Exercises For Crooked Back Or Scoliosis

Not all exercises are suitable for people with crooked backs. Part of the treatment consists of physical activity, but it should be moderate and tailored to the specific needs of each person. Keep in mind that it is better to have professional supervision whenever possible.

Skewed back is a transverse curvature that affects posture. It occurs frequently during the growth period just before puberty. However, it can also affect adults, especially women.

According to information from  the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)  , the curvature is usually shaped like a C or an S, and it can occur on both sides and different places on the spine. You might be wondering how to exercise against it? Read on to find out more.

Exercises you can do if you have a crooked back

Any form of physical activity that requires too much exertion is not recommended if one suffers from a crooked back. However, this does not mean that you have to fall victim to a sedentary lifestyle or drop out of the gym completely.

As mentioned in an article by  the Cochrane library  , there are specific exercises that can help people with skewed backs. The best part of it is that you can exercise them at home or in the gym.

These exercises help you strengthen the muscles that surround the spine and whose function is to stabilize the body. They reduce the symptoms of this disorder, such as the feeling of pressure and pain. Are you ready to start?

1. Pelvic lift

Pelvic lift, also called the “bridge”, is one of the exercises you can do if you have a crooked back. It does not require specific machines and one can adjust the intensity to one’s physical abilities.

A study published in  the Journal of Physical Therapy Science  found that exercising it strengthens the abdominal muscles and it contributes to improvement in patients with instability in the upper body and pain in the lower back.

Here’s how to do it

• First, lie down on your back with your knees bent and your feet on the floor.
• Tighten your abdominal muscles and make sure you keep your back straight on the floor.
• Lift your pelvis up toward the ceiling and hold the tension for five seconds.
• Return to the floor and do two sets of 10 repetitions.

Pelvic lift is useful against crooked backs and is easy to perform at home.

2. Superman

Exercises to strengthen the lower back are ideal for rehabilitation in people with skewed backs. You can include the “superman” in your training routine if you have this disorder.

According to a study published in the  Journal of Exercise Rehabilitation  , this exercise is helpful in strengthening the stabilizing muscles of the lower back. It also seems to be good for reducing fatigue in the spine.

Here’s how to do it

• First you lie on your stomach on the floor.
• Stretch your arms in front of you and lay your hands flat on the floor.
• Make sure your legs are stretched out and start from this position. Lift one of your arms off the ground. Lift the opposite leg at the same time.
• Hold the position for one or two full breaths, lie down on the floor again and repeat the exercise with opposite legs and arm.
• Do about 15 repetitions on each side.

This exercise, called superman, is good for strengthening the muscles in the lower back.

3. Weightlifting with kettlebell:  Exercises for skewed back

There is a tool called a kettlebell in most gyms and it has become popular because of the many health benefits it brings. It is especially good for training the back and abdominal muscles, which help stabilize the body.

Its basic movements such as swings, pulls and squats involve using different muscle groups. It helps in coordination and increases resistance and balance. It’s really good for people with crooked backs.

Here’s how to do it

These weights are available in different sizes. Ideally, you should not exceed 9 kg if you have a crooked back. It is actually best to talk to a professional, since the weight one can carry may vary for each individual person.

• This classic exercise requires a single kettlebell. Place it between your knees and lift it above your head in a single motion. Make sure you keep your back straight.
• Do about 10 or 12 repetitions in two sets.

A kettlebell trains both the back and the abdomen. These muscles play an important role in the stability of the spine.

4. Exercise of the abdomen

Exercise of the core, which is the area that covers the entire abdominal area and the lower back, promotes improvement in patients with crooked backs. This exercise for the abdomen helps to improve posture.

Here’s how to do it

• First, lie on your back with your knees bent and your feet on the floor.
• Keep your back in a neutral position so that you do not feel any tension.
• Then lift both legs so that they form a 90 degree angle.
• Use your hands to push against your knees while tensing your abdominal muscles. At the same time, push your knees up towards your hands so that you are doing a static exercise. Neither your arms nor legs should move when you push. They just need to press against each other to make their stomachs tense.

• Hold the tension for three full breaths and relax.
• Perform two sets of 10 repetitions.

This abdominal exercise is also useful for crooked backs and one can do several repetitions.

5. Abdominal Bends on Yoga Ball: Exercises for Skewed  Back

This exercise strengthens your abdomen and the muscles of the lower back. It is thus one of the exercises you can perform if you have problems with the spine.

Here’s how to do it

• First, lie down on the back of your yoga ball.
• Then make sure that your ball is under your back and that your feet are in the ground with a hip width between them.
• Place your hands behind your head, tighten your buttocks and lift your upper body.

• Take the chin down towards the chest, lower the upper body with a slow motion and repeat.
• Do two sets of 15 repetitions.

Exercise of abdominal muscles is performed on a yoga ball, which will be a great help if you have a crooked back.

Exercises that aggravate crooked back

While the above exercises can improve skewed back, there are other activities that increase the risk of secondary injuries and more severe symptoms. Among them are:

• Hockey.
• Football.
• Gymnastics and ballet.
• Jumping on a trampoline.
• Long-distance running on hard surfaces.
• Heavy lifting (bodybuilding).
• Riding.

Professional supervision is important when doing exercises for crooked backs

The symptoms of crooked back vary from patient to patient. Therefore, talk to a doctor if you think you may have this condition. You should know that the symptoms often get better with self-care and exercise. However, some cases require other treatments such as physiotherapy, medication and surgery.

Finally, moderate exercise is advised as part of one’s rehabilitation process. All activities that strengthen the core are usually the most appropriate in these cases. In any case, one should seek the advice of a professional. This is because incorrectly performing an exercise can be counterproductive.

Thanks for reading.