08 July, 2011
Lower Back Exercises for Scoliosis
Scoliosis is an unnatural curve of the spine that often occurs around puberty. It can also be caused by birth defects such as muscular dystrophy or cerebra palsy, report doctors at the Mayo Clinic. Braces or surgery often are required to treat the condition, and lower back exercises can strengthen the muscles in the back and abdomen to improve posture and reduce pain.
Stand against a wall with your head, shoulder and buttocks firmly against the wall and feet out about eight to 12 inches from the wall. Press your lower back into the wall to conform to the wall. Take a few deep breaths and release. Repeat ten times. The same exercise can be performed lying down on your back with knees bent. Raise your arms above your head and press your lower back into the floor. Take a deep breath as you extend your arms and breath out as you apply the pressure. Repeat ten times.
Stand with your feet about shoulder-width apart. Rest one hand on your hip and raise the other arm up and over your head. Bend at the waist with your raised arm curving over your head. Do not bounce. Simply stretch and return to the upright position. Repeat ten to 20 times on each side. Be careful not to twist while you bend so as not to aggravate your spinal pain. Once you feel confident with the side stretch, add hand weights to the routine. Hold one weight at your side instead of putting the hand on your hip. Hold the other weight in the raised arm.
Lie flat on your back and bend your knees. Raise your arms over your head and tilt your pelvis upwards slightly. Bring your arms forward and raise your upper torso as your arms extend forward over your knees. Keep your elbows straight as you continue to roll upwards and touch your knees. Lie back down slowly and repeat. Breathe in as you raise your arms on the floor, and release the breath as you rise. Perform the exercise slowly to build up the muscles in the lower back. Repeat ten to 20 times.
Lie on the floor facing down, and place your hands approximately shoulder-width apart underneath your shoulders. Lift your upper body up by straightening your arms. Keep your knees plated firmly, and aim for a straight alignment on your back as much as possible. Tilt your pelvis forward as you rise. Hold for a count of five, release, and lower yourself back down. Repeat ten to 20 times.
- fitness girl ten image by Paul Moore from Fotolia.com