Simple Scoliosis Stretches To Relieve The Pain

 Scoliosis is a spine condition that occurs when the spine curves or twists to the side. This can pull the ribcage out of position and put strain on the muscles of the back, causing pain and discomfort.





Scoliosis isn’t a rare condition. About 7 million people in the United States develop some form of scoliosis that could need treatment from a specialist. Although it often appears in children, scoliosis can develop at any time. People who have this condition may:




be born with it (congenital)

develop it as a young child (early onset)

develop it as an older child or teenager (adolescent idiopathic)

develop it as an adult (degenerative or de novo)




Below are some simple scoliosis relief stretches you can do at home or in the gym to temporarily relieve back pain. Stretching with scoliosis is most beneficial when done on a regular basis; start with a few times a week, then work your way up.






Chest Stretch

Stand with your feet shoulder-width apart and arms in front of your chest

Pull your arms backwards and press your shoulder blades together, stretching the chest





Right-Angle Wall Stretch

Place your hands on a wall at shoulder level, shoulder-width apart

Walk your feet back until they are directly under your hips

Push your palms into the wall, lengthening your spine

Keep your lower back tucked in and arms straight





Back Stretch

This is one of the simplest scoliosis back stretches you can do.


Stand with your arms extended in front of your chest

Lace your fingers and push them away from your chest until your feel a stretch in your upper back

Hold





Child’s Pose

Kneel, then push your hips back toward your heels

Reach your arms forward and lay your hands flat on the floor

Breathe into the stretch





Up and Down Dog

In a prone plank position (i.e. forearms on the mat in front of you with elbows directly under your shoulders), push your hips back as far as possible

Hold for two seconds, then lower your hips toward the floor (as low as possible without discomfort)





Rag Doll

Sit on the edge of a chair with your feet wider than hip-width apart

Bend forward, grabbing your elbows with the opposite hands, until the crown of your head faces the floor

Breathe deeply and let the stretch expand slowly, allowing your spine to hang





Lower Back Stretch

Lie on your stomach with your legs and arms extended straight out

Raise your left arm and right leg toward the ceiling and hold for 5-10 seconds

Repeat with the opposite arm and leg





Hip Stretch

Lie on your back with your legs extended

Gently pull the left knee toward your chest with both hands, keeping your foot lifted toward the ceiling

Stretch as far as you can without pain and hold

Repeat on the other side





Cat Stretch

Kneel on all fours and face forward with your knees under your hips and hands under your shoulders, fingers spaced wide apart

As you exhale, contract your abdomen to push your stomach toward your spine, while curving your back toward the ceiling





Overhead Stretch

Sit with your legs crossed and back to a wall

Use both hands to grasp a small ball or rolled-up towel

Raise the object over your head and stretch upward, keeping your elbows against the wall





Pain caused by scoliosis is more likely to go away if scoliosis is diagnosed early and treated promptly. Severe spine curvature can cause nerve, muscle, and tissue damage that may be permanent. Pain caused by permanent tissue damage may be long term, and treatment may not be able to fully get rid of your pain. It may take some time, but by working with your medical team, you can develop a treatment plan that can manage most of your pain.

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