5 basic exercises to prevent and cure scoliosis
Back problems can cause a lot of pain to the person who suffers, and hinder the realization of activities of daily life. One of these problems of 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 perform if you are affected with this condition.
What is scoliosis?
Scoliosis is a serious health problem, it is a lateral deviation of more than 10º of the spine , which is characterized by an "S" shaped curve or "C" shape, and causes anatomical alterations that the person suffering from it can not change voluntarily.
The severity and symptoms of this condition depend on the age of onset , the characteristics of the lesion, the location and the magnitude of the curve, since some are 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 make corrector corset
If a person suspects that they have scoliosis, they should consult their doctor in order to receive treatment.
Causes
Scoliosis is usually seen in childhood, but it can also occur in adulthood. Nowadays, the exact causes are unknown , although it may occur due to a variety of reasons, including genetic motives, uneven pelvic position, spinal surgeries, malposition of the knee or foot, etc.
This condition usually has a good prognosis in most cases, and the improvement has much to do with the time of detection and treatment applied. When earlier it is detected and treated 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 frequent. It is usually seen between 10 and 15 years, and is diagnosed in more women.
- Congenital scoliosis : Appears after malformations in the spine or by a 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 from 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 the spine. Being aware helps you to correct the posture during the activities of daily life.
- Practices 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.
- Do Mindfulness . This millennial practice has shown that it is key to reducing pain. To learn more, you can read our article "Chronic pain: the role of Mindfulness and Biofeedback in the treatment of persistent pain"
- Take care of the posture in the different activities of the day to day : when sitting, at work, when catching something, etc.
- Pay special attention when doing physical activity and sport.
- Take care of general stress and health . As conditions like stress can cause a worsening.
- Perform exercises regularly , whether they are stretching or muscle strengthening.
Basic exercises to take care of your back
There are different exercises that you can practice to stretch and strengthen your back like the ones shown below.
1. Pelvic tilt
One of the best exercises for people suffering from scoliosis is the pelvic tilt.
To do this, you should lie on the floor on your back and bend your knees. The arms should be relaxed on the sides. You must bring the pressure or force to the abdominal area to release tension in the lower back area. Then you should lift the pelvic area up with a natural movement, and when the 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 do it, you must get on all fours with your hands and knees on the ground. The abdominals should be tight and the head straight. Breathe deeply and lift the lower rib cage, arching the back and relaxing the neck. Exhale outwards, lowering the chest towards the inside of the body and looking slightly upwards. 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 do this, lie on your stomach with your body extended and relaxed, and with your hands in front, the exercise consists in raising your arms while your trunk remains on the ground.
4. Iron
The iron is an exercise that brings many benefits for the back and its posture. A group of isometric exercises belongs, so it is necessary to keep the tense muscle in a certain position. When the iron is done well, the shoulders, the abs and, of course, the back notice the results.
5. Back extension
It is a very good exercise for the back. It consists of lying on your stomach and lifting the upper body only with your hands. To see how you perform the exercise, you can see the following audiovisual content.
