Scoliosis is a sideways curvature of the spine that occurs most often during the growth spurt just before puberty. While scoliosis can be caused by medical conditions like cerebral palsy and muscular dystrophy, the cause of scoliosis in most people is unknown. Common signs of scoliosis include uneven shoulders, one shoulder blade that appears more prominent than the other, an uneven waist or one hip appearing higher than the other. While severe scoliosis requires medical attention, there are some things you can do to help relieve pain.
Step 1
Perform leg and arm extensions regularly. To properly perform leg and arm extensions, start with your hips directly over an exercise ball. With one toe down, extend your left hand up, keeping your right palm pointing down while lifting your right leg up. Hold the position and count to three before repeating the movement on the other side. Continue the exercise for three sets of 10, resting for 30 to 60 seconds between sets.
Step 2
Do the back extension exercise to relieve pain and improve posture. Start with your stomach on top of an exercise ball and your knees down on an exercise mat or on the floor. Lean forward on the ball in a relaxed position and raise your back until it feels straight and just above the top of the exercise ball. Raise your hands and arms until they are just above the top of the ball as well and hold the position for five seconds. Repeat the exercise 10 times or as much as you are able at first.
Step 3
Add stretching exercises like the upper back stretch to reduce tension and increase flexibility. Begin by standing up straight, with your feet slightly wider than shoulder-width apart and your knees slightly bent. Interlock your fingers and push your hands as far out from your chest as possible, allowing your upper back to relax until you feel the stretch between your shoulder blades.
Step 4
Incorporate the back stroke into your exercise routine to strengthen the back muscles without excess strain. While strokes like the breast stroke and butterfly can increase tension and pain, the back stroke will not. Swimming is also a total-body workout, making it an excellent choice for regular exercise for those with scoliosis.
Tips and Warnings
- Talk with your doctor before starting a new exercise routine. He may be able to recommend exercises and activities more suited to your particular condition.
Things You'll Need
- Exercise ball
- Exercise mat (optional)
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