5 Scoliosis Exercises to Relieve Chronic Pain
Scoliosis is a spinal condition caused by a neuromuscular disorder where motor-sensors miscommunicate with each other in the upper and lower parts of the spine. Over time, these miscommunications cause the spine to curve in an abnormal manner. As you can imagine, having a warped spine can eventually cause a great deal of pain. Aside from minimally invasive correction procedures, there are several scoliosis exercises individuals can do to reduce pain and lead a happier and healthier life. If you or a loved one suffer from scoliosis pain, try these simple yoga poses each day with the guidance of a professional spine physician to see if they can make an impact on your daily life.
The Cat and Cow Pose
The cat and cow pose are simple positions that are designed to loosen up your muscles and keep you from sustaining an injury during your workout or yoga session. Both positions are done on your hands and knees. To perform a cow position, inhale deep and lower your belly while keeping your chin up. Keep your knees separated, your toes pushing into the ground, and your tailbone lifted up. Your arms should also be straight and taut. Hold this position for several seconds. Now exhale and move into the cat pose. The cat pose is essentially the polar opposite of the cow pose. Put your head down and pull back your belly so your spine is shaped into a curved mound. Lower your tailbone and hold this for a few moments. Do this several times until you feel limber enough to begin your workout.
The Child’s Pose
After you’ve finished with the cow and cat pose, it’s natural to shift into a child’s pose. This will further loosen up your back muscles and relax your spine. While still on your knees, sit back so your buttocks touches your feet and then slowly lower your torso and head to the ground. You want your forehead touching the yoga mat and your back should follow the curve of your thighs since your belly is resting on them. Now stretch out your arms ahead of you and rest them on the mat with their palms down. You can also have your arms tucked back towards your feet with their palms facing up. Hold this position until you are comfortable to move on.
The Upward and Downward Dog Pose
As a safe scoliosis treatment, upward and downward dog positions can elongate your spine and relieve pressure in your back while also strengthening its surrounding muscles. To perform this exercise, start with a prone plank position and have your arms out straight. It’s important to have your hips back as far as they can go. Hold this position for several seconds and then gently lower your core back to the ground. Without causing strain to your back, try your best to get your body as close to the ground as possible. Repeat this process again with 2 to 3 sets of 5 to 10 reps.
The Triangle Pose
Another great scoliosis exercise is the triangle pose. This yoga pose helps elongate your spine and reduce pressure on your ribcage and its surrounding muscles. With your feet flat on the floor, begin this pose by anchoring yourself in a wide stance, while still having a sense of balance. Now slowly bend your torso sideways and reach for the shin on one side of your body. Make sure your shoulders align vertically and your outer arm is stretched towards the ceiling. We recommend emphasizing more on the concave side of your spine since it will help align it better and release pressure. If you focus on the convex side, you should make an effort to twist your torso in a manner that creates symmetry in your back.
The Warrior One Pose
When properly done, this pose can further develop back muscles and give them the strength they need to withstand pressure and support your spine. The stance begins by having one leg kneeled in front of you at a 90-degree angle (or as close as you can get it) while your other leg is stretched out behind you with the heel pulled down to the ground. Now stiffly raise your arms above your head, keeping them parallel with each other and their palms facing. The lower abdomen muscles should be contracted to further support the lower back and your hips should be facing forward. Breathe deep. Hold this position for some time and switch the legs every once in a while to provide you with a balanced workout.
Each year over 3 million scoliosis conditions are diagnosed, many of which are between the ages of 10-12. In many cases, the spinal condition gets progressively worse over time and can lead to chronic pain since the spine tugs on surrounding muscles and puts pressure on the rib cage. Scoliosis exercises and physical therapy can relieve this pain, but we recommend talking to a trained professional. If you’d like to find out more about surgical or non-surgical solutions for scoliosis, contact a spine doctor today. At US Pain & Spine Institute, we’re more than your spine physician; we’re your health partners.