Scoliosis is a condition that millions of people worldwide have to contend with each year. Although severity can vary, managing scoliosis often involves a range of medical treatments and physical exercise. Exercising regularly can also help reduce associated symptoms, improve posture and strengthen supporting muscles around the spine. Read on as we find out the best exercises for scoliosis, offering a full guide to assist sufferers in handling their condition and getting better day-to-day.
What is Scoliosis?
Scoliosis is an abnormal lateral curvature of the spine that often appears during adolescence but can also occur in adulthood. The severity of scoliosis can vary greatly from individual to individual. Some may experience minor aches and pains, whereas others will have significant challenges. From genetic factors to neuromuscular conditions, the condition can be caused by several issues, including congenital abnormalities. While scoliosis may not necessarily be curable, regular exercise is key to keeping its impact on health and well-being at bay, as functional abilities should improve.
Key Goals of Exercise for Scoliosis
The main goals are to improve posture through exercises for scoliosis that correct postural imbalances and decrease pain and tightness by using stretching techniques that will loosen up tissue limitations and move the joints into a fuller range of motion for flexibility gains that occur gradually over time; work on a stable core strength pushing for spine stabilisation, maintaining proper alignment both frontal and sagittal planes; balance muscle strength developing even though trunk musculature ultimately preventing future curvature.
Recommended Exercises for Scoliosis
1. Pelvic Tilts
The most basic lower back exercise is the pelvic tilt, which recruits both your abdominal and lower back muscles for proper execution. This would help improve posture and relieve some strain on the lower back, which can sometimes hurt due to scoliosis.
Lay on your back with your feet flat and knees bent. Contract your ab muscles and rock your pelvis up so that you press the small of your back into the floor. Pause for a few seconds and then release it. Repeat 10-15 times.
2. Cat-Cow Stretch
It is a full-body dynamic stretch that helps improve spine flexibility and reduce stiffness.
Start in a tabletop position (on your hands and knees). Exhale, round your spine into (Cat Pose), tuck in the tailbone and lower your head. And then inhale, arching your back, lifting your chest to the ceiling, gazing forward and lifting your torso. Breathe as you round your spine, tucking the chin to the chest and pulling that belly button towards the spine (Cat Pose). Do this for 10-15 reps.
3. Side Planks
The side plank is an oblique strengthening exercise that increases the lateral stability of the spine—especially useful for patients with scoliosis.
Lie on your side with your legs extended and feet stacked. Lift yourself on your forearm with your hips lifted off the ground in line from head to feet. Hold the pose for 15–30 seconds before moving to your opposing side. Repeat 2-3 times on each side.
4. Bridges
Bridges activate the glutes, lower back and core to stabilise your spine.
Rock gently side to side, coming onto your back with knees bent hip-width apart. Raise your hips to the sky, squeeze your glutes and lightly engage the core. Pause for a moment, then lower your hips back to the floor. Perform 10-15 repetitions.
5. Child’s Pose
The restorative pose for this lace is meant to stretch out and remove the stiffness of our back.
Begin in child’s pose: kneeling back on the mat, feet bringing big toes to touch, knees apart. Kneel back behind with your heels and extend your arms directly in front, lowering your forehead to the ground. Hold for 20–30 seconds, and then slowly return to the main position. Repeat 2-3 times.
6. Thoracic Extension
Thoracic extension exercises for scoliosis can help facilitate better upper back mobility, often affected by scoliosis.
Keep your back straight, sitting or standing. Put your hands behind your head, and arch your upper back slightly, leaning slightly back. Then, come back to the starting position! Repeat 10-15 times.
7. Standing Forward Bend
Apart from the spinal stretch, it also assists in relieving tension, which is useful among back muscles.
Stand feet hip-width apart. The other is to simply hinge at the hips and reach towards the ground with a slight bend in your knees. Relax your head and neck, holding the stretch for about 20–30 seconds. Gradually, come back up to standing. Repeat 2-3 times.
Tips for Exercising with Scoliosis
- Consult a Professional: If you have moderate to severe curvature or other underlying health issues, it is important to seek the advice of your healthcare provider and/or physical therapist before starting any exercise program.
- Focus on Form: Poor form can worsen symptoms of scoliosis, so it’s essential for gym exercises. Be aware of body alignment and refrain from any painful activity or exercise.
- Gradual Progression: Begin with physical activity you can manage, and work to slowly add more intense activities as your strength and range of motion improve.
- Consistency: Regular exercise is one of the best ways to manage scoliosis. Choose a balanced programme that focuses on strength, flexibility, and stability exercises.
- Listen to Your Body: Always heed your body’s subtle cues. Stop and consult a professional if the exercise causes any discomfort or pain.
Conclusion
Though scoliosis is a difficult condition to live with—and exercise with—creating a varied exercise program can greatly mitigate symptoms. These exercises can help people with scoliosis have better posture and become more mobile while strengthening their core muscles to maintain balance. Always work with healthcare professionals to custom-fit an exercise program to your needs and abilities.
Published by HOLR Magazine.