Spinal curvature most often occurs at a young age, as children and adolescents often refuse to keep their backs straight. After that, it is quite difficult to correct the situation, but still possible if you choose the right exercises and will constantly monitor your own posture.
Posture can be changed in two ways – scoliosis (lateral curvature) or kyphosis (the upper spine is deformed, there is a stoop, and in more severe cases, a hump is formed).
Deformation occurs for various reasons, but it is still worth fighting, because otherwise a person will face chronic pain in different parts of the body.
Exercises that will help to correct the situation (if the deformation is not too strong):
- Abduction of outstretched arms behind the back (as when stretching, but the arms remain straight and at the same height). You can also lie on your stomach and spread your arms to the sides and raise.
- “Lifting” the body with his hands behind his head (also performed lying down).
- Exercise “butterfly” in a supine position.
- Raise your body and arms (also from a lying position).
- Exercise “swimmer”.
- Raising one or both legs in a supine position (on the back and abdomen).
Each exercise in its own way will stretch and restore the correct position of the spine, so they are selected depending on the deformation.
All exercises are performed 10 to 15 times, but not more than 5 minutes, so that the muscles and spine are not overloaded, and the shoulders and cervical spine do not hurt.
This should be done daily if possible. And throughout the day try to keep your back straight. You can exercise 30 minutes a day, and that will be enough for a positive result. All exercises should be performed smoothly, and if they cause discomfort, they should either be replaced or performed after careful stretching / massage.
Your doctor may also advise you to use exercise machines for back pain, hernias / protrusions, and curvature of the spine.
It is mandatory to consult a doctor beforehand, because at certain stages the back will not straighten, and these same exercises can cause pain and injury. So don’t take any chances.
At the same time, the benefits of regular exercise and constant back support are undeniable (meaning that not only the spine should be strong, but the muscles should be in good shape), because if a person is generally in poor physical shape, then in addition to such therapeutic training, full-fledged physical exercises will also be required.
Also, do not overload, because the spine will “reward” its owner with very unpleasant and painful sensations all over the body, which will be felt with each movement, and this will only negatively affect the training.
Otherwise, everything will depend on the specific case / deformity and consult a doctor. It happens that it is impossible to perform certain movements at a certain stage of deformation, and this prohibition should not be violated. In this case, you need to take effective painkillers, such as Apo-Diclo or Brufen.
In addition, it is recommended to eat properly and take certain vitamin supplements.