Breathing for Scoliosis: Helpful Tips for Management and Improvement

Scoliosis, a lateral curvature of the spine, can lead to discomfort and various health issues if not managed properly. While traditional treatments like physical therapy, bracing, and in severe cases, surgery are often recommended, incorporating breathing exercises into your routine can provide significant relief and improvement. Breathing exercises help to enhance lung capacity, promote better posture, and support the muscular structure around the spine. Here are some helpful tips for using breathing to manage and improve scoliosis.

1. Understanding the Importance of Breath

Breathing is more than just an automatic function of our bodies. It plays a crucial role in our overall health, particularly for individuals with scoliosis. Proper breathing techniques can help improve oxygenation, reduce muscle tension, and enhance spinal alignment. Focused breathing exercises can also promote relaxation and stress reduction, which are beneficial for managing the chronic pain associated with scoliosis.

2. Diaphragmatic Breathing / Lateral Breathing

Diaphragmatic breathing, or 360º breathing as I like to call it, engages the diaphragm fully, allowing the lungs to expand and contract more efficiently. The majority of the diaphragm’s muscle fibers are vertically oriented, which means it will expand the torso 360º around with proper breathing. This type of breathing can help to relieve tension in the muscles around the spine and improve posture through the generation of intra-abdominal pressure.

How to Practice Diaphragmatic Breathing:

• Position: Lie on your back with your knees bent or sit comfortably with your back straight.

• Inhale: Place your hands on the sides of your torso to frame the lowest ribs Pacify the chest. Breathe in slowly through your nose, allowing your ribcage to expand your hands out and up like bucket handles.

• Exhale: Exhale slowly through your nose, feeling everything come back in toward the midline.

• Repeat: Practice this for 5-10 minutes, focusing on smooth, controlled inhales, and easy, effortless exhalations.

You could also try wrapping a yoga strap or Buteyko Belt around the lowest ribs and doing a hands-free version.

3. Integrating Breath with Movement

Combining breathing exercises with gentle movements can enhance their effectiveness. Yoga and Pilates are excellent practices that integrate breath with movement and can be particularly beneficial for individuals with scoliosis.

Check out this practice on my online platform, Better Yoga. Master Instructor, Kari Harendorf, leads you through some specific Stretches for Scoliosis. The video can be accessed for free with our 7-day trial!

6. Regular Practice and Consistency

Consistency is key when it comes to using breathing exercises to manage scoliosis. Incorporate these exercises into your daily routine, and be patient with your progress. Over time, you may notice improved posture, reduced pain, and better overall well-being.

7. Consulting a Professional

Before starting any new exercise routine, especially if you have scoliosis, it’s essential to consult with a healthcare professional or a specialist in scoliosis management. They can provide personalized guidance and ensure that the exercises you choose are safe and effective for your specific condition.

I highly recommend checking out Dr. Meghan Teed who offers virtual scoliosis coaching(@thescoliotherapist on Instagram). She is the best of the best.

In conclusion, breathing exercises can be a powerful tool in managing and improving scoliosis. By incorporating diaphragmatic breathing, lateral breathing, thoracic expansion breathing, and integrating breath with movement, you can support your spine, enhance your posture, and reduce discomfort. Remember, consistency is key, and professional guidance is invaluable in your journey towards better spinal health.