Back problems can cause a lot of pain to the person who suffers them, and make it difficult to perform activities of daily living. One of these problems in this area of ??the body is scoliosis, a deviation of the spine in lateral form and that can be seen in a frontal view of the individual.
If you have been diagnosed with scoliosis, you may 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 with this condition.
What is scoliosis?
Scoliosis is a health problem of a certain severity, it is a lateral deviation of more than 10º of the spine , which is characterized by an “S” shaped or “C” shaped curve, causing anatomical alterations that the person who suffers it can not voluntarily change.
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 pronounced than others. In severe cases, scoliosis is corrected through surgery, but in mild cases exercises can be done to help improve symptoms. In moderate cases, it is possible to perform correction corset
If a person suspects that he or she suffers from scoliosis, you should consult your doctor for treatment.
Scoliosis is usually seen in childhood, but it can also occur in adulthood. At present, the exact causes are unknown , although it can occur due to a variety of reasons, including genetic motives, uneven pelvic position, spinal surgeries, poor position of the knee or foot, 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 the following:
- Idiopathic Scoliosis : Its cause is not known, but is the most common. It is usually observed between 10 and 15 years, and is diagnosed in more women.
- Congenital Scoliosis : Appears after malformations in the spine or by poor development of the vertebrae before birth.
- Neuromuscular Scoliosis : It is associated with different neurological or muscular diseases. For example, muscular atrophy or cerebral palsy.
- Scoliosis from different sources : Connective tissue diseases, bone infections, or trauma can cause scoliosis.
Useful Tips for Affected
If you have scoliosis you need to be aware of your body, especially the spine. Being aware helps you correct your posture during activities of daily living.
- Practice swimming , as it is one of the best sports to prevent and treat this condition. It causes axial traction of the entire vertebral column and, therefore, straightens it.
- Make Mindfulness . This age-old practice has proven to be key to reducing pain.
- To 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 performing physical activity and sport.
- Take care of general stress and health . Conditions such as stress can cause a worsening.
- Perform regular exercises , whether stretching or strengthening muscles.
Basic exercises to care for the back
There are different exercises that you can practice to stretch and strengthen your back like those shown below.
1. Pelvic tilt
One of the best exercises for people suffering from scoliosis is pelvic tilt.
To do this, you should lie on the floor face up and flex the knee. The arms should be relaxed at the sides. You must bring the pressure or force to the abdominal area to release tension in the lower back. Then you should raise the pelvic area upwards with a natural movement, and when the back is straight, stop for 5 seconds. Then return to the starting position.
Cat-camel exercise is very popular in yoga. To do this, you should get on all fours with your hands and knees on the floor. The abs should be tight and the head straight. Take a deep breath and lift the lower rib cage, arching back and relaxing the neck. Exhale out, lowering the chest into the body and looking slightly up. Return to the starting position and repeat.
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 to the front the exercise consists of raising your arms your legs while the trunk stays on the ground.
The plank is an exercise that brings many benefits to the back and its posture. It belongs to the group of isometric exercises, so it is necessary to keep the tense muscle in a certain position. When the plank is done well, the shoulders, 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 train only with your hands. To see how you perform the exercise, you can see the following audiovisual content.