According to long-term studies, people diagnosed with scoliosis face several challenges that can significantly impact their quality of life. If you’ve been diagnosed with scoliosis or suspect your spine may have some abnormal curvature, wanting to avoid activities that worsen symptoms is perfectly logical. Certain practices can also offer relief, from wearing comfortable clothing to using ergonomic equipment at work.

This list of five science-backed guidelines explains scoliosis dos and don’ts and how to live a full life with spinal curvature.

What Is Scoliosis?

If you have scoliosis, your spine is abnormally curved to the side, either in a C or S shape. This curvature can cause several physical symptoms, including unbalanced shoulders and/or hips, a rounded back shape, an uneven chest shape and the head being further to one side on the trunk. While some mild asymmetry is normal, spine curvature of more than 10 degrees usually indicates scoliosis.

How Does Scoliosis Affect Daily Life?

Scoliosis affects everybody differently, as spinal curvature can range from mild to severe and take various shapes. As people with scoliosis move into adulthood, symptoms often increase as their ligaments grow weaker, particularly if they have not sought treatment. Untreated scoliosis can lead to several secondary symptoms, including:

• Pain and discomfort
• Fear of movement (kinesiophobia)
• Restricted mobility
• Breathing difficulties
• Numbness and tingling
• Sleep disturbances
• Fatigue

You can minimize these symptoms by avoiding certain risky behaviors, exercising safely, doing regular physical therapy, consulting a professional orthopedic spine expert and curating your lifestyle to accommodate your spinal difference. Surgery is another effective treatment option for people struggling to manage their scoliosis symptoms.

5 Things to Avoid if You Have Scoliosis

Despite common misconceptions, people living with scoliosis can partake in almost all healthy, enriching activities they would have been able to do without abnormal spinal curvature. Of course, every person should gauge their own comfort levels, as every scoliosis case is different. If you’ve been diagnosed with scoliosis, be wary of:

1. Ignoring or “Pushing Through” Your Pain

While many people with scoliosis experience no complications, research shows that the more severe your scoliosis is, the more likely you are to report back pain from muscle imbalances, nerve compression, degenerative changes and overcompensation. However, pain does not need to be a defining feature of your life with a curved spine, and you deserve to feel relief. There are ways you can manage and minimize pain from scoliosis, including:

• Pain management: Medications such as non-steroidal anti-inflammatory drugs (NSAIDs) and short-term steroid or local anesthetic injections, ice packs and massage therapy can help ease back pain from scoliosis.
• Physical therapy: Muscle-strengthening exercises, stretches, breathing techniques and posture-focused therapy, such as the Schroth Method, can help balance muscle strain and relieve discomfort.
• Weight control: Excess body fat puts pressure on all musculoskeletal systems, so maintaining a healthy body mass index can reduce pressure on joints and muscles.
• Surgical solutions: If your pain comes from a pinched nerve, foramen narrowing or worsening curvature, endoscopic spine surgery or spinal fusion surgery can be immensely beneficial.
• Back braces: Back braces can slow the progression of scoliosis in younger people and help support overworked muscles in adults during physical activity, minimizing chronic pain.

Whatever method of pain reduction you choose, it’s crucial to discuss your options and treatment plans with a specialist physician before starting any new regimen. They can help you choose the most helpful and appropriate solution for your specific needs, monitor your progress and assess the root cause of the pain, be it muscular or neuropathic.

2. Wearing Ill-Fitting Clothes, Bags and Shoes

Choose ergonomically designed footwear, clothing and accessories that best support your specific curvature. For example, you may need specialized shoes or inserts that compensate for unbalanced hips to help you walk more comfortably or flexible shirts that accommodate your back shape.

Bags should distribute weight evenly across your shoulders and hips and stay up without straining or contorting your back. High-quality padded hiking backpacks and belt bags apply symmetrical force to your frame. Shoulder bags and tote bags place pressure on one side of your back, potentially heightening muscle pain in already sensitive areas.

3. Unguided Heavy Lifting and High-Impact Sports

People with scoliosis are certainly capable of heavy lifting. However, to avoid injury and pain, it’s crucial to lift heavy objects safely and effectively if you have spinal curvature. Work with a physical or occupational therapist to find the best posture and technique for your frame.

Is Walking Good for Scoliosis?

Walking is an excellent way to exercise, increase blood flow, get fresh air and strengthen the core muscles needed to support your spine. It’s low-impact compared to sports like basketball and martial arts, which can increase injury risk. For older adults with severe scoliosis, exercises to avoid include sports with abrupt, high-impact movements and extreme heavy lifting.

4. Prolonged Sitting or Standing

Sitting in an office chair or standing at a kiosk for hours on end can strain the muscles that support your trunk, especially if you have scoliosis. To optimize pain management and help prevent further curvature from developing, take regular breaks to move, stretch, rest your muscles and adjust your posture. Some pain-relieving ergonomic additions you might benefit from at work or school include:

• Adjustable desks that can be used sitting or standing.
• Chairs with reinforced lumbar support.
• Orthotic footwear to balance posture.
• Anti-fatigue mats for prolonged standing.

How to Sit With Scoliosis

This depends on the specifics of your curvature, although maintaining good posture and choosing an ergonomic, adjustable chair goes a long way. When sitting on a chair for work or school, keep your feet flat on the floor for stability and even weight distribution, position your computer at eye level and move around every 30 to 45 minutes to keep circulation flowing.

5. Neglecting Your Mental Health

One aspect of chronic illness that often goes unaddressed is the toll it takes on mental health. Living with scoliosis can feel isolating and discouraging without a proper support system, particularly because spinal curvature is often an outwardly visible condition. Feelings of “otherness” can lead to low self-esteem, anxiety and depression, and chronic pain can become overwhelming.

If you are struggling mentally with scoliosis, seek the help of a counselor, psychologist or therapist. They’ll work with you to build strategies for coping with discomfort, adjusting your self-image, interacting with others, rediscovering hope and accepting your condition with a healthy, optimistic mindset.

What Does Scoliosis Look Like Long-Term?

Many people with scoliosis live fulfilled, normal lives with minimal discomfort or restrictions. The initial diagnosis is often far more intimidating than the reality of the condition. With adequate treatment early on, a reliable support system and regular, safe exercise, people with scoliosis can accomplish their goals and pursue their passions.

Why Trust Desert Institute for Spine Care (DISC)?

DISC is a world-renowned orthopedic spine center that offers patients cutting-edge procedures with quicker recovery time and a highly customized approach to care. Our board-certified, fellowship-trained orthopedic surgeons are industry leaders in minimally invasive spine care and educate experts on innovative endoscopic techniques worldwide. They also have over 50 years of collective experience in expert patient care.

Our five United States locations see patients from across the globe for exceptional quality care and forward-thinking. We provide technologically advanced treatments, from ultra-minimally invasive spine surgery to life-changing motion-preserving artificial disc replacements on the lumbar and cervical spine. Our esteemed orthopedic spine surgeons have been featured in Phoenix Magazine’s Top Doctor segments for 15 consecutive years.

Contact DISC to See How We Can Help You

To turn your life around and find respite from chronic or acute scoliosis pain, schedule an appointment at one of our five Arizona locations. If you’ve already seen a specialist and want some clarity or peace of mind, confirm and refine your diagnosis with a virtual second opinion from DISC’s team of pioneering spine surgeons.

BY MARK WANG, MD

Your spine naturally has a slight forward and backward curve, however, with scoliosis, your spine curves from side to side and can cause a C or S shape. While the exact cause of scoliosis is unknown in most cases, learning possible causes and treatment options can help you make informed care decisions to regain your quality of life.

How Is Scoliosis Diagnosed?

The first step in diagnosing scoliosis is to perform a screening. Most pediatricians and primary care physicians perform scoliosis screenings during your annual check-up. During a screening, your doctor will ask you to remove your shirt so they can see your spine as you complete tasks like standing up straight or bending forward. Your provider may also ask the following questions:

• What is your and your family’s medical history?
• Do you remember when you first noticed a change in your spine?
• Do you have any symptoms?
• Are you experiencing any issues with your bladder, bowels or general motor functions?

If your provider sees any curvature in your spine or you’re experiencing symptoms, they will order some imaging tests. Generally, a doctor will take X-rays from the front and side to gain a complete picture of your spine. If needed, you may undergo other imaging tests, like an MRI and CT scan. If your provider determines your scoliosis requires treatment, you will receive a referral to an orthopedic spine specialist.

When Is Scoliosis Diagnosed?

Most individuals receive their scoliosis diagnosis between the ages of 10 and 15. As you age, your spine is subject to degeneration, which can result in it curving. Due to this, many adults receive a scoliosis diagnosis later in life. You can also have a scoliosis diagnosis as an adult if your scoliosis is mild and your pediatrician did not detect it during your visits.

How Does One Measure Scoliosis?

To determine how severe your scoliosis is, your provider will measure the curve of your spine in degrees:

• Less than 10 degrees: No scoliosis diagnosis
• 10 and 24 degrees: Mild scoliosis
• 25 to 39 degrees: Moderate scoliosis
• 40 degrees or higher: Severe scoliosis

Your provider will use a scoliometer to calculate the curve of your spine, similar to how you use a protractor to measure angles. They may also use an X-ray to determine the exact curve of your spine.

What Are the Different Types of Scoliosis?

Four main types of scoliosis can occur:

1. Idiopathic scoliosis: Idiopathic scoliosis is one of the most common forms of scoliosis and occurs when the spine curves without any definite cause. Idiopathic scoliosis tends to run in families and affects girls more often than boys. Most cases of idiopathic scoliosis are mild and do not require treatment.
2. Congenital scoliosis: Congenital scoliosis is the least common form and affects 1 in 10,000 people. Individuals may develop congenital scoliosis if their vertebrae do not form normally before birth. Since the spine forms simultaneously with the bladder, kidney and nervous system, individuals may experience issues with these systems in addition to their spinal cord.
3. Neuromuscular scoliosis: Neuromuscular scoliosis is another common form of scoliosis, and it results from nerve or muscular system disorders like cerebral palsy, spine bifida or spinal cord injuries. Neuromuscular conditions can cause muscles to become weak, spastic or paralyzed and unable to provide full support to the back resulting in the spine becoming curved.
4. Degenerative scoliosis: Degenerative scoliosis only affects adults and results from aging or conditions that occur with age, like osteoarthritis and osteoporosis. 

What Causes Scoliosis in Adults?

Some forms of scoliosis have a clear cause, while others do not. Doctors divide the causes of scoliosis into structural and nonstructural causes.

For nonstructural scoliosis, the spine can function normally but has a curved appearance. Nonstructural scoliosis can result from various issues, such as one leg being longer than the other, appendicitis and muscle spasms. If you or your doctor detect these symptoms and start treatment, your scoliosis often clears as well. 

In structural scoliosis, the curve of the spine is rigid due to causes like:

• Genetic conditions like Marfan syndrome and Down syndrome
• Cerebral palsy
• Tumors
• Muscular dystrophy
• Infections

Family history and genetics can cause scoliosis as well. If an immediate family member has scoliosis, it’s best to undergo screening as soon as possible to determine if you also have the condition.

When Does Scoliosis Show Up?

Scoliosis is most likely to show up during growth spurts when children are between 10 and 15 years old. You can receive a scoliosis diagnosis anytime from childhood into adulthood. The greater the severity of your spine, the more likely it is to worsen, which makes it essential to detect scoliosis early and begin the proper treatment.

Can You Prevent Scoliosis?

Scoliosis is not preventable despite many rumors, such as childhood sports and carrying a heavy backpack can lead to a curved spine. Poor posture also does not affect scoliosis. However, a curved spine may cause a noticeable lean, and if you cannot stand upright, it is wise to have a doctor examine your spine.  

What Makes Scoliosis Worse?

As with any condition, there is no way to predict precisely how your scoliosis will improve or worsen over time. One of the best ways to ensure your scoliosis doesn’t worsen is by getting treatment and following your doctor’s recommendations.

After your scoliosis diagnosis, your provider may speak with you about how gravity, everyday activities and regular growth spurts can all positively and negatively impact your scoliosis. As you and your doctor learn more about how the curve of your spine affects your body, you will work together to create an action plan that may include specific stretches, exercises or adapting how you perform daily activities. 

How Do I Know If My Scoliosis Is Getting Worse?

One of the most obvious signs your scoliosis is worsening is noticeable changes such as uneven hips and shoulders, prominent ribs and shifting the waist and trunk to the side. If you don’t notice any symptoms, your doctor will check the curve of your spine every five years. Much like your initial diagnosis, your doctor may use a scoliometer or order an X-ray or other imaging tests to see if the curve of your spine has changed.

Find Effective Scoliosis Treatment at Desert Institute for Spine Care

At DISC, we understand scoliosis can affect multiple aspects of your life, so we provide comprehensive treatments. Depending on the severity of your scoliosis, we may offer options like observation, bracing and surgery. Our team of doctors has years of experience providing effective scoliosis treatment, and we look forward to working with you to help you regain your quality of life. To learn more, please schedule an appointment with our team today!

Ever wondered about the science behind that satisfying pop when you crack your knuckles or stretch your back? This article delves into the fascinating world of joint cracking, exploring the mechanisms involved and dispelling common myths surrounding this curious phenomenon.

What Makes the Joint Popping Effects

At the heart of joint cracking lies synovial fluid, a magical lubricant that bathes our joints. Comprising dissolved gases like carbon dioxide and nitrogen, synovial fluid creates an environment where joint movement can produce that signature popping sound. Understanding this fluid’s role is crucial to unraveling the mystery of joint pops.

When you stretch or bend your joints in certain ways, the spaces within the joint capsule expand. The movement decreases the pressure inside the space, creating a low pressure. The gases dissolve in the synovial fluid to form bubbles, known as cavitation. You can guess where this is going.

The cracking sound is believed to be when these gas bubbles rapidly collapse or are formed in the joint. Once the initial popping or cracking is done, a person might find they can’t replicate the same noise for a few days or even a few weeks.

Knuckles: The Pioneers of Pops

Let’s delve deeper into the mechanics of cracking knuckles. The process begins when you stretch a joint, creating a temporary decrease in pressure within the synovial fluid. This reduction in pressure allows dissolved gases to form bubbles. When these bubbles collapse or implode, you hear the audible crack. 

Importantly, numerous studies suggest that contrary to common belief, cracking knuckles doesn’t appear to increase the risk of arthritis. In fact, one study published in the Journal of the American Board of Family Medicine found no significant difference in the prevalence of arthritis between those who cracked their knuckles and those who didn’t. Another study in the journal PLOS ONE even indicated that knuckle cracking might be associated with improved grip strength.

Backs and Necks: A Spinal Symphony

Transitioning to the spine, a complex structure with multiple synovial joints, we find a similar mechanism at play. As you stretch your back or neck, the release of gas bubbles in synovial fluid generates those distinctive cracks. It’s a symphony of movement, gas release and sound, contributing to the sensory experience of a good stretch. 

The importance of maintaining spinal flexibility through gentle stretching and exercise cannot be overstated. Incorporating these practices into your routine can enhance joint health and potentially reduce the desire for forceful cracking. Chiropractors and physical therapists can provide guidance on safe and effective stretches to maintain spinal health.

Concerns and Considerations

While occasional and gentle joint cracking is generally safe, it’s essential to highlight the potential risks associated with excessive force. Forceful cracking may lead to ligament or joint capsule damage over time. Gentle stretching appears to have no ill-side effect, but others tend to go too far, and the forcefulness leads to joint dislocations and tendon injuries. Here are some of the symptoms to watch out for:

• Stinging, throbbing pain: Any pain that feels sharp initially and is followed by throbbing should be examined by a healthcare professional. This could indicate a nerve ending is pinched in the joint.
• Consistent cracking: As mentioned, you usually can’t do it again for at least twenty minutes after you crack your knuckles. If you constantly hear noises or cracks, pops or grinding, there could be a damaged ligament or cartilage involved. 
• Locked joint: If you crack your knuckles and your joints lock in place, seek professional care. Locking of joints is a sign that something has deteriorated, and a healthcare professional will need to diagnose what happened.

If a non-medical professional constantly cracks your back, they could be causing damage to your spine by doing incorrect manipulation. This could then lead to a bulging or herniated disc, also known as a slipped disc. The improper cracking can slowly wear and tear a disc into moving incorrectly or swelling.

Moderation is key to enjoying the benefits of joint popping without risking potential harm. Additionally, individual variability in joint cracking ability highlights the importance of understanding one’s body and limitations. If you find yourself experiencing persistent discomfort or pain associated with joint cracking, consulting with a healthcare professional is advisable. They can conduct a thorough examination, including imaging if necessary, to ensure there are no underlying issues.

Dispelling Myths: The Crack-Arthritis Connection

Addressing a persistent myth, scientific evidence suggests no clear link between joint cracking and an increased risk of arthritis. Studies have failed to establish a causative relationship, putting to rest concerns that your penchant for popping joints might lead to long-term joint issues. However, it’s essential to note that if you already have arthritis or other joint conditions, it’s advisable to approach joint cracking with caution and seek guidance from a healthcare professional. They can provide personalized advice based on your specific health needs.

Advice for Healthy Joints

For those who relish the occasional joint crack, moderation is the mantra. Recognizing when cracking becomes a cause for concern is essential, especially if discomfort accompanies the pops. Seeking professional guidance, such as consulting a chiropractor or orthopedic specialist, ensures that you can enjoy the benefits of joint cracking without compromising your joint health. 

Incorporating a comprehensive approach to joint care, including regular exercise, a balanced diet and maintaining a healthy weight, contributes to overall joint well-being. Strengthening the muscles around the joints through targeted exercises can also provide additional support and stability.

Unraveling the Joint Popping Enigma

As we conclude our journey through the world of joint pops, you now possess a deeper understanding of the science behind those satisfying cracks. Whether it’s your knuckles, back or neck, appreciating the mechanisms and dispelling myths is fundamental to maintaining joint health. So, feel free to indulge in the occasional crack, but always prioritize listening to your body and seeking professional advice if needed. A healthy joint is indeed a happy joint!

The Desert Institute for Spine Care is all about your needs first. Spinal issues are often painful and uncomfortable, affecting many aspects of day-to-day life. We want to ensure your comfort as much as possible. Reach out to us and let us know what symptoms you are experiencing. We want to listen to your story and get to the bottom of your concerns. Schedule an appointment with our online form today.

Scoliosis is a sideways spine curvature that affects your postural alignment, resulting in back stiffness or discomfort throughout the day and night. Chronic pain can make it challenging to fall and stay asleep, and tossing and turning all night in search of a comfortable position can leave you fatigued and grumpy the next day.

Modifying your sleep position and resting on a supportive mattress can significantly improve your sleep quality, improving your well-being throughout the day. Learn tips for the best way to sleep with scoliosis in this guide.

How Does Scoliosis Affect Sleep?

You may do physical therapy or at-home exercises to improve your posture, but supporting your spine at night is also essential. If you have scoliosis, sleep modifications can significantly increase your comfort and decrease stiffness when you wake up.

Some professionals believe proper sleep positioning can prevent scoliosis progression. Rest is vital for your physical and mental health. Getting between seven and nine hours of sleep per night is ideal, and learning how to sleep with scoliosis is an excellent way to achieve this. 

Best Scoliosis Sleeping Position

Lying on your back is typically the best scoliosis sleeping position because it helps your entire spine remain elongated, preventing twisting and bending. However, many people prefer to sleep on their sides or stomachs. Getting a complete night’s rest is always a priority when sleeping with scoliosis, and modifying your overnight body position can help. Consider the following tips to find the best sleep position for you.

Back Sleeping

Providers usually recommend back sleeping for scoliosis. Your pillow placement can increase your comfort if you have always preferred back sleeping or want to try it.

Put a thin pillow under your neck to avoid propping your head up too high and prevent neck flexion. A strategically placed pillow puts your neck in a more natural, scooped position. If lying on your back with your legs flat on the bed pulls on your pelvis and lifts your lower back into an arched position, slide a few pillows under your knees.

Side Sleeping

If you prefer sleeping on your right or left side, try to keep your legs and pelvis level. When you are on your side, your top leg is prone to stretch outward and angle down, which tilts the pelvis upward to compensate. A pillow between your knees and ankles puts your top leg in a horizontal position, minimizing asymmetrical tension on your legs and back.

Stomach Sleeping

If you have scoliosis, lying on your stomach for an extended period can potentially exacerbate the spine’s arching. Additionally, bending and propping up one knee while lying on your stomach can emphasize your pelvis rotation and shift.

Stomach sleeping can also cause discomfort if your scoliosis has a significant structural component. In this case, a section of your spine may be stiffer than others, causing other parts to overcompensate while you sleep. For example, if your upper spine is stiff, your lower spine may hyperextend when sleeping on your stomach.

You can modify your stomach sleeping position by placing pillows under your abdomen and pelvis. You may need to adjust the pillows’ thickness and placement a few times before finding the most comfortable solution. You want to reduce the arch in your spine without lifting the lower vertebrae too high. 

Like back sleeping, you should have a thin pillow under your head to avoid overextending your neck and upper back. Extending both legs straight out also helps support your spine while sleeping on your stomach.

Finding the Best Position for You

Talking with a spine specialist is the best way to determine your ideal sleeping position. Every scoliosis patient has a unique spine structure, and an experienced specialist can evaluate your condition and progression to recommend the healthiest, most comfortable solution.

Best Type of Mattress for Scoliosis

Medium-firm mattresses are ideal for people with scoliosis because they offer maximum spinal support, allowing your hips and shoulders to sink slightly without bending your spine. It’s best to avoid an overly firm mattress because it can apply too much pressure to your spine. In contrast, an excessively soft mattress can magnify your spine’s curvature.

Should I Wear a Scoliosis Brace to Bed?

Health providers sometimes prescribe a back brace to prevent spine curvature progression. While this is more common for adolescents with scoliosis, some adults benefit from braces. If a spine specialist recommends you wear a back brace, ask them how many hours you should keep it on and if you should wear it at night. Sleeping on your back is typically best when wearing a brace, but your provider can recommend the ideal position based on your spine structure.  

What Can I Do if I Experience Chronic Pain?

If you change your sleep position and try a new mattress but still experience discomfort, scoliosis treatment can help. A spine specialist can evaluate your spine and recommend treatment options such as bracing or surgery. Endoscopic spine surgery can decompress pinched nerves, and a spinal fusion can stop spine curvature progression.

Find Scoliosis Relief With Desert Institute for Spine Care

Sleep modifications can help you live comfortably with scoliosis. Adjust your sleep position and rest on a medium-firm mattress to fall asleep faster and wake up feeling refreshed and healthy. 

Desert Institute for Spine Care provides compassionate spine care, using minimally invasive surgical interventions and non-surgical solutions to increase your daily comfort. We take a multidisciplinary approach to scoliosis diagnosis and treatment to help our patients enjoy a higher quality of life.

DISC is a leader in minimally invasive spine procedures, and our board-certified surgical specialists have the knowledge and experience to provide you with the best care. Contact us to schedule an appointment and learn how we can help you increase back comfort.