The human spine has a certain degree of natural forward and backward curve that can be seen when observing the body from the side, giving it an "S" shape. But when the spine twists and develops curves in a sideways direction, it is a condition known as scoliosis. Curvatures can range from mild and non-symptomatic, to the more severe, requiring surgery. Exercise and stretching can provide relief from the pain and stiffness that accompany scoliosis.
Learning Correct Body Mechanics
Maintaining erect posture by learning correct body mechanics can counteract the effects of scoliosis. Usually, a patient with scoliosis will feel more comfortable in an uncorrected position, because the spine and body have grown accustomed to being out of alignment. Acquiring the corrected posture is therefore not easy or automatic and requires time and commitment to adapt to the new postural feeling.
Strength Training and Cardiovascular Exercise
Strength training exercises for the muscles of the back--when executed with perfect form--can improve the health of the back and provide long-term pain relief. Working with a physical therapist and sticking to the plan is essential. Non-jarring exercises such as walking, swimming, elliptical training and stepping on a stair machine provide the cardiovascular workout necessary for keeping your heart strong and lungs expanded.
Exercises involving running and jumping can be counter-productive, as the pounding can cause spinal compression, aggravating the curvature. Bicycling can also put the body into a position that can cause additional back pain.
Maintain High Levels of Activity
A sedentary lifestyle is one of the worst things for a spine with scoliosis. The human body is not designed or meant to sit for long periods of time, so maintaining high levels of activity will be beneficial to your back. Get a pedometer and aim for 10,000 steps per day.
Daily Stretching and Deep Breathing
As the spinal curvature worsens, twisting of the torso can push the ribs either forward or backward, which puts pressure on the lungs and can constrict them. Perform daily stretching exercises and deep breathing will keep your lungs expanded and help to alleviate breathing problems. Performing yoga is a great way to keep the spine supple. Inversion therapy is also helpful in decompressing and lengthening the spine.
Your New Best Friend, The Foam Roller
The foam roller, a 36-inch-long and 6-inch-round roller made of dense foam, is an excellent tool for self-massage of sore muscles due to scoliosis. The curvature causes one side of the spine to be stretched while the other side is contracted, both of which lead to muscular soreness. Gently rolling side to side and back and forth on a foam roller can provide tremendous relief, from the deep low back to the top of the neck.
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