, etc.
This condition generally has a good prognosis in most cases, and improvement has a lot to do with the timing of detection and treatment applied. The earlier it is better detected and treated.
Types of scoliosis
Scoliosis can be classified in different ways. They are as follows:
- idiopathic scoliosis: Its cause is unknown, but it is the most common. It is usually seen between 10 and 15 years old and is diagnosed in more women.
- congenital scoliosis: Deformities appear in the spine or due to poor development of the vertebrae before birth.
- neuromuscular scoliosis: It is associated with various neurological or muscular diseases. For example, muscle atrophy or cerebral palsy.
- Scoliosis by different origins: Connective tissue disease, bone infections, or trauma can cause scoliosis.
Helpful tips for those affected
If you have scoliosis, you need to be aware of your body, especially your spine. Being aware helps you correct posture during activities of daily living.
- practice swimmingAs it is one of the best sports to prevent and treat this condition. It causes axial traction of the entire spine and therefore a straightening.
- Mindful of dangers. This ancient practice has been shown to be essential in reducing pain. To learn more, read our article “Chronic Pain: The Role of Mindfulness and Biofeedback in Treating Persistent Pain”
- Take care of the posture in the different activities of the day: While sitting, at work, grabbing something, etc.
- Pay special attention when performing physical activity and sports.
- Take care of stress and general health. Conditions like stress can make things worse.
- Exercise regularlyWhether it’s stretching or strengthening muscles.
Basic exercises to take care of your back
There are different exercises you can do to stretch and strengthen your back like the ones we show you below.
1. Pelvic tilt
Pelvic tilt is one of the best exercises for people with scoliosis.
To do this, you need to lie on the floor face up and bend your knees. The arms should be relaxed at the sides. You need to exert pressure or force towards the abdominal area to release the tension in the lower back. Then you need to lift the pelvic area with a natural movement, and when your back is straight, stop for 5 seconds. Then return to the starting position.
The cat-camel exercise is very popular in yoga. To do this, you need to get on all fours, with your hands and knees on the ground. Your abs should be tight and your head straight. Take a deep breath and lift your lower rib cage, arching your back and relaxing your neck. Exhale outward, lowering your chest inward and looking up slightly. Return to the starting position and repeat.
The superman exercise simulates the action of this character in flight, and is extremely beneficial, being a movement similar to swimming. To do this, lie on your back with your body tense and relaxed, and your hands in front of you, the exercise involves lifting your arms and legs while your torso is on the floor.
Ironing is an exercise that brings many benefits to the back and its posture. It belongs to the group of isometric exercises, therefore it is necessary to keep the muscle tense in a certain position. When the iron is done right, the shoulders, abs and of course the back will notice the results.
5. Back extension
It is a very good exercise for the back. It consists of pulling upside down and lifting the upper train only with your hands. To see how you do the exercise, you can watch the following audiovisual content.