Saturday, May 15, 2010

Basic Exercises for Scoliosis Patients

As a person with scoliosis, the primary goals of an exercise program for your spine should be to make the muscles of your back, shoulders, and upper back strong and flexible. (Quoted directly from this site) As your back muscles become stronger, your back will feel less tight and more flexible. In many cases, once your back muscles become stronger, your pain might decrease or at least become more manageable.

This site indeed has some good basic exercises for scoliosis patients, aiming to strengthen your back. They even have videos showing how the exercises are done.

Please bear in mind that you should only proceed if the exercises do not cause you discomfort or pain. And if you're worried, do talk to your doctors first. However, I've tried the exercises and found that they're light exercises, aimed to make strengthen your back and make your back feel good. They are not to exercises to 'correct' your curves, but they do make my spine feel more flexible and less taut/tight.

IMPORTANT TIPS for those just starting to exercise:

- Start slow. For instance, start with a 15 minute walk at moderate pace. Then slowly build up as you feel stronger. You could increase to 20 minutes at faster pace, then 30 minutes, and so on.
- When doing weights, start with light weights. I started off with just 1 kilo weights. Build up as you go, but never to the point of feeling pain on the spine.
- "Tingly" or "prickly" sensations around the back muscles when you first start your exercises is normal. But stabbing pain on the spine is NOT normal. Stop immediately if you feel any pain on the spine!

Lastly, I like what this site says about scoliosis and exercise:

"Scoliosis is not related to flexibility issues or lack of strength. Scoliosis does not act as a deterrent to normal physical activity. Children and teenagers with scoliosis can participate in sports and recreational activities. They can even perform normal exercises that help build muscle strength and endurance. They can even train to improve their cardiovascular conditioning like normal people."

3 comments:

LittleBorneoStore said...

Salam sis. I read your very first post. You're inspiring.

I had been selfish to think that my endometriosis pain was making my life hell. I'm always asking "why?" "why me?" and I'm ashamed to admit my jealousy towards people who are seemingly going thru life pain and worry free.

It's a relief to know that I'm not the only one and that we all have our own fair share.

Thanks for the blog. My cousin has scoliosis and I think she has stopped all kinds of treatment. She's 21. I need to warn her!

Thanks again!

Nina said...

hi littleborneostore,
thanks for the comment :)
its easy to think we're selfish when we go into the "self-pity" mode (thats what i call those bad days of woe is me.. i'm in pain, i hate this, why me!!..).. but the reality is that every person is allowed to have one of those days, every once in a while.its part and parcel of being human. but on other days, its good to realise that we're blessed in many other ways, and that there are many, many others who are more unfortunate than us.
its true that each and every one of us have our own fair share, as you'd said.
all the best to you and your cousin too!

Chris said...

I have posted my entire description. Of how I removed ALL of the tension, causing my son’s infliction of Idiopathic Scoliosis. I have proved a tight tendon causes Scoliosis. It is a hidden tension. Anyone with Scoliosis can try the test I propose, to identify the tension in the presence of their doctor. Ask the doctor why the leg cannot be elevated. And then the stretch I describe that I used to remove the tension causing my son’s infliction of Idiopathic Scoliosis, if the doctor will allow it. How can doctors not understand to cause a back to get that distorted it has to be tension. The tension needs to be recognized and removed, before an angle has formed. Again, I am not a doctor. I am just describing my opinion, and the WONDERFUL RESULTS I was able to attain. In removing the cause of my son's Idiopathic Scoliosis. When the angle increases to 40 degrees, Spinal Fusion surgery is normally performed to stop the progression of the angle. I have been able to reduce the intensity of my son's angle, by 20%. Just from doing one stretch. He now has no problems. Not like after a year of doctor prescribed treatment, where his angle increased. I have been able to reduce his angle by 20%, just from performing one stretch. Scoliosis Prevention & How I Lessened the Intensity
WWW.SCOLIOSISPREVENTION.US