Mild scoliosis is an abnormal curvature of the spine of less than 20 degrees. In the following article we tell you how to know if you have mild scoliosis and what the most appropriate treatment is.
Most cases of scoliosis are mild, and usually diagnosed during adolescence. You can have a spinal curve of less than 20 degrees without even noticing, since this usually does not cause pain. However, the following are signs that may indicate a case of scoliosis:
- When the person leans forward, one side of the back protrudes more.
- One side of your waist feels higher than the other.
- At first glance, you can see that the shoulders are uneven.
These are the most common symptoms can that easily be observed by anyone without the need for medical studies. For example, in the case of scoliosis in children, it is often the teachers, friends, or classmates who are the first to notice. When scoliosis is diagnosed during childhood, it is important to see the doctor periodically to monitor its development so that it does not get worse. However, if the diagnosis is made during adulthood, although it may not significantly interfere with your life, it is recommended that you see a specialist, especially if it is causing you pain.
Effective exercises for treating mild scoliosis
The following are scoliosis specific exercises that will allow you to correct your posture and relieve back pain. Ideally, you should do them 1 to 2 times a week for best results:
- In a standing position, extend your arms out to each side like the wings of an airplane. Try to gradually lift one of your legs back behind you, and keep your balance for 20 seconds. Do the same with the other leg. Remember to stay upright and compare the balance of each side of your body.
- Lie on your back with your legs straight and your spine and arms flat on the floor. Lift one arm, stretching it back behind your head to let it lie with your hand facing up and the back of your wrist on the floor. Repeat this exercise 10 times with each arm. Try to feel the range of motion on each side and compare them.
- Lying on your back with your spine resting on the floor, bring your knees up to your chest and hug them. Try to hold this position for 20 seconds.
- Now, try a side plank. Lying on your side, with one elbow resting on the floor directly beneath your shoulder, with your legs extended and stacked on top of each other, bend back the knee of the leg that is closest to the floor, keeping the other leg completely stretched. Now raise your trunk off the ground and hold your balance. Try to stay in that position for 10 seconds. Repeat this exercise 5 times on each side. Do not forget to keep your head aligned with the rest of the body.
If you have mild scoliosis, we recommend supervised physical activity. Our physical therapists say that "movement can be a good tool for controlling scoliosis, but you should know which movements and exercise are best for your case. This may help reduce back pain and other associated discomfort." At Instituto Clavel Rehabilitation we help you design a treatment plan of workouts adapted to your physical condition, your needs and your goals, all guided by our professionals.
Each of our patients first undergoes an evaluation by the physiotherapist, who then devises a therapeutic exercise plan to meet certain objectives. Among them, one that is especially useful for patients with mild scoliosis, is to gain greater control over their body, increasing their body awareness.
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How to examine your spine at home
We should point out that you can examine your own spine at home, and use certain positions to relieve muscle tension. When you know the mobility of your spine you can stretch the retracted muscles that can sometimes limit movement. In the case of scoliosis there may be a difference in mobility on each side of the body. Knowing what to stretch and how to do it can help you a lot. Here are our recommendations:
To do a self-examination of your spine, it’s important to understand the way the spine moves. It makes a series of simple movements: flexion, extension, inclinations, and rotations.
- Begin in a kneeling position, sitting on your feet, with your back up completely straight. Placing a cylinder cushion against your belly, lean forward as far as you can with your head towards the ground and your arms stretched out in front of you. Holding that position, extend your arms back behind you letting your hands rest on the floor. This will stretch the scapulae muscles. This is a protective position which opens all the back muscles without any risk of hurting yourself.
- Next, from the previous position, stretch your arms out in front of you again. Inhale, and as you exhale, stretch the arms out a little further. You will notice how this stretches all the muscles along the side of your torso and the muscles of your arms.
- Continuing in the same position, you will now work on inclinations. With your head down and your hands still extended in front of you on the floor, move your right arm towards the right, and stretch your left arm over to touch your right hand. Repeat on the opposite side. You will notice that one side stretches more than the other: which side of your back is tighter? Repeat this stretch on alternate sides until you feel that both sides are balanced.
- To check the rotations, place your arms stretched toward the center again. Lift your right hand and slide it under your chest, across your body, aiming out to the left side, twisting your torso so that your left shoulder is raised, and your face is also looking to the left. In this comfortable position, the lumbar, dorsal and cervical regions of the spine are rotated. Breathe in and hold this position for 1 minute, then repeat on the opposite side.
While performing these stretches, you will realize that there is a side that stretches further than the other. It will not always be the same side, and it will depend what kind of activity and the degree of tension. The purpose of doing a self-examination of the spine at home is to see which side is more difficult to move.
- Finally, we will check the spinal extension. To do this, remove the cushion and, still on your knees, stretch our arms forward, with your face as close to the ground as possible, and raise your buttocks upwards. Your back should demonstrate a concave curve in this position. However, when a person has a lumbar pathology or back pain... a perfect curve is not always achieved, and this is what must be worked on with the help of the physical therapist. Breathe in, and as you exhale, try to lower your chest down closer to the ground. Remember, that although you may notice some discomfort, you should not do any of these exercises if it causes pain.
To finish this examination of the spine, slowly roll your back upwards, vertebra by vertebra, until you have returned to the starting position. This series of postures offers a good way to check the mobility of the back, while at the same time relieving muscle tension that sometimes limits movement.
However, it is highly recommended to see a specialist to confirm that it is mild scoliosis and, if necessary, have regular check-ups to prevent it from worsening, especially in growing children and adolescents.
There are resting postures that can be used when we reading or looking at a mobile phone that can help control and treat mild scoliosis. If you want to more about the condition of your back, don’t hesitate to consult the specialists at Instituto Clavel.
Categories: Spine treatments, Back pain, Rehabilitation