Can you play sports with scoliosis? This question is asked by almost all people who have a lateral curvature of the spinal column.
With scoliosis, the type of sport should be selected depending on the degree of the disease.
Meanwhile, there is no clear answer to this question.
It is necessary to clarify what kind of sport we are talking about and what is the degree of curvature of the spine.
Sports for scoliosis in children
Children's scoliosis, as a rule, is still weakly expressed and has a mild degree.
Sports can play a healing role here. But the question is the same: which sport to choose?
Children with curvature of the spine benefit from sports such as:
Children with scoliosis are not recommended to engage in asymmetrical sports (tennis, badminton, fencing) associated with vertical loads on the spinal column (biking, equestrianism, running), as well as traumatic (judo, wrestling, boxing). As for football, volleyball, these sports are acceptable if the child sometimes plays them in the yard. But playing football and volleyball at a professional level is undesirable.
Run
Can you run with scoliosis? This question is often asked by people suffering from lateral curvature of the spine.
The truth is that running should be avoided in stages 3 and 4 of scoliosis, as well as during the period of growth of the body.
With mild degrees of lateral curvature, you can sometimes run at a slow or moderate pace. At the same time, try not to run on paved surfaces.
With scoliosis, it is better not to run on hard surfaces.
A good substitute for running can be for scoliosis. This type of walking involves the use of special sticks for additional support, which reduce the load on the curved spine. At the same time, the muscle corset is strengthened, and the overall benefits for the body and for posture are invaluable.
How to choose sticks for Nordic walking read
Swimming is the safest sport for scoliosis if the right style is chosen. It is recommended to swim breaststroke on the chest with long slides.
Thanks to swimming, you can get multiple positive effects for the body:
- natural unloading of the spine;
- alignment of asymmetric work of muscles, including vertebral;
- strengthening the muscular corset of the back, limbs;
- improved coordination.
- significant instability of the spine (when the difference between the angles of curvature in the supine and standing position exceeds 10 degrees);
- diathesis;
- skin infections;
- epilepsy;
- heart diseases;
- colds in the acute stage.
Scoliosis and bodybuilding
The main exercises performed with the curvature of the spine are aimed at strengthening the muscles of the back and chest. Some of them are performed on simulators, some with regular weights.
Thus, simultaneously with the study of the muscular corset of the back, it is possible to unload the spine.
If you simultaneously pump up the muscles of the back, the spine will get unloaded
The main thing when performing bodybuilding elements is to follow the rule of synchronism. Both sides of the body must be equally involved. It is also important to follow the rule of sequence: during the first year of training, weights should be minimal. Otherwise, you will hurt yourself instead of helping.
Scoliosis and fitball
With the help of exercises on a fitball, it is possible not only to prevent pathological changes in the chest, but also to avoid the appearance of respiratory, cardiovascular insufficiency.
Riding with scoliosis is permissible only with the first degree of the disease. Children's scoliosis, which has just begun to develop, can even be stopped with the help of equestrian sports.
With the first degree of scoliosis, you can go horseback riding
However, when it comes to scoliosis lumbar spine, then equestrian sport is prohibited in general (regardless of the stage) in order to avoid aggravation of the condition.
yoga for scoliosis
Yoga asanas have a positive effect on the curved spine, even when the disease has reached the 3rd degree. When practicing yoga, the following principles must be observed:
- sit, stand, lie always in the correct position.
For the correct performance of the asana in a standing position, it is necessary to draw in the lower abdomen, as well as the buttocks.
At the same time expand chest and keep your head upright. You need to sit only with a straight back and neck;
- smoothness of movement. The muscles of the body should be relaxed;
- any movement should end with a slow stretching of the spine along the vertical axis.
A set of exercises for scoliosis, see the video:
Charging from scoliosis
Charging is very useful for scoliosis of the spine. Exercises selected by an orthopedist, taking into account the specifics of the disease, can improve the condition of the spine of an adult and a child. You should be extremely careful about the exercises performed, because they should correct the situation, compensate for the curvature, and not worsen it.
A set of exercises should be performed daily in order to have an effect. You need to start with simple elements, gradually complicating the exercises every day.
There is a certain algorithm for performing charging with scoliosis.
First, exercises are performed that prepare the muscles for the load. Then follow the movements performed in the supine position. Then - lying on his stomach, and, finally, in a standing position.
A universal, effective exercise for adults and children is the plank for scoliosis.
It is done in the following way. It is necessary to lie on one side with straightened legs, laid one on top of the other. The arm is bent at the elbow, the elbow is located under the shoulder joint. The lower ends of the shoulder blades must be brought together. Neck, spine, hips straightened in one line. On exhalation, we strain the press, while the coccyx goes forward, we raise the knees and hips from the floor, we focus only on the foot of the lower leg. We linger in the position for 10-30 seconds, slowly lower ourselves down.
Exercise "Planck" is very effective for scoliosis
This exercise can be done first, leaning on the palm, and only then move on to the emphasis on the elbow.
simulators
For the treatment of lateral curvature of the spine, 2 types of simulators are used:
- cardio simulators, the action of which is aimed at improving the work of the respiratory, cardiovascular systems;
- strength trainers.
Strength training equipment is different.
These include models such as:
- simulator "Twist". Designed to form hyperextension. Exercises on the "Twist" can remove deformations in the middle part of the back;
- the T-traction simulator allows you to perform exercises while sitting and standing. It is a lever mounted on a hinge on one side. On the other side are "pancakes".
Power models of simulators allow you to perform:
- pull-ups for scoliosis from a horizontal block;
- traction to the chest, behind the head, if the thoracic region is curved;
- hyperextension (trains the extensor muscles adjacent to the spine);
- trapeze with dumbbells, barbell.
Women should be very careful when choosing exercises.
A set of exercises can correct spinal deformity, but care should be taken. Women with 2 degrees of scoliosis are strictly forbidden to lift a barbell weighing more than 10 kg, men - more than 20 kg.
Exercises must be performed under the supervision of an instructor.
Thus, sports for scoliosis should be selected carefully, after consulting with an orthopedist. Only he can assess the condition of a particular patient and recommend certain classes, taking into account the individual clinical picture. And then you can improve the condition of the spine, stopping the deformation or even eliminating it. The main thing is not to harm.
Any disease is easier to prevent than to treat. Read more about scoliosis prevention.
A new study shows that doing one yoga pose for 90 seconds, at least 3 days a week, can reduce spinal curvature in scoliosis patients as early as 3 months.
Researchers, including including dr Lauren Fishman of the Columbia University College of Physicians and Surgeons (New York), published the results of their research in the journal Global Advances in Health and Medicine
Scoliosis is a disease in which the spine curves to the side - and this disease affects about 6 million people in the US, and scoliosis is the cause of more than 600,000 doctor visits a year. Although scoliosis can occur in any age group, it most often develops in adolescence(from 10 to 15 years).
Severe scoliosis is defined as a curvature of the spine greater than 45 degrees and is usually treated with surgery. Conservative therapies are available to treat scoliosis patients with curvature of less than 45 degrees, and bracing is often used.
Every year, about 30,000 children and adolescents with scoliosis are placed in corsets, which are worn for approximately 23 hours a day and help to some extent reduce the curvature of the spine as the children grow. The researchers note that a very popular corseting method - most commonly used in teenage girls - requires the use of 40 2-hour sessions, three times a week for 3-4 months. Patients then need a lifetime of exercise for 30 minutes a day.
"Because many scoliosis patients are teenage girls, bulky corsets and prolonged exercise are socially uncomfortable, emotionally painful, and physically difficult," says Dr. Fishman. "At the same time, if left untreated, scoliosis can progress at a rate of 7% per year, and eventually lead to impaired vital functions, disability, and even disability."
Patients are required to perform a side plank on the weaker side of the spine.
In their study, Dr. Fishman and colleagues set out to determine the effectiveness of one of the main yoga poses - known as the side plank - and conducted a study on 25 patients with idiopathic scoliosis aged 14-25 years.
The side plank is performed in a lying position on one side of the body with straight knees, with the upper body supported by the elbow and forearm.
After undergoing an initial examination, x-rays, and determining the angle of curvature, patients were taught to perform this yoga pose. In the first week, they were instructed to do this pose on the side of the curvature for 10-20 seconds every day. They were then asked to do this posture once a day, for as long as possible, also on the side of the curvature of the spine.
Explaining to patients the reasons why it is necessary to perform poses on the side of curvature, Dr. Fishman says:
"Because scoliosis is an asymmetric condition, treatment must be asymmetrical, and therefore patients were asked to perform this position only on the weaker side. This strengthens specific back muscles on the convex side that are needed to reduce the curvature."
She also added that the National Scoliosis Foundation has recommended 25 yoga poses for scoliosis patients to help reduce spinal curvature. However, she notes that no clinical evidence supports the efficacy of such postures, and patients are advised not to perform these postures asymmetrically.
Spinal curvature angles were measured at baseline and at the end of the study using the standard Cobb technique, and follow-up x-rays of the spine were taken at the end of the study.
One yoga pose reduced spinal curvature in about 32% of patients
On average, study participants performed the side plank pose for 1.5 minutes per day, 6.1 days per week, and for 6.8 months.
The researchers found that the curvature decreased in about 32% of patients. Among 19 patients who performed the yoga pose at least 3 days a week, there was a decrease in spinal curvature in 40.9%. Of these patients, adolescents showed a 49.6% improvement in curvature, while adults had a 38.4% decrease.
Normally, the spine should be straight, so deviations to the left or right are considered a pathology and are the basis for the diagnosis of scoliosis.
Scoliosis refers to the curvature of the spine in a horizontal plane..
As the disease progresses, it leads to a change in posture and position. internal organs, an increase in back pain, an increase in the load on the legs.
To return to the spine correct form(or as close as possible to this), it is necessary to strengthen the back muscles with the help of special exercises.
The choice of exercises must be approached responsibly, because. some of them negatively affect the condition of the spine and thereby worsen the patient's condition.
What is scoliosis: features of the disease
All exercises for a patient suffering from scoliosis are divided into 3 groups:
- exercises that can not be done with scoliosis;
- exercises that have limited contraindications (they can be performed, but only in certain quantities);
- exercises, the implementation of which is necessary for scoliosis (allows you to prevent further curvature of the spine, and sometimes completely get rid of scoliosis).
Thus, scoliotic posture disorders and sports are quite compatible concepts. The main thing is to consult a doctor to make a correct diagnosis, choose a course of treatment and receive recommendations regarding restrictions and contraindications.
What exercises are contraindicated for scoliosis?
And did you know that…
Next fact
Drug treatment can affect pathological processes, but to a small extent. That's why the emphasis is on therapeutic exercises. Exercises contribute, if not complete, then at least partial restoration of the normal configuration of the spinal column. In addition, they help strengthen the muscular corset, normalize the functioning of internal organs, and improve blood circulation.
Exercises for the treatment of scoliosis should be chosen by a doctor. There are exercises that can aggravate the curvature, so they are contraindicated.:
- Run. Considered a relative contraindication. With rapidly progressing scoliosis and scoliosis of 3-4 degrees, running is prohibited, but with moderate and slight curvature of the spine, it is possible, but only with the permission of the doctor.
- Power training. Any exercise with a barbell and dumbbells increases the load on the spine several times. Especially dangerous are exercises that are performed on one leg (standing, lunges to the side and forward with and without dumbbells). Such exercises negatively affect the configuration of the already curved pelvis, so it is forbidden to perform them.
- somersaults. In terms of injury, they are too dangerous, and even for a healthy spine. Performing somersaults with scoliosis increases the likelihood of injury several times.
- jumping. Movements of this kind affect the intervertebral discs and vertebrae, increasing the load on them.
- Team sports(basketball, rugby, football, hockey). These sports are associated with an uneven load on the spine, a high risk of injury and sudden movements. For the same reason, it is not recommended to snowboard and skate, play badminton and tennis.
- Acrobatics, gymnastics, any exercises for the flexibility of the spine. Such exercises involve the performance of sharp and asymmetric movements, which is categorically contraindicated in scoliosis.
- Exercises involving circular movements with turns and vertical axial load on the spinal column.
- Yoga. It is a relative contraindication, tk. some postures do not have the best effect on the condition of the spine. One of these postures is the lotus position, in which the legs turn out at the knee joints.
Video: "Harm from improper exercise from scoliosis"
Consequences of strong overloads in scoliosis
The task of the doctor is to unload the spine of a patient with scoliosis, i.e. reduce the pressure on the intervertebral discs from the concave side. This is especially true in the treatment of children whose bones are in the process of active growth.
If the patient's spine is overloaded, there is a deterioration in blood circulation and a violation of muscle tone in the "weak zone". Such violations continue to exist even during rest, creating the prerequisites for the further progression of the disease.
Many patients do not understand why scoliosis prohibits many sports and even moderate exercise. The fact is that it is impossible to constantly monitor the balance during such exercises. As a result, the working side is loaded more, and the scoliosis of the spine progresses.
Increased skew is fraught with the development of serious damage to the tissue of the spinal cord and even pinched nerves. For example, running (seemingly an absolutely harmless exercise) can lead to paralysis and disability of a patient with scoliosis.
Remember: any axial loads that cannot control the angle and even distribution of weight contribute to increased curvature. And one more thing: with an incorrect arrangement of the vertebrae, exercises with a vertical load are performed without additional depreciation, which contributes to the grinding of the intervertebral joints and discs.
Note! Scoliosis of the 3rd and 4th degree is treated surgically, and after the operation, you can forget about the stress on the spine for a long time.
Video: "How to play sports with scoliosis"
Conclusion
Contraindications for scoliosis depend on various factors. You can find out the full list of restrictions by contacting an orthopedic doctor. The specialist will tell you what you can and cannot do with a curvature of the spine, give recommendations for a speedy recovery and improve posture.
The basis of conservative therapy for scoliosis is physiotherapy. Exercises are selected taking into account the degree and shape of the curvature, which allows you to most effectively influence problem areas. If you practice regularly and at the same time strictly follow all medical prescriptions, the result will not be long in coming. But in order to cope with the disease, one should know not only what is useful for curvature, but also what can be harmful. This is especially true of physical activity: some types of loads are absolutely contraindicated for those who have problems with the spine. So, what exercises can not be done with scoliosis, and why are they dangerous?
With scoliosis, there is a deviation of the spinal column to the right or left side, followed by torsion of the vertebrae. That is, the spine not only curves, but also twists around its axis. This leads to a variety of complications: weakening of the muscles, displacement of the vertebrae, compression of nerve fibers and blood vessels, deterioration of the internal organs. Any external influence can provoke an injury, which will further complicate the patient's situation.
The stronger the deformity, the more vulnerable the spine. In total, there are four degrees of scoliosis, depending on the angle of curvature (according to Cobb):
- the first - up to 10 °;
- the second - from 11 ° to 25 °;
- the third - from 26° to 50°;
- the fourth - over 50 °.
Important! Each degree has its own limitations of physical activity, but the shape of the curvature and its localization do not play a big role here. But much depends on the rate of development of the disease: the faster scoliosis progresses, the sooner restrictions should be introduced in order to exclude possible risk injury.
What exercises are prohibited
With scoliosis of any degree, power and acrobatic exercises should be completely excluded. Sharp turns, jerks, somersaults and heavy lifting put excessive loads on the diseased spine, which can result in a fracture of the vertebral body, rupture of the fibrous ring in the disc, and pinched nerve.
The list of prohibited exercises includes:
- jumps (long, high, on the spot, as well as jumping from a height);
- body rotation in a vertical position;
- bridge exercise, somersaults and twisting movements;
- exercises with kettlebells, barbell, dumbbells;
- handstand and headstand;
- acrobatic exercises on uneven bars;
- squats, especially with weights;
- fast run.
This also includes most team games: football, hockey, basketball, tennis. Boxing is forbidden figure skating, snowboarding and other sports where the spine is subjected to heavy loads. Such a ban fully applies to sports dancing, equestrian and cycling.
There are exercises, the limitation of which depends on the degree of scoliosis. For example, at the first degree, you can run, with the exception of high-speed races and long crosses. In the second degree, running is also allowed, but only for short distances and at a moderate speed, the best option is jogging or in place. Those diagnosed with grade 3 or 4 scoliosis are strictly prohibited from running.
Partial limitation concerns yoga. Asymmetric twisting exercises or excessive arching of the spine and joints are prohibited at any degree of the disease, but stretching exercises, on the contrary, are welcome. Exercises to strengthen the muscles of the back and shoulder girdle, to relax, and breathing exercises also bring benefits. True, the more severe the form of the disease, the more yoga movements are prohibited, in addition, you need to practice under the supervision of a specialist so as not to accidentally harm yourself.
What else is prohibited with curvature
In addition to exercises, there are a number of prohibitions for scoliosis:
Also, you can not self-medicate, especially - to apply techniques alternative medicine. It is impossible to cure scoliosis with the help of herbal decoctions or rubbing, but it is very easy to harm your health. Of course there is folk recipes, which help reduce the symptoms of the disease and speed up recovery, but they can only be used with the permission of a doctor. The same applies to medicines: only the attending specialist can select medicines to eliminate symptoms, who takes into account the severity of pain, the general condition of the body, and the presence of contraindications.
If you want to know in more detail, as well as consider the rules for choosing a specialist, you can read an article about this on our portal.
Exercise rules
The exercises allowed for scoliosis also bring little benefit if they are performed incorrectly. First of all, you should know that a set of exercises is selected by the doctor for each patient individually after the examination. Undiagnosed complications and defects can lead to the development of new pathologies, so clinical trials are a must.
You can do it in the exercise therapy room and at home - it’s more convenient for anyone, but it’s worth noting that with a degree 3 curvature, it’s better to do the exercises under the supervision of a specialist. This will prevent muscle overwork, correctly adjust the load, and work out the most problematic areas of the back with high quality. Those who are going to study at home, you need to familiarize yourself with some important recommendations:
With scoliosis, not only the angle of the lateral inclination of the spine changes, but also the position of some internal organs. In patients, posture changes, pain in the back increases, the load on the legs increases, and normal life becomes almost impossible. To return the spine to a physiologically correct shape (or to get as close as possible to this), it is necessary to strengthen the muscular corset of the back. However, not all exercises are suitable for this. Some of them put too much pressure on the structures of the spine, others distribute the load unevenly.
- Gymnastics, acrobatics and any training for the flexibility of the spine. Most of the movements are asymmetrical and abrupt, and this is categorically contraindicated in scoliosis.
- Body rotation. All technically complex rotations of the body along the axis of the spinal column are prohibited.
- Power training in the gym. Any exercises with dumbbells and a barbell repeatedly increase the load on the spine.
- jumping. Such movements significantly affect the vertebrae and intervertebral discs, increasing the load on them.
- Run. Not all people with scoliosis are forbidden to run, with initial degrees of curvature (up to the third), provided that they do not progress, easy running is allowed.
- somersaults. In the presence of curvature, performing somersaults greatly increases the risk of spinal injury, so they are absolutely contraindicated.
- Team sports(football, basketball, hockey, rugby, etc.), as well as skating, snowboarding, tennis, badminton. This is due to an uneven load on the spinal column, sudden movements and a high probability of injury.
When are restrictions necessary?
Activity restrictions must be introduced if the curvature of the spine reaches more than 10 degrees. If there are minor deviations from the norm that fit into the category of the first degree of scoliosis, then after a preliminary conversation with the doctor, most likely you will be able to return to your usual lifestyle and play your favorite sports.
Each case of scoliosis is individual, it is necessary to take into account the degree of the disease, its features, the complexity and dynamics of the development of the pathology. Rapidly progressive scoliosis requires earlier restrictions. Consultation of a specialist will help to solve all your questions.
What can you do with scoliosis?
Sports and individual elements of physical education that are on the stop list can be practiced if:
A reasonable question arises: what can be done with scoliosis? You can definitely run skiing, ride a bike, pull yourself up on the horizontal bar (in the presence of 1 and 2 degrees of scoliosis), and the rest only after consulting a doctor.
General contraindications
Some daily activities also adversely affect the spine. It is worth highlighting the two most important moments to avoid for people with scoliosis:
- Prolonged fixed position of the body. The posture should change at least once every 20 minutes (whether you are sitting or standing), especially if the body is experiencing discomfort.
- Carrying a bag, package, case in one hand. Preference should be given to a backpack (putting it on the shoulders) or evenly distribute the load in two bags to carry them in both hands.
It will also be useful to familiarize yourself with the basic rules for the prevention of scoliosis, which can be found at the end of the article. This will in most cases avoid further progression of the disease!
