I live with scoliosis, and I use physical therapy, gentle exercise, and more to help manage the condition

Cycling puts a little strain on your spine, making it an excellent low-impact workout if you have scoliosis.

At the age of 12, I was diagnosed with scoliosis, which means that my spine had begun to bend to one side.
It helps to wear appropriate clothing and operate in an environment that encourages natural mobility.
Physical treatment, low-impact exercise, massage, and heat therapy can also help.

Because few spines are perfectly straight, it is common for your spine to bend slightly to the left or right. If it twists sideways by more than 10 degrees, you have scoliosis, a spinal disorder.

Scoliosis affects around 2-3% of the population in the United States. Approximately 80% of cases are idiopathic, which means your spine starts bending on its own one day and no one knows why. While scoliosis can develop at any age, the majority of persons are diagnosed between the ages of 10 and 15.

I was diagnosed at the age of 12, and I don’t recall ever having a pain-free day since. This is due to the fact that a crooked spine may twist all the bones related to it, from your hips to your ribs. When your muscles and skeleton continually fight each other to execute routine activities, that’s hardly a formula for a good time.

I’m not telling you anything to make you feel sorry or alarmed. Scoliosis, at least in “moderate” cases like mine, doesn’t have to interrupt your life too much if you know how to handle it. So I’m using the opportunity to provide my own perspective, along with recommendations from specialists, for scoliosis self-care.

Here are five scoliosis-management measures that I employ.

 

1. Physiotherapy

 

Physical therapy (PT), which consists of exercises to develop muscular strength and range of motion, has been really beneficial to me.

When you have scoliosis, the muscles on one side of the curve work extra hard to maintain your torso upright while your spine pushes you to one side.

The muscles on the opposite side of the curve, on the other hand, don’t have to work as hard to move your body in that direction because your spine is already developing in that direction. These muscles, then, often weaken and decrease owing to a lack of usage.

In general, physical therapy seeks to address this imbalance by strengthening the weaker side so that your strained muscles can rest. PT throughout your adolescence — while you’re still growing, in other words — may reduce the amount your spine curves.

Depending on the condition of your spine, your doctor may also suggest a brace, which is essentially a plastic corset that forces your back to grow straighter. As an adolescent, I wore a sleep brace, and while it was never pleasant, it did keep my spine from expanding into a loop-de-loop.

However, PT cannot significantly alter your curvature in maturity; surgery is required. Nonetheless, it might assist lower your discomfort and loosen up your back, making day-to-day life a lot simpler. Begin by requesting a referral from your primary care physician.

2. Workout

 

“Physical exercise is beneficial to persons who have scoliosis. Strengthening muscles and increasing flexibility are critical to reducing discomfort and the possibility of curvature advancement “Dr. Ehsan Jazini of the Virginia Spine Institute concurs.

However, while exercising is beneficial, it is a bit of a double-edged sword for me. For example, I used to enjoy jogging in middle school, but it no longer reciprocates my feelings. I attempted running outdoors during the early pandemic lockdowns, but jarring my back that much always ensured the next day was full of agony and regret.

According to Chris McDermott, nurse practitioner and life care planner at Intercoastal Consulting and Life Care Planning, patients with scoliosis should avoid high-impact workouts that stress the spine.

McDermott provides a list of suggested and not recommended scoliosis physical activities:

Of course, this does not preclude you from playing a casual game of soccer or trying out some light dumbbells. Simply listen to your body and continue with care.

“Avoid anything that causes pain or suffering as a general rule. Always with your doctor before engaging in any activity “Jazini explains.

3. Modifications to the wardrobe

 

Changing your clothes is another approach to control your scoliosis symptoms. While I’m no fashion guru, I can tell you that small changes to your attire may make a major difference in your everyday comfort.

Shoes According to McDermott, finding shoes with strong arch support and a solid heel can assist encourage proper posture and relieve stress on your spine. This involves wearing sneakers or boots instead of high heels or sandals.

My spine slanted my pelvis far enough due to scoliosis that one of my legs grew longer than the other to reach the ground. Shoe lifts, which are little wedges that you put beneath your shoe’s insole, can help people with these mismatched legs. I use a shoe lift in my sneakers to raise my left leg and level my hips.

But here’s one bit of advise to remember: When you buy your shoe lift, make sure you put it in the proper shoe. I once put it on the incorrect side, which caused my pelvis to tilt even more and gave me a limp for two weeks before I realized my error.

Bags
The incorrect item might practically weigh you down. McDermott advises against carrying hefty backpacks or crossbody bags since they might cause unequal weight distribution and pressure on your spine.

Since I was old enough to carry my own belongings, I’ve used rolling backpacks and luggage. Even if you do not have scoliosis, a decent roller bag may make traveling much more convenient.

Bras Shopping for bras can be challenging for many women. However, if you have a crooked back, this task might become quite difficult. Just when you finally discover a bra that matches your cup size, you learn the straps won’t stay up or the band is too tight. The fight is genuine.

If your shoulders are unequal, Jazini suggests using bras with adjustable straps so you may adjust the length to each shoulder. Bras with stronger straps and padding are also good choices since they relieve strain on your back.

To prevent squeezing my ribs, I use bras with looser bands. Attachable bra extenders are my preference, but you may just buy a sister size of the bra you’re presently wearing. For example, if you wear a 34C bra (34-inch band with C cups), you could discover that a 36B bra fits more easily.

4. Improvements to the workplace

 

If you’re anything like me, you spend the most of your day in front of a computer, both for business and for fun. It’s worthwhile to invest in an ergonomic workstation setting that allows you to move your body more organically.