SCOLIOSIS

Aside from having a congenital heart disease which is ASD ( Atrial Septal Defect) I also have a congenital Scoliosis my c3 and c4 vertebra are fused and there’s nothing we can do about it except surgery but in my case surgery is not needed. According to my doctor my scoliosis is very mild actually she added that it is almost insignificant and she also said that there’s nothing to worry because my scoliosis will not get worse because I already stop growing. The problem with scoliosis is that when the person having this condition is at his/her growing stage because there’s a big possibility that the scolio will get worse and surgery is the only option but in my case there’s nothing to worry and surgery is not needed.
My doctor also told me that the usual effect of scoliosis are back pain and neck pain so my doctor suggest that I must exercise everyday to avoid back pain and muscle pain she also suggested that I must maintain a good body posture.

Here are some tips that I want to share on how to exercise and maintain good body posture to avoid back pain...

EXERCISE FOR THE BACK
( this following exercises are specifically for scoliotic patient)


1. Pelvic Tilt

Why :To stretch back muscles. To strengthen stomach

How : Knees bent or straight, tighten stomach, squeeze buttocks together, press lower back to the floor

2. Single knee to chest

Why:To stretch lower back, buttocks and hips.

How : Pull one knee to chest, keep other leg down. Switch legs.

3. Double knee to Chest

Why: To stretch lower back, buttocks and hips.

How : Pull both knees to your chest. Then lower legs downward, straighten knees.

4. Lower Back Rotation

Why : To stretch lower back, hips, obliques.

How: Feet on floor, knees bent together, drop them to one side, upper body flat, turn head to opposite side. Switch sides.

5. Straight Leg Raise

Why: To stretch hamstrings and hip.

How: raise one leg. Keeping knees straight, toes pointed toward head other knee bent or straight.

6. Hip Lift

Why: To strengthen buttocks.

How: Knees bent, tighten stomach, squeeze buttocks, raise hips off the floor. DO NOT PUSH MAINLY WITH THE LEGS.

7. Upper Body Isometrics

Why: To strengthen upper and mid-back.

How: knees bent or straight. Push bent elbows on the floor, squeeze shoulder blades together, arch upper back.

8. Prone Lying

Why: To relax back and stomach muscles.

How: Lie comfortably on your stomach; may use a thin pillow to begin with.

9. Cat Back Stretching

Why: To stretch and strengthen stomach and back muscles.

How: Kneel on hands and knees. Tighten stomach and arch back upwards to stretch, then sag down.


10. Slouch-Over Correct

Why: To increase postural awareness.

How: Slouch by bending toward, then place hands behind lower back to arch it back.


11. Trunk Twist

Why: To stretch side of body.

How: Arms across chest, feet on floor twist upper body to one side, then switch sides.

12. Backward Bending

Why: To relax lower back or regain /maintain lower back curve.

How: Place hands behind lower back , then lean back, keeping knees straight. Return to straight position.


BACK CARE
( POSTURAL TRAINING)

Back pain is often a consequence of poor posture and stress on the spine that has resulted in overtaxing of the various associated tissue structures ( intervertebral discs, vertebral joints and body, ligaments and muscles). Stooping while in a sitting position puts considerable strain on the spine. This can lead in particular damage to the invertebral discs, with its various sequelae ( hemlation , irritation of the vertebral joints, muscle strain).

Standing

Stand in an active erect position.
Do not slouch, letting your weight hang on your ligaments.

Sitting

Sit upright in a suitable chair with your knees bent at the same time angle as your hips, with the soles of the feet flat on the floor, or, if necessary on a footstool. Your pelvis should be right at the back of the chair, while from the waist upwards your body should be upright.

Sitting at a table or deck

Sit close to the table. Ensure that your chair is not too high to avoid bending towards when reading or writing, you may find it useful to have a surface that is inclined at a 15° angle. If you have to sit for long periods, get up regularly to exercise your spine.


Getting up from a chair

Remaining upright from the waist up (bending your hips only), move your body forwards in the chair. Then stretched your hips and knee joints at the same time. In this way your back will remain straight at the time.

Working in a standing position

Make your workplace as comfortable as possible aiming at:

• An upright position
• An relaxed shoulder guide
• An elbow-height working surface (this may involve raising either the surface you stand on or the working surface).

Driving

Sit in a relaxed position with your arms slightly bent. Sit back against the seat keeping your whole spine erect. When using the pedals, your legs should be comfortably extended.

Lying Down

Lie on a flat surface that is not too soft. Your position should be comfortable and relaxing if possible, sleep with only a small pillow. To relieve stress on the lumbar region, you can place a cushion under your knees ( but not if you are suffering from a knee or joint disorder ) it is not advisable to lie on your stomach.

Getting Up From Lying Position

Bend both legs, place both hands on your chest and raise your head. Then simultaneously turn your head, your shoulders and your knees towards the edge of the head, and use both arms to push your self up in a sitting position.

Carrying Heavy Objects

Never carry a heavily object on one side but distribute evenly on both sides. Avoid carrying heavy weight for long periods.

Picking up Objects

When you have to pick something up, do not bend over forwards but bend your hips and knees while keeping your back straight. Your legs should be slightly apart or in a walking position. Hold the object close to your body, and stand up by stretching your legs. Avoid picking up things suddenly or turning around while you do so. Patients with back trouble should avoid lifting or carrying heavy objects.

Hanging up washing and similar task

Take care of your back- put the laundry basket on a chair.

Gardening, cleaning the floor,etc.

You will find it much easier and more comfortable if you support yourself on your hands and knees rather than sitting on your haunches.

Patients with back trouble should aim to strengthen and loosen up their back and abdominal muscles through a systematic programme of exercises and sporting activities (such as backstroke, swimming and cross-country skiing) in addition to observing these general principles of back care.