SCOLIOSIS back pain RELIEF! | Best exercises for scoliosis spine

Summary

In this video, Dr. Jared Beckstrand, a Doctor of Physical Therapy, explains scoliosis, its causes, and provides helpful exercises and stretches for relieving pain and discomfort associated with it. He covers the different types of scoliotic curvatures—C-curve and S-curve—and demonstrates exercises like the prayer stretch, side plank, bird dog, and rows using resistance bands or dumbbells. The video offers both stretching and strengthening techniques designed to improve spinal health and alleviate scoliosis-related discomfort, encouraging viewers to seek professional advice for personalized treatment.

Takeaways

• 😀 Scoliosis is a curvature in the spine that can cause discomfort and pain, often requiring treatment and attention.
• 😀 Everyone has a slight natural curvature in the spine, but scoliosis becomes a concern when the curvature is excessive or painful.
• 😀 There are two main types of scoliosis curves: C-curve and S-curve, both requiring different approaches but with similar treatment principles.
• 😀 For scoliosis, the convex side of the curve tends to be weaker, while the concave side is tighter and shorter. The treatment involves strengthening the convex side and stretching the concave side.
• 😀 Child's Pose or Prayer Stretch is recommended to stretch the concave side of the back. This can be done in a kneeling or seated position.
• 😀 Side plank stretches help with scoliosis by stretching the concave side of the back and improving flexibility.
• 😀 The Cat-Cow stretch is an excellent exercise for relieving back tightness and improving spinal mobility by alternating between arching and rounding the back.
• 😀 A standing lateral stretch helps relieve tightness along the side of the body, especially for the concave side of the curve.
• 😀 Strengthening exercises such as Bird Dogs and Swimmers help create stability in the spine and strengthen the back muscles.
• 😀 The use of an exercise ball for Y, T, and W exercises is recommended to strengthen the upper back and shoulder muscles, focusing on scapular stability.
• 😀 Resistance band or dumbbell rows with a focus on shoulder blade activation help strengthen the muscles around the spine, offering better posture and support.

Q & A

What is scoliosis and how does it affect the spine?

Scoliosis is a condition that involves an abnormal curvature of the spine. Normally, the spine has four natural curves, but scoliosis causes the spine to curve sideways, forming either a C-shape or an S-shape. This can lead to discomfort or pain, especially when the curve is excessive.

What are the two main types of scoliosis curvatures?

The two main types of scoliosis curvatures are the C-curve and the S-curve. The C-curve involves a single, large curve, while the S-curve has two curves: one between the shoulder blades and another in the lower back.

How do you differentiate between the convex and concave sides of a scoliosis curve?

In scoliosis, the convex side is the outward curve, and the concave side is the inward curve. The muscles on the convex side tend to be stretched and weaker, while those on the concave side are often shortened and tighter.

What is the main approach for treating scoliosis through exercises?

The main approach for treating scoliosis involves strengthening the muscles on the convex side (which is weaker and stretched) and stretching the muscles on the concave side (which are tighter and shortened). This helps to balance the spine and alleviate discomfort.

What is the Prayer Stretch (Child's Pose) and how can it help with scoliosis?

The Prayer Stretch, or Child's Pose, involves sitting back on your heels and reaching your arms forward on the ground while tucking your chin into your chest. This stretch targets the back and helps lengthen the muscles on the concave side of the scoliosis curve, providing relief from tightness.

Can you perform the Prayer Stretch if kneeling is uncomfortable?

Yes, if kneeling is uncomfortable, you can modify the Prayer Stretch by sitting in a chair and reaching down towards your toes while tucking your chin into your chest. You can further bias the stretch to one side by reaching across your body.

How does the side plank stretch help with scoliosis?

The side plank stretch helps by providing a gentle stretch on the concave side of the spine. By propping up on an elbow or hand while lying on the affected side, gravity assists in elongating the muscles that are shortened, promoting better posture and reducing discomfort.

What is the Cat-Cow stretch, and why is it beneficial for people with scoliosis?

The Cat-Cow stretch is a dynamic movement where you alternate between arching and rounding your back while on all fours. This helps to increase spinal mobility and relieves tightness in the back, which is common in people with scoliosis.

What is the standing lateral stretch and how does it help scoliosis?

The standing lateral stretch involves reaching your arm up and over your head to stretch the side of your body. For scoliosis, if the tightness is on one side, reaching to the opposite side of the body helps stretch the muscles on the concave side, improving flexibility and reducing discomfort.

What role does strengthening exercises play in treating scoliosis?

Strengthening exercises are crucial for treating scoliosis because a strong spine supports better posture and can help correct the curvature. Exercises like the Bird Dog, Swimmer, and resistance band rows work to improve spinal stability and overall muscle balance, addressing both weak and tight muscles.