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Kyphosis and Scoliosis
Hello everyone female, 20 years old.
I would say about 10-11 years ago I was diagnosed with kyphosis and scoliosis. The scoliosis was minor but the kyphosis was the major issue they were concerened with. I went to physical therapy for a year after which didn't do much. I haven't seen a doctor since.
I deal with pain or soreness every day in my back. I pretty much look just like I have horrible posture, besides that my ribs are uneven and I constantly lean on one side. I work in an office where I must be on a computer all day. I've been dealing with rude people all my life telling me to sit up straight and that I'll be a hunchback when I'm older. My husband has never mentioned it but I feel like he just knows I'm really self conscious. I also have decently sized breasts that I feel add to the pain and misery.
Basically, my questions are
1. Has anyone had luck with any exercises that has helped their posture or pain? If so, what are they?
2. Has anyone found a way to relieve pain?
3. And, has anyone found any unconventional ways to help the pain/posture? Like deep breathing, mediation etc.
I'm sick of being so self conscious of my back and being in pain. It effects my mood and the time I spend with my daughter and husband.
Thanks in advance!
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I've been diagnosed with scoliosis, not kyphosis however, so it might not be the same. It causes my lower back to be in constant chronic pain, sitting, standing laying down, whenever. I was always hunched over too, struggled with posture. I spoke with my doc about it and they actually gave my a back brace when I was younger that I could wear under my clothes that forced my to sit straight. It sucked at the time but after I was done with it, my posture was a lot better. then again it's probably different with kyphosis.
I do a lot of back and leg strengthening exercises. Your back will hurt way more if your muscles are weak, you want to have strong back muscles so that you aren't relying on your spine to support you as you bend, and work out your legs so that you are more apt to lift with your legs instead of your back. I do reps of squats, lunges, backwards crunches (where you face the ground and lift your chest to work the lower back-you can also do this on a ball) and an exercise i call the grasshopper, which is my absolute favorite. lay on the ground with your arms stretched in front of you and your legs behind you. lift your arms and chest off the ground a few inches and lift your legs up in the air (just enough so that you can move your legs open and closed) and beat your heels together. this will strengthen you back as you hold and also your butt, which is good for lifting and bending.
I had really good results for pain relief with spinal decompression. My chiro also did spinal decompression at his office and I could feel the improvement in 3 or 4 sessions. This also helped with posture.
I haven't really had any experience with improving posture with unconventional methods. I do meditate, as it helps me relax and control my anger. Which may be good for you even if it doesn't improve posture, so that you can be in a better mood for your family.
Again, my condition is different than yours, so this is what helps me, but it might benefit you to go back to physical therapy or the doc for some more condition specific exercises and such!
Best of wishes to you!
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