• Back Pain

11 Exercises for Scoliosis to Build Strength and Reduce Pain

Scoliosis is a sideways curvature of the spine. While medical treatments and therapies are essential for managing moderate to severe scoliosis, incorporating exercises into your routine can also make a big difference. Let’s explore some beneficial exercises that can help you build strength, stand taller, and keep your spine healthy.

Scoliosis and its Symptoms

Scoliosis is a condition where the spine curves abnormally to the side, creating a "C" or "S" shape when viewed from the back. The degree of curvature can vary, affecting your overall health and mobility.

Mild scoliosis (around 10-20 degrees) typically doesn’t cause significant issues and may only require regular check-ups with your healthcare provider. If the curvature exceeds 20 degrees, it may lead to discomfort or back pain. In severe cases (over 40 degrees), scoliosis can potentially impact the chest cavity, affecting lung and heart function. For moderate to severe scoliosis, more intensive treatments (such as bracing or surgery) along with targeted exercises may be necessary to manage symptoms and prevent further progression.

Can Exercise Treat Scoliosis?

While exercise alone cannot cure scoliosis, it plays a vital role in managing the symptoms. Exercise can help strengthen the muscles that support the spine, enhance posture, and potentially slow the progression of the curve. Specific exercises (such as those focusing on core strength, flexibility, and balance) are often recommended as part of a treatment plan to reduce the symptoms of scoliosis.

Posture Improving Exercises for Scoliosis

Posture-improving exercises are crucial for individuals with scoliosis because they help maintain better spinal alignment and reduce the visual appearance of the curve. These exercises target the muscles that support the spine, helping to strengthen and stabilize them. Additionally, a study found that posture correction exercise programs significantly reduced musculoskeletal pain, particularly in the shoulders, middle back, and lower back. 

Exercise 1: Wall angels 

Wall angels are a simple yet effective exercise that can improve posture and strengthen the upper back. It helps to engage and activate the muscles around the spine and reduce muscular imbalances.

How to do it:

• Stand with your back against a wall, feet a few inches away from it

• Press your lower back, upper back, and head against the wall 

• Place your arms against the wall in a “goalpost” position (elbows bent at 90 degrees)

• Slowly slide your arms up the wall, keeping contact with the wall throughout

• Lower your arms back to the starting position

Exercise 2: Shoulder blade squeezes

Shoulder blade squeezes involve contracting the muscles between the shoulder blades to bring them closer together. This exercise enhances upper back strength and helps to counteract the effects of poor posture.

Here’s how you can do it:

• Sit or stand with your back straight and shoulders relaxed

• Squeeze your shoulder blades together as if you’re trying to hold a pencil between them

• Hold the squeeze for five to 10 seconds, then slowly release

• Repeat the squeeze 10-15 times

Exercise 3: Chest openers

Chest openers are a stretching exercise designed to counteract rounded shoulders and improve posture. This stretch involves clasping your hands behind your back and lifting them away from your body to open up the chest and shoulders. It helps to lengthen tight chest muscles and promote improved posture.

To get started:

• Stand with your feet shoulder-width apart

• Clasp your hands behind your back, with palms facing each other

• Gently lift your clasped hands away from your back and open your chest by pulling your shoulders back

• Hold the stretch for 20-30 seconds, then slowly release

• Repeat two to three times

Exercise 4: Cat-cow stretch

This stretch is a gentle, flowing exercise that increases spinal flexibility. It also promotes better posture and circulation in the spinal muscles.

This is how you do it:

• Begin in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips

• Inhale as you arch your back, lift your tailbone, and gaze upwards, letting your belly drop towards the floor (cow pose)

• Exhale as you round your spine, tuck your chin towards your chest, and pull your belly button in towards your spine (cat pose)

• Continue to alternate between these two positions for 10-15 breaths

Exercise 5: Child’s pose

Child's pose is a restorative yoga pose that gently stretches the spine and helps to relax the body. This pose stretches the spine, hips, and lower back. This helps to relieve tension and promote relaxation. It can also help to decompress the spine and reduce back pain.

How to do child’s pose:

• Start on your hands and knees, then slowly lower your hips back toward your heels

• Extend your arms forward on the mat, allowing your forehead to rest on the ground

• Breathe deeply and hold the position for 30 seconds to 1 minute

• Gently rise back to a seated position when ready

Exercise 6: Pelvic tilts

Pelvic tilts are a fundamental exercise that helps to strengthen the lower back and stretch the pelvis. Pelvic tilts help to strengthen the lower back and abdominal muscles, which can improve spinal alignment and reduce lower back stiffness. They also stretch the lower back and pelvis, which can alleviate discomfort and support better posture.Here’s how to get started:

• Lie on your back with your knees bent and feet flat on the floor

• Tighten your abdominal muscles and press your lower back into the floor by tilting your pelvis upwards

• Hold this position for five to 10 seconds, then relax and return to the starting position

• Repeat the movement 10-15 times

Core Strengthening Exercises for Scoliosis

Core strength is a must for everybody. It’s the central part of your body. Your core muscles provide stability, balance, and power. This reduces the risk of falls and compensates for any imbalances caused by scoliosis.

A 2021 study suggests that core-based exercises may help reduce the Cobb angle and improve the quality of life in the short term for people with scoliosis. A strong core is crucial for scoliosis management. Exercises that focus on balance and stability improve coordination and help maintain a more stable posture. However, it’s important to choose core exercises that are appropriate for scoliosis. Here are some exercises that can be beneficial.

Exercise 7: Planks

Planks are a fundamental core exercise that helps build core strength. Remember that keeping the spine neutral is crucial during a plank. This ensures that the core muscles (including the abdominals and lower back) are effectively engaged and helps prevent unnecessary strain on the lower back.

How to plank:

• Begin by lying face down on the floor. Place your forearms on the ground, with elbows directly under your shoulders, and tuck your toes under

• Lift your body off the ground, keeping a straight line from your head to your heels. Engage your core muscles and avoid letting your hips sag or rise

• Hold this position for 20-60 seconds, depending on your strength and endurance

• Lower yourself back to the starting position and rest before repeating

Exercise 8: Bird-dog

The bird-dog exercise challenges balance and coordination while strengthening the core muscles. It helps to stabilize the spine by engaging both the abdominal and lower back muscles and improving posture.

This is how to do it:

• Start on your hands and knees in a tabletop position, with wrists directly under shoulders and knees under hips

• Extend your right arm forward and your left leg straight back simultaneously, keeping both parallel to the ground

• Hold this position for a few seconds, then slowly return to the starting position

• Repeat with the left arm and right leg. Perform 10-15 repetitions on each side

Exercise 9: Dead bug

The dead bug exercise targets core stability and coordination. It improves coordination between the upper and lower body and supports proper spinal alignment. 

To start out, just:

• Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.

• Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed against the mat.

• Return to the starting position and repeat with the left arm and right leg.

• Perform 10-15 repetitions on each side.

Balance Exercises for Scoliosis

Balance exercises are extremely important for people with scoliosis. A 2019 study found that people with scoliosis often have poorer balance, especially those with right-sided scoliosis. Their balance issues were mostly related to imbalances in the spine, leading them to shift their weight more towards the back and right side. This is why balance exercises are typically recommended for people with scoliosis. They improve stability and overall coordination.

Exercise 10: Tree pose

Some yoga poses, like the tree pose, improve balance by requiring you to maintain a stable posture on one leg, which engages core and leg muscles. 

How to do it:

• Stand on one leg, placing the sole of your other foot on your inner thigh or calf

• Hold the pose while maintaining a straight spine and focusing on a fixed point

• Repeat on the other side

Exercise 11: Side leg raises

This exercise strengthens the muscles on the sides of your hips, which are crucial for maintaining balance and stability. 

Here’s how you do it:

• Stand next to a wall or chair for support

• Slowly raise one leg to the side, keeping your body straight

• Hold for a few seconds, then slowly lower it

• Repeat on the other side

What Exercises Should I Avoid If I Have Scoliosis?

Running or jumping 

Running and jumping involve repetitive impacts that can place extra strain on your spine and potentially worsen the curvature associated with scoliosis.

Contact sports

Sports like football or basketball involve sudden impacts and collisions, which may be risky for individuals with scoliosis. 

Heavy lifting

Lifting heavy weights (especially overhead) may put significant stress on the spine. This can lead to increased spinal curvature or strain on the muscles that are trying to support proper alignment. It's important to avoid exercises that require heavy lifting or excessive weight-bearing, particularly without proper form and guidance. 

What Else Can I Do to Relieve Discomfort Caused by Scoliosis?

Incorporating these exercises into your daily routine can help reduce discomfort, but they aren't the only way to find relief from scoliosis. A balanced diet that supports bone health and effective pain management strategies are also important. 

While LifeMD doesn’t offer direct scoliosis treatment, board-certified healthcare professionals are available to assist you with dietary recommendations and pain management strategies. 

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