Scoliosis is a medical condition that affects the spine of an individual, that results in a curvature of the spine. Most common in adolescents, the exact cause is not known although it can be found in people with cerebral palsy and muscular dystrophy. The condition can be treated with medical intervention and exercises. Physiotherapy is an efficient way in reducing the ailment and can improve posture and general movement of the spine and the body.

Here are a few simple exercises and physiotherapy-related techniques that can help one cope with scoliosis.

Types of scoliosis exercises to straighten spine:

Scoliosis is of different types. This is important to understand so that treatment regimes can be tailored to the specific ailment.

Idiopathic Scoliosis

It is a condition where the cause is unknown. In over 80% of cases, the reason for the curvature of the spine is unknown.

 It is often categorized according to by the age that the deformity develops.

• Infantile idiopathic scoliosis: develops from birth to 3 years old
• Juvenile idiopathic scoliosis: develops from 4 to 9 years old
• Adolescent idiopathic scoliosis: develops from 10 to 18 years old

Congenital scoliosis 

This is often found in fetuses as their backs begin to develop. This could be a result of poor growth of the bones in the back, causing the spine to curve. This can be detected during childbirth, or sometimes takes as long as the teenage to be detected.

Neuromuscular scoliosis

This type of scoliosis is caused by disorders such as cerebral palsy or spinal cord injury. These can impact the muscles and nerves, causing the spine to curve.

Degenerative scoliosis

This is often found in adults, where there is a degradation of the spinal disks as one age.

scoliosis exercises to straighten spine: Types

A person with scoliosis can live a comfortable life with mild cases of scoliosis. However, a good exercise regime, that often can be done at home, can help reduce the intensity of pain, and improve the condition of the spine, preventing it from getting worse. However, in extreme cases, it can result in difficulty in breathing. Here are some easy scoliosis treatment exercises that can be done by yourself or through scoliosis physiotherapy treatment.

Scoliosis Correction Exercises

Sitting Rotation Stretch

1. Sit on the ground, on a mat
2. Crossing your left leg over your right, place the sole of your left on the floor
3. Place your left arm at your back, for support
4. Twist your torso towards the left leg
5. Extend your left arm so that the elbow is pressed against the knee, for a deep stretch
6. Look over your left shoulder.
7. Repeat the same with the other side.

Lumbar scoliosis exercises to straighten spine

Cat/Cow Stretch

This is a simple scoliosis exercises to straighten spine, that can be done with minimal resistance:

1 Get on your knees and hands, with your wrist in line with your shoulder and your feet in line with your waist

2. Round your back, until you feel a stretch, like a cat!

3 Lift the chest and the tailbone, look up while arching your back, and stretch your abdomen. You now are a cow!

Repeat, a few times a day, at your comfort.

Scoliosis Exercises To Straighten Spine

Pelvic Tilt

1. Lie on your back. Bend your knees so both feet are flat on the surface with toes pointed forward.
2. Pull your belly button in so your pelvis pushes toward the ceiling and your back flattens against the ground.
3. Hold this position for 20 seconds, and then relax. Try to do this exercise 10 times.

Scoliosis Physical Exercises

Side Plank

Side planks help in maintaining a neutral spine posture. It can also improve muscle strength and core, improving the overall strength of your body. To do this, you must:

1. Form a plank, bring your left hand slightly into the center.
2. Shift your weight onto your left hand, stack your ankles, and lift your hips.
3. Place your right hand on your hip or extend it up toward the ceiling.
4. You can drop your left knee down to the floor for extra support.
5. Engage your abdominals, side body, and glutes as you maintain this pose.
6. Align your body in a straight line from the crown of your head to your heels.
7. Look straight ahead of you or up toward your hand.
8. Hold this pose for up to 30 seconds.
9. Repeat on the other side.

Points to Remember

• Scoliosis is a condition of curved spine
• It can be reduced with enough exercise and physiotherapy
• Simple exercise such as stretching and yoga can help alleviate pain
• It is important to get a diagnosis so that you can address specific issues
• Visit a medical professional or a physiotherapist if you have persistent pain in your back, or your posture leaves you in discomfort.

Frequently Asked Questions

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Can scoliosis be corrected with exercise?

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Exercise cannot treat scoliosis because it is a progressive and incurable disorder, so the simple answer to the issue of whether it can be repaired with exercise is no.

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How do I straighten my scoliosis spine?

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Do a backwards squat. Toes pointed forward, bend your knees so that both feet are flat on the ground.

Your back should be flat against the ground and your pelvis should be pushing upward as you pull your belly button in.

After 20 seconds, relax in this position. Ten times is the goal for this exercise.

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How can I straighten my spine at home?

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Place the majority of your weight when standing on the balls of your feet rather than your heels.

Maintain a shoulder-width distance between your feet.

Allow your arms to hang naturally by your sides.

Keep your knees from locking.

To maintain the head level, slightly tuck the chin in.

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