Scoliosis is a condition of the spine that affects millions of people. A normal spine curves front to back. Although “neutral” is different for everyone it maintains the front to back curves. With scoliosis, the spine curves from left to right, creating “C” or “S” shaped curves. This curvature can cause muscles and ribs to be forced into an unnatural position as the spine twists and can cause extreme pain and difficulty breathing. Although it may seem possible to correct this curvature, there are things you can do to stand taller.
The majority of scoliosis cases appear in teenagers. Twice as many females as males are affected. Scoliosis tends to run in families however there is no genetic link identifiable currently. A person with scoliosis tends to lean towards one side and have uneven shoulders. The waist may seem uneven and the ribcage crooked. Hips may be uneven and the head will appear off center on the body. Ideally the head rests on the spine neutrally over the center of gravity in the body. This center of gravity is located 2 inches below the navel and 2 inches inward.
Depending on the severity of the scoliosis there are different treatment options ranging from exercise to physical therapy, bracing and in some cases surgery. Exercises such as Pilates which work to strengthen the core while maintaining a neutral pelvis position are excellent because you reduce the risk of strengthening the scoliosis curves. Qigong is another important practice because it channels the energy in the body to flow freely. It reduces pain and allows you to experience and inner peace through meditation. When you are exercising it is important to concentrate on finding pelvic stability as this sets your foundation for the spinal column. Think of this as the platform or keystone that your spine rests on. If it is crooked your body will compensate for this in order to remain upright.
There are many emotional consequences of living with scoliosis that come with the frustration of living in pain, especially because this manifests in adolescence where most teens are already juggling with self -image issues. It is challenging to look different and not know how to change that. I know adults that are still dealing with the impact that they felt as teenagers because they had been ridiculed by their peers due to their scoliosis.
Both scoliosis and osteoporosis are conditions that affect posture and bone health. Both can often be modified with early education and the encouragement of wise movement and dietary habits. Good posture and healthy lifestyle choices are easier to adapt when these habits are developed at an early age. Due to the sedentary lifestyle that is prevalent in today’s world many people develop “functional scoliosis” and poor posture simply because of bad habits and lack of awareness. If taught at an early age, safe movement and lifestyle habits will carry us sturdily throughout life.
Below is a sample healthcare plan for a 50-year-old woman with scoliosis taken from ”Curves, Twists and Bends A Practical Guide to Pilates for Scoliosis; Wellings, Herdman. Page 131
Age: 50 years, Height: 5’4”, Spinal Surgery: none Curvature: Thoracolumbar curve 60 degrees T10-L5 to right side. Thoracic curve 38 degrees T6-T10 to left side. The curves appear stable. There is no evidence of curve progression.
- Flexibility exercises daily (10 minutes each morning & night).
- Walk at least 30-60 minutes each day.
- Aerobic exercise (e.g. cycling or swimming) once a week.
- Deep tissue massage every one or two weeks.
- Osteopathy when required.
- Eight hours’ sleep each night.
- Siesta (one hour’s rest) during the day when fatigued.
- Good supportive mattress,
- Healthy & varied diet with plenty of fruits and vegetables.
- Eight glasses of water each day.
- Limited intake of alcohol and caffeine.
- Avoid junk food & processed foods high in sugar, fat and salt.
- Avoid excess body weight.
- Select a good chair.
- Frequent stretch breaks with desk work.
- Keep moving – don’t sit or stand in 1 position for too long. Move and stretch every 20 minutes if possible.
- Avoid carrying heavy loads. Lighten your handbag.
- Be aware of your posture when sitting and standing. Keep the spine lengthened and the head floating upwards. Make sure your weight is equally balanced between left and right sides of the body.
- Buy a vehicle with heated seats, good suspension and neck support, if possible.
- IF THE PAIN GETS BAD:
- Heated back pad (e.g. Thermacare pain relieving heatwrap.)
- Hot bath in Radox
- Lie on the floor with knees bent, and two pillows under the knees.
- Gentle flexibility exercises if and when possible.
Thank you for reading! Love, PS