Scoliosis is defined as an abnormal curvature of the spine. There are three main types of this pathology: functional, neuromuscular and idiopathic. Which treatment is best for you depends on the type of scoliosis you suffer from, its severity, and whether it will get worse over time.
Steps
Method 1 of 2: Exercises to Relieve Symptoms
Step 1. See your doctor
The following exercises can be adapted to the types of scoliosis with C and S curvature, to the right or to the left. However, you should always consult with your orthopedist to make sure you are doing them correctly.
- Your orthopedist or physical therapist will advise you on exercises specific to the type of curvature of your scoliosis, so that you can get effective treatment.
- General, balanced physical activity is accepted as an alternative to surgery to reduce the symptoms of back pain associated with mild or moderate scoliotic curvatures. However, avoid training only one side of the body, in the hope of correcting any imbalances.
- While these exercises can be used as part of a larger training program, focusing on only one side of the body can cause muscle imbalance and worsen symptoms. Furthermore, this type of activity has not been shown to reduce or delay the progression of curvature.
Step 2. Do the training ball stretch
Kneel on a mat, then place a large exercise ball against your hip on the convex side of your bend. Lean sideways over the ball, until your hip rests on the ball, between the hip and the lower part of the rib cage. Maintain balance with both feet and lower hand, stretching the other to make the stretching exercise more effective.
Hold the position for 20-30 seconds and complete 2-3 repetitions. You can repeat this exercise every day
Step 3. Try stretching with the foam roller
Wrap a towel around a foam roller and spread it horizontally on the mat. Lie on the tool on your side so that it is perpendicular to your body. It should be in the space between the hip and the lower part of the rib cage. Extend your upper leg and bend the other leg behind you, at the knee. Extend your upper arm outward, until your hand touches the floor.
Try to hold the position for 20-30 seconds, then complete 2-3 repetitions. You can repeat this exercise every day
Step 4. Stretch with a helper
Lie prone on the floor, then lift your body into a plank position, holding your weight only with your toes, forearms, and elbows. Your helper will have to kneel next to you, on the convex side of the curvature of your back, then place their hands on your chest and gently pull towards you. This allows you to deeply stretch the muscles and joints.
Hold for 20-30 seconds and complete 3-4 repetitions. You can try this exercise every day
Step 5. Do the stairs exercise
One of the physical defects that most often contributes to the development of scoliosis is the difference in leg length. Step onto a step with the longest leg. Lower the other to the floor, bending it at the knee. At the same time, raise the arm of the side with the shorter leg as high as possible. For example, if you are lowering your left leg, raise your left arm.
Complete 2-3 sets of 5-10 repetitions of this exercise, on one side only. You can repeat it every day
Step 6. Stretch the Downward Dog Pose
This classic yoga posture is also effective for treating scoliosis. Start prone, with your legs and arms stretched out in front of you, palms on the floor. Keep your hands on the ground to stay balanced, then slowly lift your hips and buttocks into the air, forming a triangle with the floor as a base.
Hold for 5 seconds, then slowly lower yourself, returning to the plank again. Complete 2 or 3 sets of 5 to 10 repetitions each. You can repeat this exercise every day
Step 7. Try to stretch your muscles with your legs apart
This exercise is also designed to correct scoliosis caused by the difference in leg length. Step forward with the longest leg. Keep your torso straight as you begin to shift your weight back and forth between your front and back legs. Bend your front knee as you put weight on that joint. Raise the arm of the opposite side as high as possible and at the same time extend the other arm behind you, palm facing up, as far as you can go without pain.
- This movement causes the torso and spine to rotate towards the side of the longer leg.
- Do this exercise on one side only. Complete 2 or 3 sets of 5 to 10 repetitions each. You can repeat it every day.
Step 8. Do forward pushups
Start with your knees on the mat and your stomach on top of a large exercise ball. Drop forward over the ball in a relaxed position. From this position, rise until your back is perpendicular to the ball itself. Keep your arms and legs straight, so that they too are perpendicular to the sphere.
Hold the position for 10 seconds and complete 10 repetitions
Step 9. Stretch your back by lifting the weights into a crouched position
Begin this exercise by sitting on top of a large exercise ball, with your feet flat on the floor to maintain balance. Bend like a book, until you can wrap your arms around the mid-thighs. Loosely locking your elbows and keeping your arms close to your hips, hold two light dumbbells, lift them until they are parallel to the ground, then lower them again.
You can complete 3 sets of 10 repetitions of this exercise, which you can repeat every day
Method 2 of 2: Receive Other Treatments
Step 1. Determine what type of scoliosis you have
There are three primary forms of this condition - functional, neuromuscular and idiopathic scoliosis - each of which may require different treatments. Additionally, patients may also have a C or S curvature of the spine. Your doctor will be able to help you diagnose your postural defect and identify the best treatment options for you.
- Functional scoliosis is a curvature of the spine due to a structural defect in another part of the body, such as the difference in length between the legs. This problem can usually be corrected by an orthopedic wedge, which can be inserted into footwear. It is a medical device that helps correct the difference in length between the legs and prevent the spine from curving abnormally.
- Neuromuscular scoliosis is a curvature of the spine due to structural abnormalities of the spine itself. Due to the high likelihood of this condition getting worse, it is often treated with surgery.
- Idiopathic scoliosis, as its name indicates, is a curvature of the spine that occurs for unknown reasons. Often, this pathology corrects itself in childhood, but it is necessary to keep it under control. If it occurs in school-aged children, the chances of it getting worse increase considerably. If the curvature is less than 25 °, no treatment is required.
Step 2. Learn about braces and surgical options
In general, 25 ° to 40 ° angle bends may require a brace. Surgery is recommended for bends over 40 °. Your doctor will determine which treatment is best suited to your specific case.
Step 3. Consult your doctor about the types of treatment available
In addition to the exercises you can do at home, explained in the first part of this article, your orthopedist or physiotherapist may suggest a more rigorous solution, based on one of the main methods of treating scoliosis, which include the Schroth method, the Nu Schroth and the Scientific Exercises Approach to Scoliosis (SEAS). Each of these methods uses different principles and techniques tailored to the exact spinal curvature of a given patient.
- The Schroth Method treats scoliosis by trying to reverse the abnormal posture. The exercises aim to correct the position of the pelvis, using spinal stretch and rotational angular breathing to help achieve the best possible posture. Finally, they use the tension of the trunk muscles to strengthen them and promote correct posture.
- The Nu Schroth Method reflects new medical knowledge and advances in understanding this disease over the past decades. Some advantages of this method include a routine of exercises to do at home - and therefore easier to perform regularly, diagnostic imaging tests done periodically to monitor the progress and effects of the exercises, chiropractic techniques, and manual therapy to improve health. effectiveness of workouts.
- The SEAS method involves doing exercises twice a week at home or in a physiotherapy center. The advantages of this method include Active Self-Correction (ASC) exercises, which are completely customized for the individual patient, positions that help him achieve maximum function, and the inclusion of exercises to improve neuro-motor control and stability.
