Scoliosis is a condition that affects the curvature of the spine from side to side, causing it to take the shape of an “S” or a “C.” Scoliosis can be non-structural, which occurs when the spine is of standard structure. The curvature is temporary; the cause will be identified and corrected. In other cases, scoliosis is structural; the spine has a defect due to disease, infection, or blow that makes the curvature permanent and requires treatment.
Scoliosis is present in 3.5% of the world’s population and is a condition that tends to affect women more than men. Scoliosis progressively deforms the spine; for this reason, it is essential to slow down as much as possible the evolution of the curvature of the vertebrae. To achieve this, many specialists recommend leaning on the practice of some sports and exercises that help slow down this condition and reduce back pain or lumbago. For this reason, in this FastlyHealarticle, you will be able to know what are the recommended exercises for scoliosis.
The treatment of scoliosis is not based solely on exercises, so the specialist must determine the origin of this condition to suggest an excellent way to treat it, prevent it from progressing, and reduce its symptoms if they occur. Present. When a person is diagnosed with scoliosis, it is necessary to determine if he is in the growth stage, if the defect is congenital, if a disease causes it, or if it is a temporary condition; depending on all these factors, a series of steps will be determined. Follow that can include therapy, medication intake, and physical activity, among others, to help improve this disease.
Therefore, it is essential to note that the exercises recommended for scoliosis do not cure the disease; they are only a complementary alternative to help correct the curvature of the spine. Let’s find out which ones are the best.
Swimming is perhaps the sport most recommended by doctors for people who have scoliosis. And the reason is that swimming is one of the few disciplines that strengthen the muscles of the whole body, especially those of the back because the effort is directly linked to this area that is totally in motion. When the back muscles are strong and gain muscle mass, they help the back stiffen. As if that weren’t enough, since swimming is a water sport, it helps reduce any tension concentrating on the muscles and vertebrae in the spine.
However, when a person has scoliosis, some swimming styles are more effective than others, so taking classes with a specialized trainer is highly recommended to prevent freestyle from further injuring the spine. It is recommended to swim backstroke and front crawl to improve scoliosis, and the butterfly and breaststroke should be avoided since they arch the spine.
Few people with scoliosis have not gone through a physiotherapy room. This discipline offers a complete treatment that combines the application of specific resources such as electricity to reduce back pain intensity and exercise and movements that will help correct the curvature or slow its progress.
However, performing other exercises together with physical therapy is essential in the treatment of scoliosis for many. Therefore, the specialist can assign a few physiotherapy sessions only and suggest the practice of a sport such as swimming in the long term as a preventive tool for pain and vertebral deviation.
Stretching is an excellent alternative for scoliosis because it allows, as the name implies, to stretch the muscles and vertebrae of the spine. Some stretches that are worth practicing are:
- Lie on your back on a mat with your legs straight. Then place one leg crossed over the other and lift your back off the floor to try to touch the tips of your toes with the advice of your fingers.
- Sit on the mat in the Indian position. Stretch your arms out in front and clasp your hands with your palms facing out. Begin to stretch your arms as far forward as possible without moving from place.
- Lie down on the mat with both legs straight. Then lift one leg entirely straight up. Hold it with your hands and begin to lean it towards you as if you want to touch your forehead with your knee. This will help to stretch the spine, especially in the lower back. When doing this stretch, always keep your back straight on the mat, do not get up. Repeat with the other leg.
Once you have done these stretches, you can proceed to accompany them with some of the recommended exercises for scoliosis that we show you below that you can do both at home and in the gym.
To do this exercise for scoliosis, you will need to get into a doggy position on a mat. Keep both arms straight to support yourself on the palm of your hands. Then, stretch one of your legs back, keeping it straight and aligned with your spine. Hold this position for 10 seconds and lower your leg. Repeat with the other leg and perform three sets of 12 reps.
In the following article called what exercises to do if I have scoliosis? We explain step by step how to practice these exercises.
The abs are much stronger than the abdominal muscles. And having solid muscles is vital to treating scoliosis, as stretching is useless if the power remains weak. If we take into account that scoliosis can cause lower back pain, one of the best abdominals to strengthen the lower back and prevent this symptom are the traditional ones, those that we do by lying on our back on a mat with our legs bent and carrying our head as far as possible. As close as we can to our knees.
Of course, these abs can be perfect if you practice them correctly, but if you do them with the wrong posture, you may hurt yourself. So while doing them, pay close attention not to take your lumbar or feet off the ground. You shouldn’t do them too fast, either, and remember that the head never lowers until it touches the mat but keeps back and forth in a short, closed motion that causes abdominal contraction. If you have doubts about doing sit-ups at home, don’t do them or ask for supervision from someone with experience.
To reduce low back pain, you can also practice the exercises discussed in this article.
Other recommended exercises for scoliosis
- Strengthening the abdomen: More than an exercise, it is a posture. It consists of always sitting with your back straight and beginning to tuck your stomach to the point that you feel like you are pushing your navel firmly back. This helps strengthen your back and abdominal muscles.
- Wall slide: Lay your back straight to a wall and place your feet at shoulder level. In that position, begin to lower yourself with the help of your legs, always keeping your back against the wall. Stop slipping when squatting and hold for 10 seconds. Then go up slowly and repeat ten times.
In the following FastlyHealarticle: scoliosis symptoms and treatment, we explain everything you need to know about this condition.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.