If your doctor has diagnosed you with scoliosis, any type of exercise may help improve your overall health and improve your mobility. Yoga is a particularly helpful way to reduce pain and lengthen the spine. Although it's not scientifically proven to stop or treat scoliosis, it may help improve your flexibility and reduce discomfort. Talk to your doctor before trying any yoga exercises for scoliosis, especially if you suffer from other injuries or health concerns.
About Scoliosis
Scoliosis occurs when the spine begins to curve sideways, usually during puberty. Scoliosis can be mild -- in these cases, treatment may not be necessary. In severe cases of scoliosis, the spine may inhibit your breathing. Your doctor may recommend wearing a brace or getting spinal surgery to straighten the spine. Your doctor may recommend using yoga to increase flexibility in the spine and reduce pain and stiffness associated with scoliosis, although yoga may not be beneficial in every case of scoliosis.
Reduce Pain With Yoga
When you first start doing yoga exercises, you may experience soreness. This is because yoga challenges the alignment of your spine -- this repositioning may feel slightly uncomfortable. As the muscles around your spine strengthen, you will experience less discomfort. Eventually, your body will adjust to the exercises, and they will help relax the body and reduce pain due to scoliosis. If you still notice pain after several weeks of yoga, consult your doctor.
Bar Stretch
The bar stretch may help lengthen the spine and reduce pain. Use a dance bar or a countertop to help you complete the exercise. Hold onto the bar with your hands at about the width of your shoulders. Step backward and bend at your hips until your back makes a parallel line with the ground. Lift your toes off the ground and balance on your heels as you pull against the bar, allowing your body weight to fall backward while you hold on tight. Do not let the chin lift up in the air. Feel the stretch in your spine. Take a step forward with each foot, then bend the knees into a 90-degree angle as you stretch your butt toward the ground and away from the bar. Stretch your middle back. Take another step forward, then bend your knees into a squatting position, keeping your heels on the ground. Keep your butt down as you stretch your lower spine.
Chair Twist Position
The chair twist position may help prevent the spine from rotating too far to the left or right. Do exercises to lengthen the spine, like the bar stretch, before doing the chair twist. Sit on a chair sideways, so your right side is leaning against the back of the chair. Hold the sides of the chair's back with both hands. Press your feet and knees together and place both feet flat on the ground. Breathe in as you straighten your spine, imagining a string pulling up the top of your head. As you breathe out, twist your back to the right as you press against the chair with your right hand. Breathe as you continue to relax, twisting farther into the stretch. Twist in the opposite direction.
