5 basic exercises to prevent and cure scoliosis

Back problems They can cause a lot of pain to the person who suffers from them, 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 in a frontal view of the individual.

If you have been diagnosed with scoliosis, you probably want to know what you can do to improve your situation.. In this article we propose a series of exercises that you can do if you are affected by this condition.

What is scoliosis

Scoliosis is a serious health problem. This is a lateral deviation of more than 10º of the spine, which is characterized by an “S”-shaped or “C”-shaped curve, and causes anatomical alterations that the person who suffers from it cannot change voluntarily.

The severity and symptoms of this condition depend on the age of onset, the characteristics of the lesion, the location and magnitude of the curve, as some are more pronounced than others. In severe cases, scoliosis is corrected through surgery, but in mild cases, exercises can be performed to help improve symptoms. In moderate cases it is possible to perform a corrective corset

If a person suspects that he suffers from scoliosis, he should consult his doctor to receive treatment.

Causes

Scoliosis is usually seen in childhood, but it can also occur in adulthood. Currently, the exact causes are unknown, although it can occur due to a variety of reasons, including genetic reasons, uneven pelvic position, spinal surgeries, poor knee or foot position, etc.

This condition usually has a good prognosis in most cases, and the improvement has a lot to do with the time of detection and the treatment applied. The sooner it is detected and treated, the better.

Types of scoliosis

Scoliosis can be classified in different ways. They are the following:

• Idiopathic scoliosis: Its cause is not known, but it is the most common. It is usually observed between the ages of 10 and 15, and is diagnosed in more women.
• congenital scoliosis: It appears after malformations in the spine or due to poor development of the vertebrae before birth.
• Neuromuscular scoliosis: It is associated with different neurological or muscular diseases. For example, muscle atrophy or cerebral palsy.
• Scoliosis due to different origins: Connective tissue diseases, bone infections, or trauma can cause scoliosis.

Useful advice for those affected

If you suffer from scoliosis, you need to be aware of your body, especially the spine. Being aware helps you correct your posture during activities of daily living.

• Practices swimming, as it is one of the best sports to prevent and treat this condition. It causes axial traction of the entire spine and therefore straightens it.
• Do Mindfulness. This ancient practice has proven to be key to reducing pain. To know more, you can read our article “Chronic pain: the role of Mindfulness and Biofeedback in the treatment of persistent pain”
• Take care of your posture in different day-to-day activities: when sitting, at work, when picking up something, etc.
• Pay special attention when doing physical activity and sport.
• Take care of general stress and health. Well, conditions such as stress can cause a worsening.
• Perform exercises regularly, whether stretching or muscle strengthening.

Basic exercises to care for your back 

There are different exercises that you can practice to stretch and strengthen your back, such as the ones we show you below.

1. Pelvic tilt

One of the best exercises for people who suffer from scoliosis is the pelvic tilt.

To do it, you must lie on the floor face up and bend your knees. Your arms should be relaxed at your sides. You must bring the pressure or force towards the abdominal area to release tension in the lower back area. Then you must lift the pelvic area upward with a natural movement, and when the back is straight, stop for 5 seconds. Then return to the initial position.

2. Cat-camel

The cat-camel exercise is very popular in yoga. To do it, you must get on all fours with your hands and knees on the floor. Your abs should be tight and your head straight. Breathe deeply and lift your lower ribcage, arching your back and relaxing your neck. Exhale outward, lowering your chest toward the inside of your body and looking slightly upward. Return to the starting position and repeat.

3. superman

The superman exercise simulates the action of this character when flying, and is extremely beneficial, as it is a movement similar to swimming. To do it, lie face down with your body extended and relaxed, and with your hands in front. The exercise consists of raising your arms and legs while your trunk remains on the ground.

4. Iron

The plank is an exercise that provides many benefits for your back and your posture. It belongs to a group of isometric exercises, so it is necessary to keep the muscle tense in a certain position. When the plank is done well, 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 lying face down and lifting the upper body with only your hands. To see how he performs the exercise, you can watch the following audiovisual content.