Scoliosis Exercises - Post Surgery
This week I saw my physio and she gave me some exercises to use on my gym ball.
a few weeks ago as I've been getting alot of lower back pain after walking or sitting and my lower back generally feels very weak. I think because I have three discs that aren't fused at the bottom of my spine they're really feeling the pressure!!
I feel a bit sorry for them actually, suddenly having to do all the work...
My physio thinks that doing the simple exercises she has given me on a gym ball will really help to strengthen my 'core muscles' which will help support my lower back and help my pain.
A six pack would also be a nice benefit hehe..
If anyone is interested, some of the exercises I have been given are:
- Just sitting on the gym ball and maintaining good posture - this sounds simple but your core muscles have to work really hard just to keep your balance!
- You can do this whilst watching TV, or even sit on the gym ball instead of a chair when you're at your computer - even half an hour a day sitting on it can make a huge difference!
- Sitting on the gym ball and raising one leg outwards and replacing - this is incredibly difficult for me and I can hardly balance! Just shows how weak my muscles are really...:/
- Sitting on the gym ball and raising one knee up and replacing.
- Sitting on the gym ball and lifting one arm above my head.
- Standing, holding the gym ball in front on me and lifting the gym ball above my head, without arching my back.
These exercises may sound incredibly simple but they are quite difficult for me, which just shows how weak my core muscles really are!
- Once I've mastered the basics I can then move on to more advanced exercises.
- Remember, you should always check with your physio/doctor before attempting new exercises when you have a spinal fusion.
- The gym ball I bought for example, came with a DVD but the exercises on it are way too advanced for me so you have to be careful!! I've also noticed there are a lot of gym ball exercises available online but there's no way I could do them just yet.
- Also, I'm just over a year post scoliosis surgery now so I'm ok now to do these type of exercises, you should check with your surgeon if you are under a year post op before you attempt any new exercises.
- How to choose the right size gym ball...
- It's important that you have the correct size gym ball for your height.
- Many are 65cm but my physio advised me that a 55cm one would be more suitable for my height (5ft 5).
- Apparantly if you have the wrong size your muscles may not benefit the same, as you'll be sat in the wrong position - so bear this in mind!
- Generally speaking:
- If you are 5ft 5 or under - 55cm gym ball.
- If you are over 5ft 5 - 65cm ball.
- If you are over 6ft - 75cm.
- However this is just a guide - it's better to get a bigger size and not inflate it fully than getting one that's too small.
- Where to buy a Gym Ball...
- If anyone is interested, this is the gym ball I use (below) it comes in 55cm, 65cm and 75cm and is from Reebok. It comes with a dvd but I wouldn't attempt any of the exercises on the DVD unless you are at least a year post op and feel comfortable with them. If it hurts - don't do it!
- This gym ball is great quality and value for money and I would highly recommend anyone suffering with low back pain to try using a gym ball - it's a great and low impact way to strengthen those core muscles!
- 55cm 65cm 75cm
to strengthen my 'core' muscles, as the core muscles effectively support the lower back. So if these are strong this can help keep the lower back strong (which is important for me as I only have 3 unfused discs at the bottom of my spine) and reduce pain. She said she can give me some gentle exercises to use with the pilates ball at my next appointment but that just sitting on it can really help.