How to Fix Scoliosis Naturally: Everything You Need to Know
I’m so glad you’re here. Hopefully, you’ve avoided the wild wild west of scary Google search results that come up when you look for help with your scoliosis. If you don’t know what I’m talking about, consider yourself lucky.
First, I want you to know that there is nothing wrong with you because you have scoliosis. In this blog post, we'll chat about how to fix scoliosis naturally as well as common definitions, the importance of addressing scoliosis early, and how you can treat scoliosis without surgical treatment.
Definitions and common misconceptions around Scoliosis
According to the Scoliosis Research Society (SRS), scoliosis is a condition with a sideways curvature of the spine greater than 10 degrees on an X-ray.
The curve can make the spine look like an "S" or a "C" rather than a straight line. Shoulders or hips may be uneven depending on the location of the curve (Scoliosis Research Society). Scoliosis is 3-dimensional which means it not only has a side bend, but it also has rotation.
You can see the rotation the most in the Adam’s forward bend test (which you're likely familiar with).
Despite what you might have read, no you didn’t get scoliosis from carrying a backpack that was too heavy or from poor posture. While there isn’t one particular thing we can point to yet, genetics, hormones, environment and aging are all thought to play a role in its development.
Importance of addressing scoliosis early
Early detection of scoliosis is crucial for effective treatment. If left unchecked, scoliosis can continue to progress in a phenomenon known as the "vicious cycle." This cycle occurs due to uneven loading of the spine.
During the rapid growth phase of adolescence, this uneven loading causes one side of the vertebral body to grow faster, resulting in the longer side becoming progressively longer while the shorter side grows more slowly and remains shorter. This disparity exacerbates the spinal curvature, leading to further progression of scoliosis (Scoliosis Research Society) .
This is why the sooner the “vicious cycle” is stopped, the better results are for the patient.
Now let's discuss natural scoliosis treatment and non-invasive options to break the vicious cycle and improve scoliosis.
Understanding Scoliosis
Types of scoliosis
Idiopathic scoliosis, which accounts for about 80% of cases, often has a genetic component. Research suggests that it tends to run in families, although the exact genes involved are still being studied. Idiopathic means having no known cause. (National Institute of Arthritis and Musculoskeletal and Skin Diseases)
Congenital scoliosis happens at birth due to malformations of the spine. These abnormalities can result in missing parts of vertebrae, fused ribs, or other structural issues. (Mayo Clinic)
Neuromuscular scoliosis can occur from conditions like cerebral palsy, muscular dystrophy, and spinal cord injuries. These conditions impact the muscle control and the support around the spine, creating a higher likelihood for a curve to develop. (Scoliosis Research Society)
Causes and risk factors for scoliosis
Genetic predisposition plays a significant role in the development of scoliosis. Research shows a positive correlation between a family history of scoliosis and the likelihood of an individual developing the condition.
If one parent has scoliosis, their child's risk of developing the condition is approximately 10%. If both parents have scoliosis, this likelihood increases to about 30% . This increased risk is attributed to inherited genetic factors that influence spinal development and growth. (Genetic Influences on Scoliosis)
Environmental factors such as physical activity, nutrition, hormonal changes and psychosocial stress all play roles in influencing the development and progression of scoliosis. (Scoliosis Research Society)
The Role of Exercise in Managing Scoliosis
The stronger and more active someone is, the better off they will be down the road in preventing their curve from progressing. If a person with a cobb angle above 30 degrees allows their scoliosis to it’s own devices, it will progress on average ½ a degree per year. At a cobb angle of 50 degrees or more, it goes up to 1 degree per year.
Let me reiterate, this is for someone that does nothing about their scoliosis and just allows it to do it’s thing. There is hope for you to have a hand in stopping it’s progression. Remember the vicious cycle? There’s a way to break this cycle by learning about your curve and how to hold yourself in a more balanced way.
The importance of having a home exercise program that is scoliosis-specific and specific for your curve type (where your curve is and how it affects your body) cannot be overstated.
Meeting the body where it is
This is where I differ from many of the other scoliosis specialists out there. Instead of immediately forcing the spine into a different shape, it’s important to meet the body where it’s at. Meeting the body where it is, is especially important if you are someone who has a lot of pain.
Visualize what happens when someone comes up and pushes you. You need to push back so that you don’t fall over. The same rule applies when we are working with the body, even more so with a curved spine. When you try to force the body to do what you think it should do, you will be met with resistance and more force.
However, when you meet the body where it is, through propping using wedges and through calming the nervous system, the body becomes more malleable and open to change.
Understanding your curve
Now that the body is open to change, you can take the next step. People with scoliosis have a hard time knowing where they are in space.
So the next step in improving your scoliosis is learning about your curve type and your tendencies at rest.
Once you have this understanding of what your default position is, you can begin to learn strategies for how to counter your default position. Instead of feeding your curve, you begin countering your curve.
The Power of Pilates for Scoliosis
Pilates can be an extremely effective treatment for scoliosis and correcting scoliosis naturally as well as reducing pain.
Overview of Pilates
Pilates, which was originally known as “contrology” was created by a man named Joseph Pilates in Germany in the 1920’s. He used this system of movement to rehabilitate wounded soldiers in world war II and then later brought it with him to the US in 1926 when he began working with boxers, gymnasts and ballerinas (George Balanchine and Martha Graham) in New York City.
Contrology, now Pilates, focuses on the mind-body connection and slow, controlled movements. Pilates principles include: concentration, breathing, precision, control, centering and flow.
How Pilates helps with scoliosis
Core strengthening
Pilates helps to strengthen the core muscles which provide support for the spine. No, the abs aren’t the only muscles that make up the core. The core also includes the diaphragm, glutes, pelvic floor and multifidus (deep back muscles). Pilates for scoliosis takes this to another level using props like wedges to de-rotate and evenly strengthen instead of reinforcing the curve.
Postural alignment
Additionally, Pilates focuses heavily on connecting to active alignment.
Ideally, if we look at someone facing forward, the nose, belly button, and pubic bone should be stacked on top of each other.
In a side view, the ear, shoulder, hip, knee and center of the ankle bone should be stacked.
Pilates for scoliosis has the added benefit of bringing awareness to the rotations and shifts that occur in the ribcage and pelvis and provides cues to assist in balancing the asymmetries.
Mobility and balance
Stiffness and poor mobility of the joints are obvious to most of us. However, have you ever thought about the mobility of the organs?
My guess is that you don’t even think about your organs like ever. Our organs are like any other joint in the body and need to glide and slide over top of each other for proper function. If they don’t, just like an ankle or knee joint, they create movement dysfunction and pain.
Pilates for scoliosis not only helps to improve the mobility of the spine, hips, shoulders etc, but it also uses props like squishy balls and Franklin balls to improve the mobility of your liver, kidneys, lungs etc.
Pilates for scoliosis improves proprioception, which is the awareness of the position and movement of the body in space. This heightened sense of body awareness helps individuals make necessary adjustments to maintain balance. The imbalances in the vestibular system are addressed through eye exercises and cranial nerve assessments to see where the brain likes and needs more activation.
Breathing
One of the coolest things about working with people with scoliosis is seeing how they are able to change the shape of their rib cage and spine using 360 degree breathing.
360 degree breathing focuses on expanding the ribcage every direction possible. The ribcage and bones are malleable, so it is possible to change their shape and expand the collapsed areas with our breath.
On average, a person takes about 12 to 20 breaths per minute. To calculate the total number of breaths per day, we can use the average rate of 16 breaths per minute:
16 breaths/minute×60 minutes/hour×24 hours/day=23,040 breaths/day16 breaths/minute×60 minutes/hour×24 hours/day=23,040 breaths/day
So, on average, we breathe approximately 23,000 to 25,000 times per day.
If we can optimize the way we breathe, imagine how powerful that change can be!
Other Treatment Options for Scoliosis-Specific Care
There are many natural treatment options for scoliosis that you may have heard of.
Here are some options as well as resources to learn more:
Physical Therapy treatment
Nutrition and Scoliosis
Because of the higher incidence of osteoporosis in people with scoliosis, it is important to have a balanced diet and foods that help improve bone density like milk and dairy products, broccoli, greens, cabbage and cauliflower. You can learn more on this topic which includes some tips for scoliosis-friendly meals and meal planning ideas here.
Lifestyle Adjustments
There are small adjustments you can make in the way you sit, sleep, brush your teeth, even cook your food that can improve the symmetry of your spine and the way you feel.
Instead of moving and bending from the spine which can reinforce the rotation and side bend of the curve, moving from the hips alleviates the pressure and strain on the spine.
Also, when someone with a curve spine bends at the spine, the movement generally occurs at the area of the spine that is the most mobile and most painful. So it’s reinforcing that area to become more and more mobile over time.
To learn more about how to adapt every day movements like this check out The Scoliosis Movement Bootcamp.
Building a Support System
Finding a community for scoliosis can be a challenge. Many of the Scoliosis Support groups on Facebook are scary. It can feel like everyone is trying to “one-up” the other with how bad their pain or scoliosis curve is. I’ve had parents and potential clients come to me in tears after reading through such groups.
It’s important to protect your peace and find a support system that is uplifting and encouraging.
This is why I created the Scoliosis Strength Collective which is 6 month, online small group scoliosis coaching program. This is not a quick fix, but a long-term solution to understanding your curve and taking control of your life. You will meet other people who have scoliosis, hear their stories, and get physically stronger together.
Here are some of the results folks in the collective have experienced:
I'm thrilled you've taken the time to read through this post, sidestepping the often overwhelming and alarming search results that can surface when seeking help for scoliosis. Understanding scoliosis as a complex, three-dimensional spinal condition is the first step in addressing it effectively.
Beginning to manage scoliosis naturally may seem daunting, but remember, you have the power to influence your condition positively. Whether it's integrating Pilates for scoliosis into your routine, improving your diet, or making small daily adjustments, each step you take is a stride toward better health and balance. Start with what feels manageable, and gradually build from there.
A holistic approach to scoliosis management focuses on the whole person, not just the curve in your spine. If you’re ready to take control of your scoliosis and enhance your quality of life, start exploring these natural options today. Remember, you’re not alone on this journey. Join supportive communities, seek guidance from professionals who understand scoliosis, and stay committed to your well-being.
By adopting these natural and holistic strategies, you can break the vicious cycle of scoliosis and live a life better than you could imagine. Thank you for taking the first step towards understanding and managing your scoliosis naturally.
For more information and support, consider joining the Scoliosis Strength Collective or exploring resources like The Scoliosis Movement Bootcamp.
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