Accelerate Physical Therapy

Helpful Exercises for Patients with Scoliosis

While scoliosis affects a relatively small percentage of the population, it tends to be a significant problem for those who suffer with it. About 2% of the US population will be diagnosed with it at some point, but it’s more common in younger girls. However, boys and adults are not immune to it either.

What is Scoliosis?

To put it in terms easiest to understand, scoliosis is a condition where the spine curves sideways, in a “C” or an “S” pattern, and can appear in the lower or upper area of the spine. The severity of it will vary between patients, as do the symptoms. These typically include issues such as hips or shoulders not being even, back pain and muscle discomfort, the appearance of leaning over to one side all the time, and even fatigue.

Even though exercises for the back will not prevent the curvature from progressing, they do aid in restoring a patient’s balance with their muscle tone to help carry the body in a stronger and healthier manner, as well as help to relieve common symptoms. Physical therapists and physicians will recommend what is best for you as an individual. But, let’s take a look at the more common exercises that might help…

Stretching

Stretching is one form of exercise that can help a scoliosis patient. This type tends to help strengthen muscles, but also help with muscle discomfort. Here are 3 to consider:

  1. Stretching Up and Down – Standing with your back on the wall, dangle your arms by your side. Reach up to the ceiling with your hand, all while reaching to the floor with your opposite hand. Hold this stretch for about 5 to 10 seconds, and then relax. Repeat this process 10 times, and then do the entire process 2 to 3 times a day, if possible.
  2. Side Stretching – To help relieve tightness, a side stretch is also recommended. Stand against a wall, with your feet apart, about shoulder-width, and leave both arms hanging by your side. Starting with your tightest side, lift that arm above the head, bending to the opposite side, away from the tightness. Place your hand (the side you are leaning towards) on your coordinating hip to help support, and then apply a light pressure on your hip to enhance the stretch. Next, with the opposite arm, reach over your head as far as you can possibly reach. Hold this position for about 5 seconds, then gently release. Repeat these steps 10 times, and again 2 to 3 times a day.
  3. Extending the Arms and Legs – Arm and leg extensions are another form of exercise recommended by physical therapists and physicians. This can be done with the use of an exercise ball, which will help the back muscles strengthen, working at improving your posture. Balance on the ball with your hips centered, and with the majority of your weight supported. With toes on the floor, brace yourself with one hand on the floor as well. Extend the opposite arm (left, for example) to head level, while lifting the opposite leg (right, for example) until it’s level with your buttocks. Hold this for 3 to 5 seconds, lower, and repeat for 10 repetitions, then switch to do it again with the opposite side. Rest for a minute, and do 2 more sets.

The 3 examples above are just a few common stretching exercises to help you deal with your scoliosis symptoms.

Strengthening

Along with stretching, strengthening is very important to help counter the symptoms of scoliosis. By strengthening your back muscles, it will lend more support for your spine. Take a look at 3 that might help:

  1. The Wall “Slide” – Stand with your back pressed against the wall and feet at shoulder-width apart with your heels underneath your knees as you squat down. Slowly and carefully slide your back down the wall, until you are in the sitting position. Your knees at this point will be at a 90 degree angle. Hold your position for about 5 seconds, and then slowly slide back up the wall. Repeat these steps 15 times. You will also notice that it will strengthen your thighs as well.
  2. Planking – While lying on your stomach, put your forearms on the floor in front of you, similar to a position for push-ups. Balancing on your elbows and toes, keep the entire back straight, just like a plank…or board. Hold this position for about 10 seconds, relax for a few seconds, and repeat 4 more times.
  3. Lower Back Twist – Lying on your back, raise your knees with your feet flat on the floor. Lean your knees towards the floor to one side, allowing to them to come as close to the floor as comfortably possible. Hold this position for about 5 seconds, and then return to the original position. Perform the same task to the opposite side, and alternate sides for 10 times each.

Just as the stretching examples above, these are a few of the more common drills that many physicians and physical therapists might recommend for you to try.

However, it’s always best to get professional advice on all exercising, especially when you are dealing with a physical ailment such as scoliosis.