Easy Stretches for Scoliosis and Other Back Problems
April 11, 2023 | Tom Peterson
Having scoliosis or other back problems can make exercise difficult. The good news is that there are a multitude of stretches that can improve your back issues and help you gain more mobility and relief. A study from the National Institutes of Health estimated that 84% of the adult population will deal with back pain in their lifetime and 23% suffer from chronic low back pain. So whether you have scoliosis, deal with significant back problems, have occasional flare ups, or would like to be proactive in preventing back pain, these stretches can help you.
Chest Stretch
Since we spend so much time hunched over at desks and on our phones, our chest muscles can become strained. This chest stretch is a simple way to provide relief to these overused muscles. First, stand with your feet shoulder width apart and arms in front of your chest. Then, pull your arms backwards and press your shoulder blades together. By practicing this move regularly, you’ll benefit from increased flexibility and mobility in your upper body.
Cat Stretch
Kneel on all fours and face forward with your knees under your hips, hands under your shoulders and with your arms perpendicular to the floor. Next, arch your back like a cat. This movement can help increase spinal fluid circulation and strengthen your core, wrists, and hands.
Band Stretches
Utilize stretch rubber bands to help with stretching your upper back muscles. This is the number one stretch used by archers because pulling back the band is the same motion as pulling a bow back. Hold the band with your left hand and then grab the other side of the band with your right hand. With your right hand, pull the band back as far as you can go.
Light Weights
Using light weights and then slowly building up to heavier weights is one of the best methods for strengthening your back. You can fully extend your arms (while holding weights) so that you will be stretching and strengthening your muscles at the same time. Weight training, even with light weights, can be immensely beneficial. In seniors, it can prevent common muscle loss and build endurance.
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Basic Back Stretch
Stand with your arms extended in front of your chest, then lace your fingers and push them away from your chest until you feel a stretch in your upper back. This movement can release tension and help reduce back pain.
Side Lunges
This is a simple stretch that can be done anywhere- whether you’re at home or in public. First, stand upright and have both feet face forward, shoulder-width apart. Slowly exhale while moving your body weight across to one side. Finally, move your body weight across to the other side. Repeat this stretch as many times as you need.
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Touch Your Toes
This stretch is as easy as it sounds! Stand up straight and then extend both arms straight in front of you. Next, extend your arms to your feet and try to touch your toes. Where your hands land is just fine and with time you’ll notice you can comfortably extend your reach.
Living with Scoliosis or other back problems can be challenging, but it doesn’t mean you have to give up on staying active. Luckily, simple stretches can help improve your back issues and increase your mobility. Incorporating these stretches into your daily routine can gain more control over your back pain and help alleviate discomfort. Remember to listen to your body and take breaks as needed. Don’t push yourself too hard, especially if you’re just starting out. With time and consistency, you’ll start to feel the benefits of these exercises. With patience and persistence, you can take control of your back pain and get back to living your best life.
This is an updated blog post that was originally published in 2019.
References:
https://www.heathline.com/health/scoliosis/exercises-at-home#types-of-scoliosis
https://www.treatingscoliosis.com/blog/10-stretches-to-help-alleviate-scoliosis-pain/
https://www.topendsports.com/medicine/stretches/lunge-side.htm
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