Most children with scoliosis show 3 very visible signs: uneven hips, asymmetrical shoulders, and deviated spine. Scoliosis can be accompanied by other signs such as: pain, weakness and tiredness that spreads throughout the back.
Congenital scoliosis is present from birth, so prevention for this type of scoliosis is completely ruled out. Idiopathic scoliosis shows a slow and progressive progression, where the signs begin to manifest during adolescence; therefore, the prevention of scoliosis becomes very difficult.
Scoliosis is a very common anomaly in today’s population; Unfortunately, although there are many measures to prevent its progression or delay its onset, there is no formula to prevent it before it occurs.
Why is it important to prevent scoliosis?
As scoliosis progresses, the “disease” can generate much more noticeable changes in the person who suffers from it, including: severe unevenness of the shoulders and hips, ribs that protrude outwards, displacement of the trunk and waist, among others. This, in addition to causing an unsightly appearance, can cause many limitations in the performance of daily activities.
Having a timely diagnosis and treatment can prevent symptoms from intensifying, ensuring that the patient can have a better quality of life over time.
How to prevent Scoliosis in children, adolescents and adults?
As we have already mentioned, the prevention of scoliosis is very complicated due to the nature of its appearance. In addition to conservative or surgical treatments used to effectively align the curvature of scoliosis, there are daily actions that can be implemented to slow down the deviation of the spine.
Among the measures that can be adopted for the prevention of scoliosis we can mention:
Maintain good postural hygiene.
Perform exercises that strengthen the back.
Practice swimming.
Avoid excessive use of high heels.
Make regular visits to the orthopedist to evaluate the evolution of the curvature.
It should be noted that these are simple guidelines to achieve good health of the spine and not an exact method to definitively prevent scoliosis.
Exercises to prevent scoliosis
Exercises for scoliosis mainly help to realign and strengthen the structures of the back, shoulders, and pelvis; They also serve to improve muscle and brain coordination. It is important for people with severe scoliosis to consult with their doctor whether or not they can perform these types of exercises.
Below, we will show you 4 recommended exercises for the prevention of scoliosis that you can do daily from home…
The plank or board
The plank is an isometric exercise that provides benefits for both the back and posture as well as the core and abs. Although there are many versions of this exercise, beginners are encouraged to hold the weight of the upper body with their forearms, while below they get support with their toes.
This exercise is done as follows: Lying on the floor with your face facing the floor (prone position), you will begin to gradually lift your body by tensing your muscles and holding the weight with your forearms and feet; the body should be completely straight avoiding bending the knees, if you feel that your back is overloaded and the pain increases , stop the activity!
Arm/leg lift
Place your hands and knees on the floor, then carefully lift and stretch your right leg while extending your left arm forward, wait about 10 seconds and return them to the starting position. Repeat the exercise again with your right arm and left leg, verifying that at all times both limbs remain aligned with the spine.
Pelvic tilt
Lying on the floor in a supine position (on your back), you will bend your knees and extend your arms gently and relaxedly to the sides of your body. Next, you are going to gently lift the pelvic area as high as you can, when you feel that your back is straight and well stretched, hold the pose for 5 seconds; Return to the starting position and repeat a couple more times.
Stretch
Stretching exercises cannot be missing from a routine for the prevention of scoliosis. In this case, you will sit with your back straight in a chair and take a light bar with your hands extended above your head; Then, you will tilt your trunk and next to it the hands that hold the bar to one side and to the other with slow and controlled movements.
Risk Factors for Scoliosis
Scoliosis is a disease that mainly affects children and young people, although it can also manifest itself in certain adults. Here are some of its risk factors:
Congenital condition
Congenital scoliosis is present at birth and occurs when the baby's ribs or vertebrae do not form properly during fetal development.
Age and Sex
Scoliosis can occur at virtually any age, but it is most common in growing children and teens. We should also mention that scoliosis affects women more than men.
Family History
People with a family history of scoliosis are at increased risk for this spinal problem.
Obesity and Malnutrition
Obesity and malnutrition (malnutrition) are also risk factors for scoliosis, as they can affect the development and growth of the body.
Extreme or Competitive Sports
People who play contact sports, especially those that involve sudden, repetitive movements with the spine, may experience abnormal curvatures over time.
Brain Injuries and Paralysis
Injuries and cerebral palsy often lead to scoliosis because neuromuscular alterations can affect muscle control and coordination, causing changes in the spine. Additionally, people with cerebral palsy may have improper posture or sit incorrectly, putting pressure on the spine and contributing to the onset of scoliosis.
How to Prevent and Relieve Scoliosis Symptoms?
People with scoliosis can take the following steps to prevent and relieve scoliosis symptoms:
Specific exercises
Some exercises can be very useful in relieving the discomfort caused by scoliosis, among them we can mention:
- Spinal Stretches: Lateral Tilts, Cat-Cow Stretches, Spinal Twists.
- Muscle strengthening exercises: planks, deadlifts, squats, back extensions, etc.
- Low-impact cardio exercises: walking, swimming, biking, and more.
Proper postures
People with scoliosis should learn to maintain good postural habits throughout the day, including: supporting their back in a chair with lumbar support, avoiding sitting or standing for long periods of time, and sleeping on a firm surface (preferably an orthopedic mattress).
Wearing braces
The use of braces such as corsets or girdles can be an effective measure to relieve and prevent the symptoms of scoliosis in some cases. However, it is important to speak with a doctor or physical therapist before wearing any type of brace, as some may not be tailored to the patient's specific needs.
Avoid extreme or competitive sports
These types of sports tend to significantly increase the risk of spinal injuries, which could cause additional stress on the vertebrae and aggravate scoliosis; or cause new problems in the spine.
