SCOLIOSIS back pain RELIEF! | Best exercises for scoliosis spine
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- Опубликовано: 17 июл 2019
- Scoliosis is the word that is used to describe a curvature of the spine. In some cases, this curve can result in back discomfort and pain. Fortunately, there’s a lot that the rights stretches and exercises can do to mitigate this pain and help you to feel better. Today I am sharing with you 10 of my best stretches and exercises to minimize the curve in your spine and help you to feel better.
EQUIPMENT USED IN THIS VIDEO
EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
EXERCISE BALL: urlgeni.us/amzn/exerciseball
RESISTANCE BANDS: urlgeni.us/amzn/drjaredresist...
DUMBBELLS: urlgeni.us/amzn/drjareddumbbells
OTHER VIDEOS YOU MIGHT FIND USEFUL:
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HOW TO FIX THORACIC SPINE PAIN: • Thoracic Spine Pain | ...
HOW TO CORRECT YOUR LOW BACK POSTURE: • How To Fix Lower Back ...
HOW TO CORRECT YOUR HEAD/NECK POSTURE: • How To Correct Your Po...
EXERCISES DEMONSTRATED IN THIS VIDEO:
Prayer Stretch/Child’s Pose: 3:35
Chair Variation On Prayer Stretch: 4:30
Side Plank Stretch: 5:07
Cat/Cow Stretch: 5:56
Standing Lateral Stretch: 7:23
Bird Dogs Back Exercise: 8:09
Swimmers Back Exercise: 8:38
Y’s and T’s and W’s Back Exercise: 9:40
Band Rows Back Exercise: 11:36
Dumbbell Rows Back Exercise: 13:13
[The principles I’m going to outline in this video are VERY general and include effective stretches and exercises that will benefit MOST people. PLEASE NOTE - I am, in NO WAY, claiming to heal your scoliosis with exercises. In many cases this is a structural or postural issue and, in severe cases, requires much more aggressive treatment. These exercises, however, should help to DECREASE THE PAIN you may be experiencing as a result of your scoliosis problem.]
*As always you are encouraged to consult a local medical professional to determine an individualized plan of care that will be best for your unique circumstances. That said, if anything I demonstrate is painful or uncomfortable to you please stop and consult your medical professional.*
Most people have at least some degree of curve in their spines. This is due to many factors including how we sit/stand to which hand is our dominant side. While some degree of scoliosis is normal and expected, too much curvature in your spine can be painful and limiting.
Scoliosis is usually diagnosed by your doctor, physical therapist, or chiropractor. These healthcare professionals can tell you if you have this curve to your spine and whether or not it’s significant enough to warrant treatment.
Whenever we see scoliosis, it typically presents in a “C-curve” or an “S-curve” depending on the areas affected. These are simply named after the way the curve presents - one curve manifests as a letter “C” as viewed from behind (typically seen in the upper back) while two curves appear to look like a letter “S” (typically manifest as a curve one way in the lower back and the other way in the upper back).
While the presentation for each of these conditions is a little different, the treatment is essentially the same. Treating this condition is solely dependent on one principle - that of soft tissue adaptation. The soft tissue in your body adapts directly to the stresses (or lack thereof) placed on it. That means we can stretch out areas that are tight and we can tighten up (via strength training) areas that are weak.
When treating scoliosis, the muscles and tissue on the convex side of the curve are typically stretched in a lengthened position. A long muscle is typically a loose muscle and therefore we need to “tighten” - or strengthen - this side. Conversely, the muscles in the concavity are shortened and tight. Therefore - a typical course of treatment would be to stretch out these areas.
Stretch where it’s tight (concavity) and strengthen where it’s weak (convexity) and you should see some really good progress.
One more note - scoliosis doesn’t happen overnight. It takes a long time and a lot of consistency to develop a scoliotic curvature and therefore it can be presumed that it takes a long time and a lot of consistency to get rid of this curvature as well. I typically tell people that it will take 8-12 weeks of consistent work to start to minimize the effects of scoliosis on their spine.
Please keep in mind - how you FEEL is infinitely more important than what you SEE. Often the effects of these exercises are manifest as decreased pain/discomfort long before you see their effects on the curvature of your spine. You need to stay consistent (perform these everyday; if not 4-5 times/week) and be patient, but in the end results should come.
10 of the best exercises I give to patients every week in my PT clinic. I hope they help you out! Share your experience in a comment below, and thanks for watching!
Great tips! Are press ups the best excercise to do for lower back and left side butt pain?
I'll be doing these and report in a few weeks. Im trying to avoid surgery 😪
On the s Curve is your picture on the white board from the back of the head or the front of the face ?
@@patrickguirguis2523 back :)
Hi I have scoliosis..I am in my 60's..have recently had severe pain across hip area..pinched sciatica right side..recently started yoga exercises.. anti inflammatory tablets..hot cold heat packs..got me on my feet again..on looking at my back in a mirror I realized I have a lot of fat sitting on my right torso side and over hip area..this is where the pain area is..obviously that excess weight must be a part of my problem..how do I get rid of this excess fat on one side..can u recommend specific exercise for this at all?..much appreciated
Thanks for demonstrating the proper way to stretch and explaining it clearly. This is truly helpful. A+++++++
You're very welcome, Marilyn Thusberg! I hope they help you! Thanks for commenting.
Thank you so much
Thank you so much. one of my friends has this problem. I'll share this informative video with her. as far as I know it's very common among Violinists and specially among orchestra players who play in seated position.
You're amazing!! I've been following you since your beginning. You also have great exercises for diastase recti. Much love and gratitude. 💖
thank you 😭 i wish i could fix this😭😭😭 God bless u Jared
Thank you
Blessings
zrobert66 you’re very welcome! Hope these help you!
I greatly appreciate this video.. indeed, the pain I was in before watching & following along has greatly improved! Great exercises.. thanks so much!!
Glad it helped and thanks for commenting!
Wow, thank you so much! I found this video, I suffer from scoliosis. It's nice to see you helping people that have scoliosis. Thank you so much!
You are so welcome, Natalie! I hope these exercises help you!
I'm suffering Mald Lumbar Levoscoliosis ( severe lower back pain and shoulder, neck pain). I wanna thank you for sharing an exercises. I'm very much appreciated.
One of the best way how you showed exercises for scoliosis
Thank you!!🤗 Very useful vid!!😉👍
You're very welcome, Alberta! I hope it helps you!
Thank You So Much!!!!
You're very welcome, Diana Vazquez! I hope they help you! Thanks for commenting.
Thanks, Doc! My amazing husband is a Physical Therapist/University DPT Program Director here in NE Ohio. These stretches look great for those without scoliosis, too. 😊
Heather Frampton you bet!! That’s amazing about your husband - represents years of hard work and professional recognition. I’m sure you’re very proud! Thanks for commenting!
Thank you very much for sharing your knowledge. Easy to follow education. Excited to try these stretches and exercises. Ty 😊
You are very welcome! I hope these exercises are helpful for you!
Great video, can you cover more specific stretches for people with an S curve Scoliosis. That would be greatly appreciated, thanks for this amazing content :)
I,also have an S curve scoliosis and wore a Milwaukee brace as a child. Now as a 50 year old I am in pain from stenosis, degenerative disc disease.
Look into schroth therapy.
Hi Doc, so I have been doing this vid every night for the past week but on a couple of them only 10 reps or twenty. I can’t believe the difference it is making in my life, I have been able to complete my morning two mile walk without breaking into a limp or having to cut it short due to hip pain and foot pain. The pain is there, but less of it and bearable. I had surgery on my left foot about 4-5 years ago and it was after that that the hip began to hurt and my fused second toe has just become terribly painful and I have always been a hiking walking , multiple dogs, need to move kind of person. Even after 5 mos of pt, I haven’t improved like I have this week. Idk, but this version really is doing something for me so I’m going to keep on this particular set for awhile and I’ll keep you posted.....thanks so much, please keep it up.....
You are welcome, nancy zi! Thank you so much for sharing your story! I am so glad you are finding relief through these exercises!
Great video ☺️ Thank you so much 😘😘😘
You are so welcome! I hope you found it helpful and thanks for commenting!
I had scoliosis as a child and had to wear plaster cast permanent jackets till I was 16 . It is now causing a few problems and I will try these exercises. Many thanks for your videos 🙌😊😘
I had and still do suffer from scoliosis.
Thank you!
You're very welcome, Grey eyed Nicolas! I hope they help you! Thanks for commenting.
Great job. I am feeling my right foot in the bottom which I almost never do. The fact that you are so fit and studly makes it more believable doing these exercises. Great job, great result and thank you
You're so welcome and thank you for your kind comment! I hope you find these exercises helpful!
Thank you so much for this video. I've been to a DC, a Physical Therapist and an Osteopath. The Osteopath shared only 1 stretch to help my curve and you shared that also. The DC didn't show me any and the Physical Therapist has shown me more than I can recall so I REALLY needed this video. WIsh you lived here in Maine. May God bless you abundantly for those you help and who suffer with this painful condition. Can you tell me if there is hope for Scoliosis to be completely corrected for someone who is internally healthy, and a vegetarian, but almost 72 yrs old.
Thank you for this stretches and exercise. I found it quite useful and helpful.
You're so welcome!
These help so much!
Great to hear, nancy zi! Thanks for sharing!
Thanks for this video 🙏🏽
My pleasure!
Thank u for this!
You are welcome, Claudia! I hope it helps and thanks for commenting!
my love and support .. you changed my life man .. thanks
Oh, that is so kind! I am happy to help and I am glad this helped you!
Really is your best workout for us crooked spines. I always come back to this one and gain relief......💗
Thanks so much, nancy zi! I am glad you are finding these exercises helpful!
Thanks Jared
My pleasure, Yaacov. Great to hear from you and thanks for commenting!
Thank You. Very helpful. ..All i want NOW is THAT Workout Bench!. Makes an awesome platform for So many excercises
You're so welcome, Terrie! I am glad this was helpful and thanks for commenting.
Thank you for strength exercises
My pleasure!
Thankyou. 🙂
My pleasure! Hope they help you, Jade Rose!
Just wanted to thank you, i fixed my anterior pelvic tilt thanks to you routine and now im looking for something for my uneven shoulders, does following this routine helps balancing them?
Super stretches! Thank u somuch
You're so welcome, Vidhu Kataria! I am glad you find these stretches effective and thanks for sharing!
Thank you so much for this video! I was diagnosed with scoliosis today with a more prominent curve in my lower back. I start PT In April. Hopefully these will help in the meantime. ☺️
Best of luck! I hope they do help you out and thanks for commenting!
Thank you very much very informative. I have been suffering pains for a long time hope with your help it will lessen my pains. More power and God bless.
My pleasure! I hope it helps!
this is a great help for us sir,
i have a lower back scoliosis so i've been doing some of thie exercises but i stop.watching your videos sir give me this eagerness to start again doing this exercise and i will teach my relatives also using your videos sir
GOD BLESS YOU
Thanks, it helped me a lot
You're welcome! I am glad to hear it helped and thanks for commenting!
Thank you for this wonderful video sir
You are very welcome! I hope it helps!
Wow....fantastic 👏 I am so grateful for this video. Thank you so much. I am 50 with a backward S curve. My thoracic area kills me.
You are so welcome, Virginia!
Thank You 🎉
You’re welcome 😊 I hope this helps you, Natasha!
thank you so much for this clip, it helped me after years of professional not-effective treatment to get almost rid of my chronic pains in the thoracic spine
You are so welcome!
Thank you so much! I have a left c curve. I've been in such pain the last few months. I did just one stretch after watching and felt pain relief almost instantly!
Oh, I am so happy to hear this! You are welcome, Johnnie, and thanks for commenting!
how are you now
Thanks For the great video. Specially liked the diagram explanation.
You are welcome, Rick! I hope these exercises help you!
Awesome.❤️
Thanks so much, Nona! I hope these exercises help you!
Super helpful, thank you! I have DDD and L convex lumbar scoliosis and have had what’s been diagnosed with R hip bursitis and IT band syndrome with pain down to my knee which hasn’t gotten resolved for over a year once my PT ran out. I kept being told I needed to strengthen the R glute medius but this makes much more sense for my particular case. I can already walk with much less pain today and will continue to follow this routine!
Best of luck! I hope you continue to feel better!
How you doin now man? Better?
Great exercices thanks really relieved my back pain, i did them 3 days ago :) Should we do more strength exercices on the weak convex side ? Or same amount both sides
Φανταστικό βίντεο!!!!!❤❤❤
Thank you, this is great
You're very welcome! I hope these exercises are helping you and thanks for commenting.
Thanx a ton and God bless you my dear. I have been diagnosed lately and it was overwhelming but your video and the detailed info is encouraging and assuring. Some of them are in our yoga programs like the cat and camel pose and the others seem specific to the curvature. I have not been able to find out whether it is left or to the right side but I intend starting on both sides to strengthen my back on the whole. After trying I will send the changes but am sure undoubtedly it will enormously help anyone especially the seniors.
Thank you for commenting and you are welcome!
Thank you. I needed this. I have S-curve ,and I have done PT for it years ago but I stopped exercising, and I lost my printed exercises given to me by my PT. I am in my 50's now and am feeling lots of more tightness. I recognize most of what you showed here. Very helpful.
You are so welcome! I am glad this is helpful!
Yeah, it seems once you hit 50, it’s a whole new game. Got to switch it up.
AWESOME PRESENTATION
Thanks so much! I hope it helps you!
Another insightful video for my bucket list. LIKED because how else could it not be and will delight and enjoy it as soon as LIFE gives me a break !!! 😂😂Thank you so much for all the motivation and tips you so generously share with us so we can stay healthy, Jared! Much love and success to your business and your lovely family!!! God bless you all.💛 💚 💙 💜
A joy to hear from you as always, Just Me! Thank you so much for liking, commenting, and for your unwavering support. Means the world to me!
Tone and Tighten Wow, you are so nice! Wishing you the best. No reply necessary.
Thaks Doc. I was having this problem since the stat of new year
You are welcome! I hope it helps!
Very informative and helpful.
Thank you!
Wow great exercises I’m on it now lol thanks so much❤❤
You're so welcome!
Thank you so much for showing me some stretches and strengthing excerise, especially the one sitting down on the chair for Scoliosis. THANKS AGAIN.
Wondering if you could do a video on neuropathy, tired legs, feels really heavy, and picking up your feet better, so you don't trip all of the time.
You're so welcome! I hope they help!
Thank you so much. I will do these exercises in the morning. Should your feet be together when do the y, t and w on the ball? VPT
Thank you so much I have scoliosis since I am born and it hurts as heck
Thank you a lot
You are welcome! I hope these exercises help bring you some relief. Thanks for commenting!
Thank You, My grandson has some major issues and praying this will help him!
You are welcome, Greg! I hope these exercises help him and thanks for commenting!
Great and beneficial video indeed 😊
Glad it was helpful!
Excellent!
Many thanks!
anyways thank youuu. so greatful for your channel🐇🐇
You’re welcome 😊
amazing just ordering ball and resistance bands
Thanks you so much, I will teach my daughter
Most welcome 😊I hope it helps her!
Thank you, I feel the difference and I'm breathing better.
Great news! You are welcome!
Thanks for this, I love your videos! I have a mild right thoracic S curve but my muscles on the right side of my curve are enlarged and my left side is weak. That seems backwards from the example. Do you ever see this? Should I stretch the right and strengthen the left? Thank u!
Very good thanks. You have become a hero to me. I would like to know how long it normally takes for a person to change his backbone in a normal position. Thanks in advance.
I hoped you saw this one, Fazel! Been asking for it for a while! 6-8 weeks of consistent performance of these exercises and you should start to see some improvement. Hope they help you, man!
Thank you! My back feels better already. I just need to buy the ball.
You are welcome, CoachSteve4u! I am happy to hear you are already feeling less pain!
Hello. I would like to ask if jump rope good for scoliosis. I had a history of scoliosis at lower back and it does painful but that was ages ago. And now I did jump rope as my cardio workout for almost 2 weeks and I can feel the pain again in my lower back. I hope you can help me with this. I find jump rope so exciting and I want to continue doing this as my cardio.
Very helpful vid 😉
Glad you think so! Thanks for commenting!
Great vid. I've got rhomboids and traps pain for scoliosis. Any suggestion? Thanks in advance...
Thank you so much man. I’ve never had my back looked at and have some serious misalignment issues. 5 minutes ago I was in burning pain just trying to sit in my recliner. I followed along with your tutorial and I feel so much better. This will be my new evening routine. Thank you!
Great to hear, Bud Ranger! Thank you for sharing!
Any update!?
Hope you are doing much better
Tony Chavez I am! Actually started eating a lot of meat and consistent healthy food, stretching every morning sometimes evenings, and consciously using my “weak” side of my body. Standing on the less favored leg and using my weaker side of upper body at work. Definitely feel a lot better than I did 2mo ago.
@@Range-X - going at it intelligently I see! I'm just being introduced to the carnivore diet myself. Going for the grass fed beef, although haven't yet incorporated any physical exercise. Wanted to begin some where. Didn't think you'd respond. Was I wrong! Going to do this after my shower. Grace and peace.
Tony Chavez haha peace be with you! Yeah just the change in diet alone improved a lot of things for me. Cant afford to eat steak all the time but lean ground, chicken, and the occasional fish are 10x better than the burgers and fast food I was eating. Hope your pain goes away!
The side plank stretch helped like nothing else. I felt muscles being stretched i didnt even know i had. Thank you so much!
You're so welcome! Glad to hear that helped!
So good. Thanks so much. I have scoliosis in a big way....
You are welcome, nancy zi! I hope this video helps you!
Well it’s such a condensed version of what I have learned in PT, but soo effective and doable at the end of long days. I’m 67 and still cranking 2-4 massages per day . Been an lmt for 33 years. So at the end of the day when I think I can’t do one more thing, I watch and do one of your vids. But this one is particularly excellent....
Thank you so much doctor this video brought me hope in a very hard time I am facing now. But I want to ask are there special doctors that work from Internet and give you specific treatments and excercises to do? Doctors where I live are quite bad, my doctor didn't even tell me that my condition is called scoliosis nor gave me any treatment he just told me to fix my posture and sit straight.
Again, Thank you so much for the video you have no idea how much you made me happy :D, and I hope you can answer my question if possible, thank you ^^.
Following. I've found a few places from online but they only try to sell a brace for 5k.
Thank you uncle this made my back pain a lot better
Glad to hear it helped and thanks for sharing!
Hi Jared it’s been awhile since I’ve practiced with you and this one is particularly helpful. My scoliosis pretty severe and I always go for this vid. Any others you would recommend?
Following
Is there a place that we can get these specific exercises in one place? Perhaps a PDF? Great stuff, and thanks!
(Liz) which scoliosis are you addressing? Are these just to correct poor posture? Thanks, good exercises regardless of scoliosis.
Thank you for explaining it clearly. I got 40 degrees scoliosis
You are welcome! I hope these exercises are effective.
Amazingly informative video as usual! 💕
Thank you so much, Shiva! I am so glad you found this helpful!
I really enjoyed the stretch’s and pain reliever moves. I had a bad accident that caused my mild scoliosis to become more severe. My pain has been hard to deal with, but your exercises and fantastic attitude has really helped. I have been taking ballet classes for 30 years, that has helped. Thank you again.
You are welcome! I am glad this was helpful!
I like the first part of the video that addresses lower back [right stiffness]. But at
7:40 you do an exercise that would correct a C-Shape scoliosis. If you have an S-Shape scoliosis you can actually make it worse because you would need the stretch in the other side instead.
So these exercises are not good for s-shapes?
Thanks beast, from a young, wide eyed PTA
Thanks for video, I have been got a pain on mid back to right side and as per radiology report “Mild scoliosis of dorsal spine seen with its convexity on left side” , is these all exercises helpful for my case ?
Should you only do these on the side that is shortened? Thx for this!!!!
I love you and your video. I'm a therapist in Viet Nam.
Linh Tran thanks so much for the kind comment! I wish you success and happiness in your profession!
Me too ....
Thank you so so much for helping people. Your videos are really very informative.
Now I have two questions please, if you could.
I have recently experienced pain of Sciatica and followed the exercises in your videos and few others from professional channels as well. The result is really good & very noticeable.
Q.1- How long should one keep doing those exercises after total relieve of pain.
2 - I n the past, around 3 physiotherapists brought to my attention that my hips look horizontally imbalanced; i.e the right side is further toward the front or twisted to the front. I mean as people look at me from the front side.. Does this case have any future negative outcomes please.
Thanks again
Hi Justice is Illusion! Thank you so much for your kind comment; I'm glad the things I demonstrated are helping! Continue with the exercises as long as they're beneficial ... 6-8 weeks if necessary. The hip issue COULD be a problem, but not always. You can try exercises for "SI Joint Dysfunction" (unfortunately I don't have an SI joint video up yet... sometime soon!). Good luck!
Hi Justice is Illusion! I’d like to add to the great information given here by Tone and Tighten.
Regarding Q.1 - if you have had sciatic issues, consider the cause...was it a specific one time injury? Or is the cause from a repetitive motion that your doing at work? If it was from an injury and you are totally pain free, then you can do your exercises as Tone and Tighten recommends 👍🏻😊. If the cause of your sciatic was something that you do repetitively, and is part of your lifestyle (work, sport, hobbies), then I would suggest you incorporate that specific exercise into a short daily routine for PREVENTION of the sciatic issue returning.
Q.2 - Imbalances can always have a possibility of a negative effect on the body. Most of us have imbalances, we just try to minimize them. Imbalances mean that one area is usually weaker and one area may be tighter (not necessarily strong). This could lead to other areas of your body becoming the “point of weakness” (kinda like the straw that breaks the camels back). So with your pelvis being forward on one side, it could lead to low back problems, issues at the hip or even knee pain. Just be aware of it, keep engaging strength and mobility in your muscles, see a professional and live your best life! 💪🏼😊
Thanks Tone and Tighten for these fantastic, educational videos!
Hi sir I'm from India...thanks for the great video recently I diagnosed with scoliosis slightly bend at the sternum area..if I sit longer time my sternum part and back centre chest will got stuck when I strech it will go and again it will come.i went to the chiropractor he cracked my bones got some relief.but he said it will adjust in 4-5 sessions.i cannot afford that..plz help me.can I do this exercises.
I am a massage therapist and see Scoliosis in my clients all the time. They are often not aware of their condition and contribute their discomfort to stress or working at a desk. My strategy during the session is to stretch the concave side using myofascial techniques and trigger point therapy on the extended weekend side. In terms of self care after the session, I suggest your exercises or send the link to your posting. It has proven to be the winning combination of body work and your video clips. BTW I would never recommend any exercise unless I practice them myself. I perform these exercises and know they work. Whether you have scoliosis or not it’s good to keep the back strong and supple.
Thanks for sharing!
Thank you I've been traumatized because my last 2 chiropractors gave me the wrong exercises for my curve. Thats exactly my curve ill be doing these exercises!!! Better than those chiropractors didn't know s**t :)
You are welcome! I hope you find these exercises helpful and thanks for commenting!
Very good information ,. ave a question aren't the muscles on the concave side more stretched and the convex side shortened ? I have a convex on right and my ortho says my right muscles are stronger and hence pulling the spine towards right , left muscles are weaker and hence giving up . So i have to strengthen my left and stretch my right . Its seems exactly opposite to what you said . Could someone please shed some light on this ?
I have been diagnosed with scoliosis and ddd,
Any suggestions
Pam
Very helpful thanks. My arms are very fat please show some excercise to slim my arms.
ruclips.net/video/A4NlPwcmWmM/видео.html ruclips.net/video/Z3zPy5LUn7I/видео.html ruclips.net/video/zbRcavsANVU/видео.html Those are some good ones to start with! Good luck!
This is awesome thanks! One quick question, viewing from the back, my right pelvis is elevated, shifting my lower spine to the left which then causes my upper spine to shift to the right. My left hip is also tight, meaning it will not externally rotate as much as the right. I usually get right low back pain and ALWAYS feel crooked 😢 I have been trying to fix this with left hip stretches and strengthening but no luck, and I am worried I might be damaging my left hip even more. Any suggestions?
These are the same exercises that my physiotherapist suggested!
Oh good! I hope they help!
Thank you. I'm so sick of being in pain. 😭
Sharing this with my husband. He has rotoscoliosis and is in pain much of the time. Will these exercises help with that?
Wish I could do those excercises on the floor. Can’t due to difficult knee replacement and age. Any alternative to all the floor excercises?