5 yoga movements for scoliosis (yoga for correcting spinal deviation)

October 7, 20243

The movement (pose) of the mountain

yoga movements for scoliosis

If you have scoliosis, yoga poses and exercises may help reduce the curvature of your spine. Scoliosis is an abnormal curvature along the spine that usually develops in adulthood (adult idiopathic scoliosis, AIS) but may develop in adulthood due to age-related degenerative changes in the spine) or develop in older adults (degenerative scoliosis, (DS). Curves can occur in any part of the spine: lower back (lumbar), middle back (thoracic) or upper back (cervical). There may be one curve (creating a “C” shape) or two curves (creating an “S” shape).

Scoliosis can cause back pain and, if severe, can compress the involved organs and cause breathing problems, nerve disorders, heart problems, and other problems. Common methods for managing this condition include active surveillance (i.e. paying attention to the progress of the disease), use of braces, and surgery. Physiotherapy, various exercises and corrective movements can also help manage and control this condition.

How can yoga help control scoliosis?

People with scoliosis may experience problems that are not just related to the curvature of the spine, such as headaches, back pain, shortness of breath, and digestive problems. Also, they may suffer from chronic fatigue, mood swings, pain in the pelvis, knees, and feet, and in some women, menstrual disorders.

Although surgery is sometimes considered an option for patients with scoliosis, in many cases, the severity of the disease is not severe enough to require invasive surgery and bone fusion. Instead, many patients use corrective braces to correct spinal misalignment and reduce pain. Yoga exercises can be used as an alternative and common method to treat scoliosis. Because scoliosis causes the body to become asymmetrical, and many pains and discomforts are caused by the inability to withstand muscle pressure. Yoga can help strengthen muscles that bear a heavy load and strengthen other muscles that have weakened due to lack of use. By doing yoga exercises for scoliosis, the body’s muscular system can work in a healthier and more coordinated way to support the spine.

Other benefits of yoga for scoliosis and spinal curvature

In addition, yoga exercises for scoliosis also help to stretch the spine and reduce the pressure on the vertebrae and bones and surrounding tissues. Different postures have specific benefits for specific types of scoliosis. For example, those who wish to reduce the lateral curve should work on lengthening the spine before slowly bringing it back to center and pulling the muscles into place. Those who suffer from posterior rotation will benefit from twisting and turning movements, although other poses also help stretch and strengthen the muscles necessary for proper alignment.

In addition to its outstanding physical benefits, yoga also promotes body awareness through an emphasis on breathing. By practicing yoga, patients with scoliosis establish a greater connection with their body’s physiology and gain a better understanding of their body’s capabilities and limitations.

By practicing yoga, people suffering from scoliosis can develop a more comfortable and easy posture to support their bone structure, rather than resting on their muscles. With improved balance and muscle strength and increased body awareness, scoliosis patients who engage in yoga find the ability to achieve their unique and desirable balance. Practicing yoga for scoliosis helps these people create better posture, relieve pain and discomfort, and experience a new level of physical balance and overall quality of life.

Some yoga moves that are good for back pain caused by scoliosis

Every body is unique, and so is scoliosis. There are some general rules about how to exercise for your scoliosis, but if you want to know specific postures that can be helpful for your type of scoliosis, it is recommended that you have a one-on-one teaching session with a professional and qualified yoga instructor. There are 5 basic yoga poses that have an amazing effect on people with scoliosis. These movements help to strengthen and stretch your back muscles:

The movement (pose) of the mountain

Mountain Pose, which is a great beginner pose, helps improve your balance and core strength. Just like its name, it requires you to stand and be strong, just like a mountain.

With your feet parallel to each other and hip-width apart, relax your shoulders and stand straight.
Tighten your thigh muscles and be sure to place the soles of your feet firmly on the ground.
Stretch your toes up and down and practice balance by shifting your weight between the ball of your toes (instep) and your heel.

Warrior status

To perform the “warrior” movement in the lunge position, first stand up and raise your arms. Then relax your facial muscles firmly and progressively and stretch your thighs. Next, reach your arms out and pull your back leg further back. This movement improves balance, strengthens endurance and strengthens the back muscles.

Triangle situation

To start this pose, spread your legs apart and stretch your arms out. Stretch your back vertically and rotate your arms so that the palms move towards the sky. Keep your hands open, breathe deeply. Turn the toes of your right foot 90 degrees so that they are almost perpendicular to your core (mid-abdomen). Rotate your left hip so that your legs turn in the same direction and slowly bend down. This position stretches the spine and reduces your waist.

Cat/cow mode

This is a good warm-up. This movement is done in the position of all fours, in which you arch your back and pull your head down. Your shoulders should be directly above your wrists and your knees should be directly below your hips. As you exhale, gaze up with your back arched (cow pose). While exhaling, slowly pull your head towards your navel (cat pose). This movement enhances blood flow and calms your mind.

Downward dog pose

The final pose is a very common yoga pose that most people are familiar with.
For Downward Dog pose, you have to put your body in some kind of inversion.
Use cat/cow pose as a warm-up for downward dog.
To start, get on all fours and pull your upper body back so that you bring your heart closer to the floor as you take deep breaths. This state is called “puppy state”.
Next, gently bend your knees and gently engage your core as you pull your body up. To prevent muscle stiffness, lift your feet up and down from the heel and keep your palms flat on the floor.

This pose is a bit difficult, especially if you don’t have enough flexibility for this exercise at the moment. With more practice, you will gain the necessary flexibility. This movement reduces the pressure on the spine by increasing the length of the spine and temporarily distributing the body weight on your legs.

in daily life

Outside of a yoga class, people with scoliosis can benefit by continuing to focus on stretching the spine:

Keeping your body straight and upright, try to stretch as much as you can.
During the day, imagine strings (like puppet strings) pulling you up from the top of your head. Bending and hunching will further distort the spine.
When sitting, consider a support for the curve of your back and maybe one hand.
In many patients with scoliosis, one shoulder is lower than the other. The head is also directed in this direction. To straighten your shoulders and head, try placing the lower arm of the shoulder on the arm of the chair or even a pillow.
When standing for long periods of time, place one foot on a small platform or four legs so that your hips, shoulders, and head are aligned. If you don’t know which foot to place on the platform to achieve greater uniformity, try both, stand in front of a mirror and evaluate the effects of each.
Avoid lifting heavy weights or other objects during the day, especially if your scoliosis is severe or in pain. Lifting heavy loads puts more pressure on the concave side of your curve, which may lead to tighter muscles in the concave area, causing more or less back pain.
People with scoliosis who exercise with weights can continue their exercises according to a routine program and sometimes do exercises on an inversion table or with gentle back bending exercises on a large medicine ball. confront
At night, try sleeping on the side where the convex (protruding) part of the scoliosis is, just like in Shavasana (a yoga pose), with a light support like a pillow under the convex part, or if it’s more comfortable for you. sleep on your back Doctors recommend that you avoid sleeping on your stomach, as it can put pressure on the neck.
Through a regular yoga practice and this constant awareness of the body, yoga athletes with scoliosis can find that they gradually and naturally grow taller and may even find that they can breathe easier and move with less pain.