Adult Scoliosis Pain Management: Stretching, Yoga & Exercises
#2: Split Stance Reach
Take a large, somewhat exaggerated step forward with your slightly longer leg, keeping your torso upright. Gently shift your weight forward and back, bending the front knee as you shift forward; as you do, raise the opposite arm as high as possible. While reaching upward with one arm, reach the other arm back, keeping the palm facing up – this will force your body to turn toward the forward leg. Return to the starting position, then repeat for 2-3 sets of 5-10 reps, all on one side.
#3: Plank to Hip Thrust
Lie face-down on the floor or on a yoga mat with your legs straight and your arms outstretched in front of you. Plant your palms on the floor then thrust your hips back, raising them as high as you can. Hold this position for three seconds, then return to the starting position. Repeat for 2-3 sets of 5-10 reps.
Using Yoga to Reduce Scoliosis Pain
Another form of stretching that may relieve scoliosis pain is yoga. Any pose that requires twisting at the waist or bending backward and forward should be avoided, but poses like mountain pose, tree pose, cat pose, and child’s pose are safe.
Below is a quick overview for each pose:
#1: Mountain Pose
Stand upright with your feet together and your hands hanging at your side. Slightly separate your heels then close your eyes and rise up onto the balls of your feet. Distribute your weight evenly as you rise to your toes. Lower yourself back down then inhale, pulling your pelvic bone in toward your navel, keeping your shoulders relaxed and your arms hanging loose. Take several deep breaths. Repeat as desired.
#2: Tree Pose
From mountain pose, shift your weight onto your left foot. Using your right hand, take hold of your right ankle and raise it up to place the bottom of your foot against the inside of your left thigh. Inhale, pulling your pelvic bone in toward your navel, then place your palms together in front of your chest and take several deep breaths while looking forward. Repeat on the opposite side.
#3: Cat Pose
Kneel on the ground with your hands directly below your shoulders and your knees below your hips. Spread your fingers and look down then tighten your core muscles. Inhale, lifting your head back toward your tailbone, arching your back. Exhale, tucking your tailbone and dropping your head to round your back. Breathe deeply and repeat as desired.
#4: Child’s Pose
Sit back on your heels, balancing your weight on your toes. Stretch your arms out in front of you, then bend forward, lowering your chest to your knees. Keep stretching forward and breathing deeply, lengthening the muscles in your back and spine. Relax your whole body, then repeat as desired.
Adult Scoliosis Exercises for Pain Relief
Scoliosis pain has the potential to make even simple daily tasks more of a challenge, as a result, many assume that exercise isn’t an option. Low-impact exercises like walking or swimming, however, can improve fitness without worsening scoliosis symptoms. In addition to regular cardiovascular exercise, performing certain core-strengthening and balance exercises may reduce scoliosis pain.
Here are a few simple exercises to try for scoliosis pain relief:
#1: Hip Rolls
Lie flat on your back with your arms stretched out to either side. Bend your knees, tucking them in toward your chest. Slowly roll your hips from left to right, keeping the knees bent at a 90-degree angle and keeping your core tight. Repeat 20 times.
#2: Ball Row Raise
Sit on a large exercise ball, your feet planted firmly on the ground for support. Hold a free weight in your right hand and raise it straight overhead. Bend your right elbow, dropping the weight behind your head, using your left hand for support. Straighten the arm, raising the weight overhead. Repeat for 10 repetitions on each side.
Lie face-down on the ground and bend your elbows under your shoulders, supporting your bodyweight on your forearms and toes. Squeeze your core muscles and hold the position for five seconds. Exhale and relax for a moment, then repeat for a total of 10 times.
#4: Ball Extensions
Sit on a large exercise ball and lean back, supporting yourself with the left foot and right hand. Raise your left arm straight up until it reaches the level of your head while raising your right leg, tightening your glutes. Hold the position for three seconds, then return to the starting position and repeat for 10 repetitions on each side.
Utilizing the ScoliSMART™ Activity Suit
Another option to consider alongside the lifestyle changes outlined in this article is the ScoliSMART™ Activity Suit.
The ScoliSMART™ Activity Suit is a non-invasive alternative to traditional scoliosis bracing that actively reduces and stabilizes adult scoliosis while working with the body’s natural movement to build new muscle memory. It improves posture and stability, mimicking the effects of resistance training on the spine. Every step activates the muscles surrounding the spine, reprogramming the muscles to improve coordination.
According to the results of a study published in the International Journal of Clinical Medicine, the ScoliSMART™ Activity Suit offers the following benefits:
- Adult patients experienced an average 54% reduction in scoliosis pain
- About 79% of adult patients experienced a curve correction of 6° or more
- Adult scoliosis patients achieved an average correction of 10°
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