A curved spine can lead to back pain and even injury. According to "A Patient's Guide to Rehabilitation for Low Back Pain," an online article provided by the University of Maryland Spine Center, proper posture is the best way to prevent a curved spine, as well as exercises that increase the spine's flexibility, overall conditioning and strength. If you have been diagnosed with scoliosis, back exercises will not provide a cure, although they may help relieve discomfort and tension.
Cat and Cow
Many Yoga postures can improve posture and encourage proper alignment. The Cat and Cow pose, a common Yoga exercise, is an excellent way to keep the spine neutral and properly aligned. Begin on your hands and knees, with the knees directly below the hips and the hands directly below the shoulders. Start with the spine in a neutral position, then slowly inhale and flex the back, drawing the abdomen in and dropping the chin. This is the "Cat" position. Hold this position for a few seconds, then drop the shoulders, arch the back and look up at the ceiling. This is the "Cow" position. Continue alternating between these positions for two to three minutes.
The Stork
The Stork exercise increases awareness of correct posture and encourages proper alignment of the spine, according to Diabetes Health. To perform the exercise, stand erect with the spine in a neutral position. Slowly lift the left foot and bend at the knee, balancing on the right foot. Hold the position for at least 30 seconds, then switch to the other side. If you have a difficult time balancing, it may be because your spine is not properly aligned. Hold on to a wall or chair for support until you have stabilized the pose, then release and try to hold it yourself.
Wall Slides
Wall slides are particularly beneficial for the lower back and abdominal muscles. Stand against a wall, with the feet hip-width apart. Your entire buttocks and back should be flat against the wall. Walk the feet about a foot away from the wall, keeping the buttocks and back in position. Slowly bend the knees and slide the body down along the wall. Stop when the knees are at about 60 degrees and hold for a few seconds, keeping the abdominal muscles engaged. Perform at least 10 repetitions, and do a second or third set if you feel comfortable.
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