Exercises for Scoliosis
Is your scoliosis causing you discomfort? Try these different exercises and say goodbye to back pains in no time.
Scoliosis is the abnormal curvature of the spine. While it is commonly manageable, there are some who experience stiffness and lower back pain. To ease the pain, they may perform the following exercises in order to strengthen the core muscles and help improve the positioning of the spine.
To build your core and lower back muscles, you may perform pelvic tilts. This exercise is best done on a flat surface with a yoga mat. While lying on your back, bend your knees with your toes pointing forward. Activate your core muscles by pushing your belly button to make your pelvis move upwards and it flattened your back against the mat. Make sure that you are using your abdominal muscles and not your knees. Hold this position for five to 10 seconds and you may repeat this exercise 10 times a day.
Sitting Rotation Stretch
The sitting rotation stretch can help lessen lower back pains by improving your flexibility. Start by sitting on a mat and crossing your right leg over the left. Position the sole of your right leg on the mat and use your right arm as your support by putting it at your back. Now twist your torso going to your right leg and stretch your left arm. If you can, deepen your stretch by making your left elbow press against your knee. Face your right shoulder to further stretch.
The cat/cow stretch also improves flexibility and is sometimes called the cat/camel stretch. Do the push-ups position on your mat and make sure that your hands align with your shoulders while your feet align with your hips. You must face downwards, making sure that your head forms a straight line with your torso and spine.
While holding a deep breath, round your back while sliding your spine upwards. Your eyes must face your belly while in this position. Now drift your chest and tail bone forward and upward. You must face the ceiling in this position. Feel the tension in your back go away while doing this exercise. You may do 10 repetitions of this exercise.
The bird dog exercise can help improve core strength and strengthen your lower back muscles. The starting position is almost the same as the cat/cow stretch, but this time, it must align your knees under the hips. Now lift your right arm, making a straight line with your shoulder, then lift your left leg, making a straight line with your hips. Hold this position for a few seconds and then repeat the position on the other side. While doing this stretch, make sure that you are not arching your back.
While these exercises will be of great help to persons suffering from back pain because of scoliosis, it is still best to consult a doctor or your therapist before performing one. There are different cases of scoliosis and there are some of these exercises that may not be suitable for specific patients. If you feel pain while doing these exercises, you must stop immediately and consult a medical professional.