Scoliosis is an abnormal curvature of the spine. There are three main types of scoliosis: functional, neuromuscular and idiopathic. The type and severity of scoliosis, as well as its potential to get worse over time, will determine the type of treatment you should undergo.
Step
Method 1 of 2: Exercise to Reduce Disease Symptoms
Step 1. Consult a doctor
The following exercises can be applied to scoliosis type C-curve (C curve) and S-curve (S curve), either scoliosis that curves to the right or left. However, you should always consult a doctor to make sure you adapt well.
- With the help of a doctor, choose the right scoliosis exercises so that the treatment is effective. The scoliosis exercise you choose should be specific to your arch pattern.
- Regular, balanced exercise can be performed as a nonoperative way to reduce mild back pain from mild to moderate scoliotic arches. Don't just train one side of your body.
- While the following exercises can be used as part of a larger exercise program, if you only train one side of the body, muscle balance can be damaged and make symptoms worse, and be ineffective in relieving or even slowing the progress of arch treatment.
Step 2. Do the ball stretch exercise
Get into a kneeling position on the mat. Rest a large exercise ball on your pelvis, on the convex (convex) side of your arch. Lean sideways on the ball until your sides touch the ball between your pelvis and the bottom of your ribs. Balance your body with both feet and lower your hands, while stretching your upper arms to deepen the stretch.
Hold the position for 20-30 seconds for 2-3 repetitions. This exercise can be done every day
Step 3. Do the foam roller towel stretch
Wrap a towel in a foam roller and spread it wide in the middle of the exercise mat. Lie down on the foam roller so that it is perpendicular to your body. The roller should be between your pelvis and the bottom of your rib cage. The upper leg should be straight and the knee of the lower leg bent behind you. Stretch your upper arms until your hands touch the floor.
Try to hold this position for 20-30 seconds for 2-3 repetitions. Exercise can be done every day
Step 4. Do the partner stretch exercise
Lie on your stomach on the mat. Raise yourself into a plank position so that the tips of your toes, forearms, and elbows support your torso. Your partner will kneel next to you on the convex side of the arch, place their hands on your midriff, and gently pull the bulkhead toward your partner so that they are properly stretched.
Hold the position for 20-30 seconds, and do 3-4 reps. Exercise can be done every day
Step 5. Do the stair step exercise
As mentioned earlier, one common defect that can cause scoliosis is the difference in the length of the legs. Step up one step with long legs. Lower the other leg to the floor as you bend the knee. When bending the knee, raise the hand on the side of the lowered leg as high as possible. For example, if you lower your left leg, raise your left arm.
Do 2-3 sets and 5-10 reps on one side only. Exercise can be done every day
Step 6. Perform a face-down dog stretch
Classic yoga positions are also effective against scoliosis treatment. Start in a plank position, with your arms and legs stretched out in front of you and your palms pressing against the floor. Keep your hands on the floor for balance, and press your hips and buttocks into the air so that your body forms a triangle shape with the floor as the base of the triangle.
Hold the position for 5 seconds, then lower back into the plank position one more time. Do 2-3 sets and 5-10 reps each time. Exercise can be done every day
Step 7. Perform the split stance stretch
This stretch is also designed for scoliosis due to the difference in leg length. Step forward with long legs. Keep your torso straight and then begin to shift your weight back and forth between your right and left legs. Bend the knee of your front leg as you transfer your weight to it. Raise the arm on the opposite side of your front leg as high as possible. As you raise your arm, extend your other hand back as far as you can.
- This movement causes the torso and spine to rotate toward the side of the forefoot.
- Do this exercise only on one side. Do 2-3 sets and 5-10 reps. This exercise can be done every day.
Step 8. Do the forward bend exercise
Begin the exercise by kneeling on the mat with your stomach on a large exercise ball. Let your body fall forward in a relaxed position. From this position, relax until your back is perpendicular to the ball. Hold your arms and legs straight so they are perpendicular to the ball.
Hold this position for 10 seconds and do 10 reps
Step 9. Do the bent-over raise stretch
Start the exercise by sitting on a large exercise ball with your feet flat on the floor to keep your body balanced. Bend over so that your torso looks like a table and you can wrap your arms around your mid-thighs. Take a light weight and keep your elbows limp and your arms closed until they are parallel to the floor, then lower back to the floor.
Do three sets of 10 repetitions. Exercise can be done every day
Method 2 of 2: Obtaining Additional Treatment
Step 1. Determine the type of scoliosis you have
There are three main types of scoliosis, and each has different treatment options. These types consist of functional, neuromuscular, and idiopathic. The patient's spine also has a variable curvature (c-curve or S-curve). Your doctor will help diagnose your scoliosis and determine the best treatment options.
- Functional scoliosis is a curvature of the spine due to a structural defect somewhere in your body. One of the common defects that causes this is the difference in the length of your legs. This defect can be corrected with an orthotic wedge inserted into the shoe. This will help correct the leg length discrepancy and prevent abnormal curvature of the spine.
- Neuromuscular scoliosis is a curvature of the spine due to structural abnormalities in the spine itself. Because the chances of getting worse are quite high, this condition is usually treated with surgery.
- Idiopathic scoliosis, as the name implies, is a curvature of the spine with no apparent cause. This condition often corrects itself during infancy, but still requires supervision. If it appears in school-age children, there is a possibility that this condition will get worse. If the curve is below 25 degrees, no treatment is necessary.
Step 2. Do some research for brace and surgery options
In general, bends between 25-40 degrees require a brace. Surgery is recommended for arches exceeding 40 degrees. Your doctor will determine whether a back brace, surgery, or other option is most appropriate for your case.
Step 3. Consult a doctor regarding treatment methods
Apart from the home exercises discussed in Method 1, your doctor or physical therapist can suggest more vigorous exercise options based on one of the major coliosis treatment methodologies, which include Schroth, Nu Schroth, and the Scientific Exercises Approach to Scoliosis method. aka SEAS). Each method uses different principles and techniques, according to the curvature of the spine the patient suffers from.
- The Schroth method treats scoliosis by trying to reverse the abnormal posture. This exercise aims to correct the position of the pelvis, use spinal lengthening, and then rotational angular breathing to help achieve the best possible posture, and use tension in the trunk muscles to increase their strength and produce the best possible posture possible.
- The Nu Schroth method reflects the new knowledge and understanding of this disease in the last ten years. One of the advantages of this method is that exercise routines can be performed at home making it easier to work on a regular basis, regular shadow studies to track exercise progress and impact, and chiropractic and manual therapy techniques to increase exercise effectiveness.
- The SEAS method is performed twice a week in the home or clinic of a physical therapist. The advantages of the SEAS method include exercises based on Active Self-Correction (ASC) that are fully adjusted depending on the patient, positions that help the patient achieve maximum function, and the inclusion of exercises to improve control and stability of motor nerves.
