What are the best exercises for relieving back pain due to scoliosis?
I have scoliosis which causes my spine to be an abnormal curvature. I was wondering what some of the best exercises are. Is there any way these exercises can help relieve pain and reverse the curvature?
Public Comments
1. Scoliosis is muscles pulling your spine one way so it's out of align. To relieve the pressure caused by those muscles pulling to get rid of the pain and to help realign your back you have to release your back muscles. Here's how to release them:Back:
(do from a sitting position)
Place your left hand on your left leg next to your body. Place your right hand over your left shoulder and find the muscles next to your spine and firmly press on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side.
For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.
2. Below are some exercises to get your self relieved from back pain due to scoliosis:
1. Leg & Arm Extensions:
Start with your hips right over the stability ball. With one toe down, extend your left hand up, keeping your right fingertip palm down, while lifting your right leg up. Hold for a count of three and then switch sides. Continue for 3 sets of 10, taking thirty to sixty seconds in between each set. This is particularly important for back pain muscles.
2. Back Extension:
Start with your stomach on top of the ball and your knees on the mat. You will want to fall forward over the ball in a relaxed position. From there you will come up to the point where your back feels as though it is parallel with the ball. Your hands and arms should be raised and come straight out so they are also parallel with the ball. Hold this position for a count of 5. Continue for a set of 10. This is also useful for back muscle pain.
3. Upright Row:
From a standing position, start with your arms down in front of you, your palms should be facing your legs with your weights in your hands. Begin by pulling your arms straight up your body so that your elbows are a little higher than your hands. Then bring your hands back down. It is important to emphasise a pause at the bottom. Continue for 3 sets of 10. For treating back pain and especially mid back pain, this exercise is very important.
