Exercises To Prevent Scoliosis

There are some exercises for the prevention and treatment of scoliosis that can be combined with the use of a support vest or surgical treatment. In this article, we suggest four of them.

If you do them correctly, you can straighten your spine, chest, shoulders, and hips back to normal. However, we recommend that you see a doctor if your symptoms are very severe.

What is scoliosis?

Scoliosis is a condition that causes the spine to skew. For a large portion of the population, the spine curves at 5% or less, which is not yet considered a problem. In order to speak of scoliosis, the distortion must be greater than this reading.

Depending on the severity of the scoliosis, a person can either live a normal life (with certain precautions) or end up with surgery to correct the problem.

Causes

Although scoliosis typically occurs in childhood, it can also occur in adulthood. Its exact cause is not yet known, but its origin is influenced by many different reasons such as genetic factors, pelvic oblique, spinal surgeries, and incorrect positions of the knees or foot.

Effort typically has a good prognosis.  The prognosis depends on when scoliosis was detected and what treatment is used for it. The sooner it is detected and treated, the better.

Useful tips for preventing scoliosis

If you suffer from scoliosis, you need to be especially careful with your body, especially your back. This will allow you to correct your posture during daily chores.

• Swimming is one of the best sports for the prevention and treatment of scoliosis. It causes axial traction of the entire spine, which straightens the back.
• Practice mindfulness. It has been researched that this ancient practice helps reduce pain.
• Pay attention to posture during everyday tasks: sitting, working, lifting objects, etc.
• Pay special attention to posture during exercise.
• Control stress and take care of your health. Ailments such as stress can exacerbate scoliosis.
• Exercise regularly, either by stretching or by doing muscle fitness exercises.

Exercises to prevent scoliosis

Before you begin doing these exercises to prevent or correct scoliosis, keep in mind that correcting the problem always requires proper medical attention, depending on the type of curvature of the spine.

These exercises are suitable for the treatment of scoliosis especially before the end of the child’s growth phase, but they can also help adults to improve their quality of life.

The goal is to do these exercises to prevent or correct scoliosis three times a week. The exercises last 20 minutes and can be done at home.

1. Pelvic lift

One of the best exercises to prevent scoliosis is pelvic lifting.

• Lie on the floor on your back and bend your knees. The arms should rest on the sides.
• Tighten your abdominal muscles to release tension from the lower back area.
• Then lift your hips with a natural motion.
• When your back is straight, stop the movement for five seconds.
• Return to starting position.

2. Exercises to prevent scoliosis: lifting the arm and leg

This movement is done as follows:

• Lie on the floor. Keep your arms straight and your knees at a 90-degree angle.
• Slowly raise your right leg and left arm at the same time and return to the starting position.
• Then slowly lift the left leg and right arm at the same time and return to the starting position.

Tip: Keep your foot and arm in the air in line with your spine for 10 seconds. Do 12 repetitions.

3. Exercises to prevent scoliosis: plank

The plank movement benefits your back and posture in many ways. It belongs to the group of isometric exercises, i.e. it requires muscle tension in a certain position. When done correctly, the results are visible on the shoulders, abdominal muscles and of course the back.

Remember that during planking, the body should be perfectly straight and in line with the floor. Do not bend your knees, and be careful not to overload your back.

4. Cat and camel

This is one of the easiest exercises to prevent scoliosis.

1. Go to the floor on your knees.
2. Place your palms against the floor and straighten your arms. The knees should touch the floor and form a 90 degree angle. Curl your back by pulling your stomach inward.
3. Stretch your hips slightly forward and bend your chin to your chest by inhaling.
4. Then look up, tense your shoulders, and don’t tense your stomach as you exhale.

These exercises help prevent scoliosis. If your back pain gets worse, see a doctor. Your doctor will advise you on the best treatment for you.