Scoliosis is a condition where the spine curves into an “S” shape. In some people, it is a very mild curvature, and can barely be seen, while in others it causes a visible deformity of the hip, and sometimes the chest and shoulders.
Even mild scoliosis can be painful and restrict movement, so back exercises can be especially helpful with this condition. If you have scoliosis, check with your doctor first and get their permission to perform these back exercises. They may need to instruct you in some modifications.
Back exercises for lower back pain can be used as scoliosis exercises and the upright row is one that not only helps the lower back, but also the upper back and shoulders. Start by standing with your arms hanging down in front of your body. Using very light weights (remember, a filled water bottle or even food cans can be used), turn your palms so they are facing you, then slowly pull your arms straight up towards your chest until your elbows are higher than you hands. Slowly lower your hands, pause for a second at the end, then repeat ten times. Do this for three repetitions.
Leg exercises can also be effective forms of back pain exercise as well as helping with scoliosis. Here are two that you can try:
Lie on your back with your knees bent. Slowly raise your legs off the floor and cross your left foot over your right knee. Interlace your fingers, grasp back of your right knee and slowly pull your legs toward your chest. Hold for a second, repeat five times, return to starting position and switch legs.
Lie on your side with one hand supporting head. Bend the top leg toward your back at the knee, then reach behind and grasp your foot with your free hand. Pull gently, hold for a second, repeat five times and then switch sides.
All of these are also good back strengthening exercises and a stronger back will help you avoid further damage or injury to your back.
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