Can Pilates help with Scoliosis?
Yes it can! By building spine strength.
One of Pilates's key goals is to build a strong and flexible spine. Recent research looked at whether regular Pilates exercises could help people overcome the challenges of scoliosis.
Scoliosis is a sideways curvature of the spine. It’s often diagnosed during adolescence but can occur at any age.
This curvature can range from mild to severe. It may cause uneven shoulders, waistline asymmetry, or even difficulty breathing in more severe cases.
While treatment options vary depending on the severity and individual circumstances, Pilates can help people manage scoliosis and improve their quality of life.
It’s a progressive condition, so it’s a good idea to start building up your spine stability and strength as early as possible.
What is Scoliosis?
Scoliosis affects about 2-3% of the Australian population. People experience varying degrees of curvature that may impact their posture, movement, and overall comfort.
In mild cases, health practitioners may recommend specific exercises. In more severe cases, they might need bracing or surgery. No matter the level of curvature, maintaining spinal health and mobility is crucial – and that’s where Pilates can play an important role.
5 ways Pilates can help people with scoliosis
While there’s no ‘instant cure’ for the condition, Pilates offers a holistic approach to managing scoliosis. It strengthens core muscles, improves flexibility, and promotes well-being.
1. Builds core strength and good posture - A fundamental goal of Pilates is to stabilise the spine by building core strength. By strengthening the muscles around the spine, Pilates helps improve posture and reduces the strain on the back muscles often affected by scoliosis.
2. Increases flexibility and mobility - Pilates involves controlled movements and stretching, which can enhance flexibility and mobility. This is particularly beneficial for individuals with scoliosis, as it helps counteract the stiffness that often comes with spinal curvature.
3. Promotes muscle symmetry - Scoliosis can cause muscles on one side of the body to become tighter or weaker than the other. Pilates exercises promote balanced muscle development. This helps address these asymmetries and improves overall body alignment.
4. Focuses on breathing and relaxation - Pilates promotes relaxation, encouraging greater awareness of how breathing affects posture and movement. This mindful approach can help people manage the pain and discomfort associated with scoliosis.
5. Uses an individualised approach - You and your instructor can adapt your Pilates practice to suit your needs and limitations. A qualified Pilates instructor can tailor exercises to accommodate the specific curvature and limitations of the spine, ensuring a safe and effective workout regimen.
Including Pilates into your Treatment Plan
Pilates can be a valuable addition to your wellness routine, whether you're managing mild scoliosis or looking to complement other treatments for more severe cases.
While Pilates may not correct the curvature of the spine, it can enhance your quality of life by reducing pain, improving posture, and increasing mobility.
We always recommend undertaking your practice with a certified Pilates instructor who has experience working with spinal conditions. They can provide personalised guidance and ensure that exercises are done correctly to maximise benefits and minimise risks.
A couple of simple exercises to help strengthen your core
The Bridge
This popular Pilates exercise helps stabilise your back and engages your core. It’s also great for spinal mobility, especially if you gently articulate the spine as you lower down.
VIDEO: https://www.youtube.com/watch?v=MToH-E6fEfQ
Or
https://www.youtube.com/watch?v=-ZY3Rgm-UXg
The Mermaid
The Mermaid exercise helps lengthen and open out the side of the body. This form of lateral flexion movement is great for your back – but remember to go gently and breathe.
VIDEO: https://www.youtube.com/watch?v=CM86rwkQ7SU
Or
https://www.youtube.com/watch?v=msZN5n5J69A
For more information on scoliosis, visit the Health Direct website.