Back problems can cause a lot of pain to the person who suffers them, and make it difficult to perform everyday activities. One such problem in this area of the body is scoliosis, a lateral deviation of the spine that can be seen in a front 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 health problem of certain gravity, it is a lateral deviation of more than 10º of the spine , which is characterized by an “S” or “C” curve, and causes anatomical alterations that the person who suffers 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, a brace may be used

If you suspect scoliosis, you should consult your doctor so that you can receive treatment.

Causes

Scoliosis is usually seen in childhood, but can also occur in adulthood. Currently, the exact causes are unknown , although it may 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 timing of detection and treatment applied. The earlier it is detected and treated the better.

Types of scoliosis

Scoliosis can be classified in different ways. They are as follows:

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

Useful tips for those affected

If you have scoliosis, you need to be aware of your body, especially your spine. Awareness helps you to correct your posture during everyday activities.

  • Practice swimming , because 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.
  • Mindfulness beam . This age-old practice has been shown 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”
  • Taking care of posture in the different activities of daily life : when sitting, at work, when taking something, etc.
  • Pay special attention when doing physical activity and sport.
  • Taking care of general stress and health . Because conditions like stress can make them worse.
  • Perform regular exercises , either stretching or strengthening muscles.

Basic back care exercises

There are different exercises you can do to stretch and strengthen your back like the ones shown below.

1. Pelvic tilt

One of the best exercises for people with scoliosis is pelvic tilt.

To do this, you must lie on your back on the floor 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 the tension of the lower back. Then you should lift your pelvic area upwards in a natural movement, and when your back is straight, stop for 5 seconds. Then return to the starting position.

2. Cat-camel

The cat-camel exercise is very popular in yoga. To perform it, you must get down on all fours with your hands and knees on the floor. Your abs should be tight and your head should be straight. Breathe deeply and lift your lower ribcage, arching your back and relaxing your neck. Exhale outward, lowering the chest to the inside of the 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, being a movement similar to swimming. To perform it, lie face down with your body extended and relaxed, and with your hands in front of you, the exercise consists of raising your arms and legs while your trunk remains on the ground.

4. Iron

The iron is an exercise that provides many benefits for the back and your posture. It belongs to the group of isometric exercises, so it is necessary to keep the muscle tense in a certain position. When the iron is done well, the shoulders, the abdominals and, of course, the back feel the results.

5. Back extension

It’s a very good exercise for the back. It consists of lying on your stomach and lifting the upper body with your hands only. To see how he performs the exercise, you can watch the following audiovisual content.