Have you ever felt like your back is a little bent, or when you look in the mirror, one shoulder seems a little higher than the other? Do you often have back pain or feel tired for no reason? The cause of this may be a condition called ' scoliosis ', which doctors call 'scoliosis'. Don't be afraid when you hear this name. Many people can have this condition. Today, we will talk about it simply, in a way that you can understand.
Simply put, what is scoliosis?
Scoliosis is an abnormal curve or curvature of the spine . Normally, our spine should be straight. But in this condition, the spine curves to the side like an 'S' or 'C'.
Most often, this condition begins to appear when a child is about to enter adolescence, that is, between the ages of 10 and 15. What is interesting is that in 80% of cases of scoliosis , the exact cause is not yet known . However, sometimes it can be caused by other medical conditions, such as cerebral palsy or muscular dystrophy.
The best thing to remember is that most people have mild scoliosis . It doesn't require much treatment and they can live a normal life. However, for some people, the curve can be more severe (moderate or severe). For such people, doctors may recommend wearing a back brace or, in extreme cases, surgery. Because if the curve gets too much, it can compress the lungs and cause difficulty breathing .
How can exercise help with this?
The main problem for many people with scoliosis is back pain and constant fatigue. So this is where exercise comes to our aid.
When done properly, exercise provides us with several key benefits:
- Core Strength: When the muscles around our stomach and back are strong, it provides good support for the spine.
- Improved Posture: Exercise helps keep the spine straight, which can help control slouching.
- Reduced pain and fatigue: As muscles become stronger and more flexible, the burden and pain felt in the back are greatly reduced.
But remember, exercise cannot completely cure scoliosis. However, it can help you manage the discomfort and live a better life .
Shall we try these exercises that help with scoliosis?
Here are some simple exercises you can do at home, without any major equipment. Be sure to check with your doctor or physiotherapist before starting any of these.
| Exercise | How to do it? | What is it good for? |
|---|---|---|
| Pelvic Tilt | 1. Lie down on the floor and bend your knees. 2. Tighten your abdominal and buttock muscles and press your back into the floor. 3. Hold this position for about 5 seconds, then slowly relax. 4. Do this twice a day, about 10 times each time. | Strengthens the muscles of the lower back. |
| Cat-Cow pose | 1. Get on all fours. Place your hands directly under your shoulders and your knees directly under your hips. 2. Exhale, pull your stomach in, and arch your back up (just like an angry cat). 3. Inhale, lower your back, and lift your head and buttocks up. 4. Do this slowly about 10 times. | Increases spinal flexibility and reduces pain. |
| Bird-Dog | 1. Stay on all fours. 2. Now, while extending your right arm straight forward, extend your left leg straight back. 3. Try to keep your back straight. Don't let it slouch. 4. Hold for a few seconds, then switch to the other side (left arm and right leg). | Strengthens the body's balance and core muscles. |
| Plank | 1. Lie face down, place your elbows and hands on the floor, and raise your body. 2. Keep your body in a straight line from head to heels. Pull your stomach in. 3. Do not arch or lift your back. 4. Stay in this position for as long as possible (you can also do it with your knees on the floor at first). | A great exercise that strengthens the muscles of the entire body, especially the stomach and back. |
| Sitting Rotation Stretch | 1. Sit on the floor. 2. Place your right leg over your left leg, and place your right foot on the floor near your left knee. 3. Support yourself by placing your right hand on the ground behind you. 4. Now, press your right knee with your left elbow and turn your body to the right side. 5. Look behind you over your right shoulder. You will feel a good stretch. 6. Do the same for the other side. | Increases back flexibility and reduces pain. |
An exercise that requires equipment
In addition to the exercises mentioned above, there is also an exercise that uses a weight called a kettlebell . This strengthens the muscles in the convex part of the back. This is a bit complicated, so be sure to consult a trainer or physical therapist before doing it .
Warning! Be sure to keep these things in mind
No matter how good exercise is, there are a few things you need to be careful of as a person with scoliosis.
The most important thing is to talk to your doctor before starting any of these exercises. This is a must! Because, depending on the nature of your back curvature, the number of degrees of it, there may be exercises that are suitable for you and those that are not.
- Stop immediately if you feel pain: If you feel any sharp pain or numbness while doing any exercise, do not force it. Stop immediately and tell your doctor.
- Not everyone is the same: An exercise that your friend says is good for scoliosis may not be good for you. Everyone's situation is different. So don't just do what others are doing.
- Start slowly: Don't push yourself too hard all at once. Gradually increase the amount of exercise as your body feels comfortable.
Scoliosis is a manageable condition. With the right medical advice and small lifestyle changes, you can reduce pain, stay strong, and stay comfortable.
Take-Home Message
- Scoliosis is a sideways curvature of the spine. Most of the time, it is mild.
- Proper exercise can strengthen the muscles around the back and abdomen, improve posture, and reduce pain.
- Extremely important: Before starting any exercise for scoliosis, be sure to consult your doctor or a physiotherapist.
- If you experience pain while exercising, stop immediately and inform your doctor. It is very important to listen to your body.
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