Bracing is the only nonsurgical treatment that has been shown to slow the progression of idiopathic Scoliosis. However, exercise can be a great way to strengthen your back and promote healthy posture.
Here are some exercises for scoliosis patients. You should learn proper technique under the guidance of a doctor.
Arm/leg Raise
Arm/leg lifts strengthen your core muscles and lower back muscles. This helps support your spine. Here’s how you do it:
Place a towel under your pillow and lie on your stomach. Your arms should be extended above your head.
- Slowly lift one arm off of the ground. Hold for a second, then lower it back to ground.
- Repeat this 15 times for the other arm and leg.
Core Body Strength Exercises
This exercise may be more challenging for you. It requires coordination and balance as well as additional coordination. This exercise is also known as an opposite arm/leg lift or a bird dog exercise.
Place your hands on your knees and get down onto your knees. Your spine should be straight. Keep your hands below your shoulders, and your knees under your hips.
Reach out with one arm and hold it straight. Keep your other leg straight and level by extending the arm out in front.
- Take a few deep, slow breaths and then slowly lower your arm to the starting position.
- You can do the same exercise with the other arm or leg. You can do 10 to 15 repetitions per side.
2 Exercises to Relieve Lower Back Pain
This exercise can be done by some people lying on their stomachs over an exercise ball. Discuss this option with your doctor to find the best version for you.
Uses of the Exercise Ball
Pelvic tilt
Your abdominal muscles will be strengthened by the pelvic tilt. It is best to do it on a yoga mat.
Place your back on the ground. Place your hands on the floor and bend your knees.
Your belly button should be pulled in, so that your pelvis presses towards the ceiling and your back is flat against the ground.
- For 20 seconds, hold this position and then release your tension. Do this 10 times.
- To perform the pelvic tilt, you should rely on your core muscles and not push with your legs.
- Recommendations for Back Exercises and Abdominal Workouts
Mendations
Although this exercise seems simple, it can be difficult to master. You may find it helpful to work with a physical therapist to help you practice the technique.
