The human back is a remarkable example of biological engineering. It provides flexibility and mobility, while its intricate structure of bones and cartilage safeguards the spinal cord. As we have only one back, it's crucial to care for it as best as possible. For those with scoliosis, the discomfort is a direct experience.
The spine is embedded in the idioms of many cultures globally. A person's courage is often equated to having a 'strong backbone,' while cowardice is described as lacking a backbone or having a 'weak spine.' This analogy likely stems from the spine's role in keeping the body erect and strong.
An injured or diseased back impacts the whole body. Scoliosis, a common spinal disorder, affects an estimated six million Americans annually. Understanding this condition is vital for managing its symptoms.
WHAT IS SCOLIOSIS?
Scoliosis, known for the spinal curvature it causes, manifests in various forms. Derived from the Greek word for 'bent,' scoliosis was first documented as a medical condition by the Ancient Greek physicians Hippocrates and Galen, who also proposed theories for its causes and treatments.
Evidence of scoliosis predates these physicians, with archeological findings showing spine curvatures in ancient remains.
ARE PEOPLE BORN WITH SCOLIOSIS, OR IS IT ACQUIRED?
•FROM BIRTH OR HEREDITARY?
Individuals may be diagnosed with one of three distinct types of spinal curvatures. A genetic malformation present at birth can lead to a type known as congenital curvature. In such instances, healthcare professionals can observe spinal abnormalities and provide an early diagnosis.
• IDIOPATHIC
Healthcare specialists often use the term idiopathic to describe diseases or disorders with an unknown cause. Idiopathic curvature is the most prevalent type of spinal curvature, with signs typically emerging in late childhood or adolescence when no congenital or traumatic causes are identified.
• NEUROMUSCULAR
Neuromuscular curvature can arise from primary spinal disorders such as cerebral palsy or spina bifida, or from a traumatic injury resulting in an abnormally curved spine. Individuals with this type often experience rapid symptom progression, necessitating surgical intervention.
• UPPER OR LOWER SPINAL CURVATURES
The abnormal curvature of the spine can be more pronounced in certain areas. Lumbar spine curvature refers to a curve in the lower back, while thoracic spine curvature affects the upper back. Both conditions can cause pain and create difficulties in performing daily activities.
The signs and symptoms of scoliosis include uneven hips, waist, or shoulders, back pain, leaning while standing, and one shoulder blade appearing more prominent than the other.
- Your head is off-center from above your pelvis.
- Your hips are out of line and can be raised or crooked.
- You notice an uneven waist.
- Your body seems like it is leaning toward one side.
- The bones of your rib cage are uneven.
- You notice a change in the texture or appearance of the skin covering your spine.
Some of these signs and symptoms will vary and may be more pronounced in individuals who’ve been diagnosed. If you notice any of these issues, discuss it with your primary healthcare provider as soon as possible. Early diagnosis can mean a big difference in your prognosis.
STRETCHES THAT HEAL SCOLIOSIS
While medical researchers continue to study and implement better techniques for treating a curved spine, there remains no cure for the disorder. Most people who’ve been diagnosed with spinal curvature have been successfully treated with physical therapy, exercise, braces, and sometimes surgery.Have you been diagnosed with scoliosis, and your healthcare specialist has recommended exercise as part of your care plan? Although exercising isn’t a cure, some techniques may inhibit further curvature and minimize the muscle and joint pain associated with it. Yoga-inspired stretching is often recommended as a low-impact regime for people with spinal curvature.
You also don’t need special equipment, and you can do them in the comfort and privacy of your own home. On a beautiful day, you may want to do your stretching exercises in the great outdoors. Talk to your healthcare professional about adding these six stretches to your treatment regime.
1. ABDOMINAL STRETCH
To take undue stress from your back due to an abnormal curvature, building your abdominal muscles can help. For comfort, consider doing these stretches on a slip-resistant exercise mat.HOW TO DO IT:
Lie flat on your back. You might find it more comfortable to place a pillow under the lower back and to support your neck. Raise your legs and bend them at a 90-degree angle, allowing your feet to rest against the chair’s seat. Rest your palms flat against your knees.Now, gently push your hands against your knees while pushing your knees slightly forward, until you feel a pressure in your abdominal muscles. Hold this position while breathing for 3 seconds, relax, then repeat. Do two sets of 10 reps.
2. CLASSIC LEG LIFTS
Do you remember this basic exercise from gym class? Leg lifts improve strength in your hips, behind, and lower legs, but they can also strengthen your spinal muscles. It’s a stretching exercise with many benefits.HOW TO DO IT:
Lie comfortably on your floor mat and allow your hands to relax palms down at each side. Hold your legs together and lift them together as high as you comfortably can. Hold this position for 3-5 breaths and lower them to the first position. Do 10-15 reps.3. STANDING TALL
Wouldn’t it be great if all exercises and stretches were this easy? It may not require strenuous movement, but standing tall gives your body a good stretch and encourages you to maintain a good spine-healthy posture.HOW TO DO IT:
Stand straight on your mat with your feet together and your arms hanging naturally at your side. Allow your shoulders to drop down and back and ensure that your ears are aligned over your shoulders. Keep your chin tucked slightly in without being too far out or down. Let your knees be slightly unlocked and hold in your stomach slightly.4. SIDE TILTS
Whether you have thoracic or lumbar spinal curvature, these easy exercises can stretch the side muscles that support your back. Stretch only to the point where you are comfortable because it shouldn’t be painful for you.HOW TO DO IT:
Stand flat on your mat, as if you were standing tall. Your knees should be slightly bent, and your feet should be shoulder-width apart. Now, lift your hands over your head and gently hold your left wrist with your right hand. Tilt gently to the left until you feel a comfortably tight stretch in your body’s right side.Practice mindful breathing for two breaths, then use your right foot to push your body into the first position. Reverse the hands and do a stretch for your left side. Do 10-15 reps with rest in between, if you need it.
5. BIRD-DOG
If you’re a yoga enthusiast, you may recognize this stretch inspired by classic yoga poses. The Bird-Dog is also beneficial to your hips, legs, and upper back.HOW TO DO IT:
For the first position, go to your hands and knees on your exercise mat and try to keep your back as straight as possible. Your hands should be aligned under your shoulders and knees under your hips, as in a dog pose in yoga.Now, stretch your right arm straight out while extending your left leg straight out backward. Hold the position for at least 5 seconds and return to the first position. Repeat these steps with your right arm and your left leg. Do 10-15 reps for each side.
6. ARM & LEG RAISES
This fun exercise combines the benefits of classic leg lifts while lifting the arms. Instead of being on your back, you will be on your tummy. Your entire back gets a workout.HOW TO DO IT:
Lie flat on your belly with your head tilted up slightly, facing forward. Stretch your hands out with your palms flat, and extend your legs somewhat with your tiptoes resting on the mat.While inhaling and exhaling, raise your right hand and left leg off the ground, then hold for five breaths. Relax and repeat for your left hand and right leg. Do at least 10-15 reps.
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