Scoliosis can affect both children and adults, and women are eight times more vulnerable to this condition (2). Guidelines suggest doing scoliosis and bracing exercises for reducing spinal curvature (4). This article brings you the 10 best exercises that ensure gradual recovery from scoliosis. Note: Follow this exercise routine under the supervision of a physical therapist.
10 Best Scoliosis Exercises To Improve Posture And Reduce Pain
1. Scoliosis Pilates
This is the beginning of the Scoliosis exercise regimen. It can be done lying down or standing with the support of a wall. It helps in building strength and posture. This enhances the resistance power of the patient.
Targets
Hamstrings, glutes, lats, and lower back.
Starting Position
Lie down flat on your back and fold your knees.
Steps
Precaution
Make sure to arch your back when you lie down and start doing the exercise.
2. Scoliosis Yoga – Cat Pose
This a very good spine strengthening and relaxing exercise. It can also help treat backache.
Target
Upper back, lower back, and glutes.
Starting Position
Come to a cat-like position by supporting your torso on both your palms and knees.
Steps
Precaution
Make sure you breathe in and out while doing this exercise.
3. Scoliosis Breathing Exercise
Breathing in deeply helps facilitate blood circulation.
Target
Upper back and lower back.
Starting Position
Lie on your back on a mat and relax your shoulders.
Steps
Precaution
Relax and do this exercise.
4. Schroth Method
The Schroth Method is one of the best nonsurgical options for treating scoliosis.
Target
Upper back and lower back.
Starting Position
Lie down on your right side on the floor.
Steps
Precaution
Take a trainer’s help while doing this exercise.
5. Scoliosis Bird Dog Stretching
It is a form of scoliosis exercise that needs a gym ball for support. It is a very beneficial exercise for beginners as it doesn’t hurt much and helps you attain the perfect posture.
Target
Hamstrings, glutes, shoulder, lats, lower back, triceps, and quads.
Starting Position
Take a gym ball. Lie down with your tummy on the ball and support your body with your toes.
Steps
Precaution
Stabilize your body using the stability ball so that you don’t fall and hurt yourself.
6. Triceps Raise Or Row Raise
This exercise is also known as row raise or triceps raise. It works the back muscles and provides support to the trunk. You can do this exercise with free weights or a machine. The best way to choose your form will depend on the challenges you face while initially undergoing treatment, as then one can determine which mode will help you attain satisfactory results. Here is what you should do.
Target
Triceps, lats, and lower back.
Starting Position
Sit on a gym ball with your legs shoulder-width apart.
Steps
Precaution
Proper breathing is extremely important. Inhale when you flex your elbow and exhale when you straighten your hand.
7. Hip Roll And Bridge
The Hip Roll and Bridge exercise inclines the pelvis area, raising your vertebrae to form a full circle, and lets the hip move, which is a must if you have scoliosis.
Target
Lower back, middle back, upper back, hamstrings, quads, and glutes.
Starting Position
Lie down on your back, bend your knees, and tuck your legs in.
Steps
Precaution
Stop if you experience sharp pain.
8. Plank
There are several ways of performing the plank exercise. It helps strengthen the core muscles. However, the recommended one for beginners is the form that requires one’s forearms and toes to face the plank.
Target
Abs, shoulders, biceps, upper back, lower back, quads, hamstrings, and calves.
Starting Position
Lie down facing the ground, bend your elbows, and support your body with your toes.
Steps
Precaution
Always take assistance from your physical therapist. Do not bend your knees.
9. Lying Spinal Twist Asana
This is an excellent exercise to correct your posture and spinal curvature. You will need the assistance of a physical therapist to do this exercise.
Target
Upper back, lower back, glutes, and hamstrings.
Starting Position
Lie down on your side with your knees flexed. Your thighs should be at right angles to the calves. Extend your arms to the side.
Steps
Precaution
Do not twist too much or for too long.
10. Scoliosis Yoga – Tree Pose
The Tree Pose is of immense help if you want to improve your balance.
Target
Upper back, lower back, adductors, biceps, triceps, and quads.
Starting Position
Stand straight with your feet shoulder-width apart.
Steps
Precaution
Take someone’s help to balance yourself if you are not comfortable the first time. These are the 10 best scoliosis exercises you can do to rehabilitate your spinal curvature. However, certain exercises might aggravate pain and further increase the spinal curvature angle. You must also be aware of the exercises to avoid if you have scoliosis. Here’s a list.
Scoliosis Exercises To Avoid – Exercises NOT To Do If You Have Scoliosis
Exercises that require you to lean or bend forward. Exercises that require you to overextend or curve your lower back. Football or competitive swimming. Gymnastics, somersaults, ballet, and high jumps. Sleeping on your belly. Playing or jumping on the trampoline. Running for long distances. Lifting or carrying heavy objects. Heavy weightlifting at the gym.
Avoiding these exercises and activities can help lower the chances of injuring yourself. But you must do scoliosis therapy exercises daily for the following reasons.
Why Scoliosis Exercises Are Good For You?
Exercise is the best way to strengthen and straighten the physical posture and avoid curvature on one side. But when it comes to scoliosis, you have to be a little more mindful about the exercises you choose to do. Breathing exercises (like taking deep breaths) can provide temporary relief, but they are not an effective remedy. Yoga, which does help in giving the muscles some balance, is not the go-to solution in case of scoliosis. Scoliosis bracing is also a temporary solution, as the spinal curve can reappear when you stop wearing the brace. Hence, it is important to do the scoliosis exercises mentioned here. You must consult your doctor before doing them.
Benefits Of Scoliosis Exercises
Reduce spinal curvature. Improve brain and muscle coordination. Slow down or stop scoliosis progression. Stabilize and reduce existing curvature. Reduce the need for surgery or invasive bracing.
Types Of Scoliosis Exercises
Involuntary exercises to train the muscles and the brain. Anti-scoliosis postures for day-to-day activities. Mirror image exercises to balance the curvature. Breathing mechanics and functions.
Helpful Scoliosis Exercise Tools
Foam Roller – Foam rollers not only relieve pain but also help build strength. They provide support when you do core strengthening exercises. Stability Ball – Stability balls provide support and stability to your back and strengthen your abdominal muscles. Training Wedges Or Blocks – Training wedges are wedged soft mats that offer extra support if you have multiple curves in your spine. BOSU Balance Trainer –This dome-shaped balance trainer helps strengthen your back muscles. ScoliSMART Activity Suit – This is a very helpful and effective suit that you can wear even while doing your daily chores. It helps you maintain proper posture and reduces the spinal curvature with regular usage.
Sports To Play If You Have Scoliosis
Note: Always consult your doctor before playing any sport if you have scoliosis. Here are the sports you can play:
Swimming (not competitive swimming) Cycling
Light strength training
Living with scoliosis can be challenging, so why not detect it way earlier? Here’s how you can do that.
ScolioSMART™ Early Stage Intervention
The ScoliSMART™ Early Stage Intervention is a five-day treatment, which helps kick-start the crucial neuromuscular retraining. It also includes home treatment and assessments of improvement. It includes the following.
Genetic risk assessment — Saliva samples are taken to find the likelihood of scoliosis. Neurotransmitter testing — Hormone imbalances are determined that contribute to brain-muscle miscommunication. Home muscle training program — Involuntary exercise program. Nutritional testing and support — Supplements are given to correct hormonal imbalances.
Precaution: Get a thorough check-up done before doing any scoliosis exercise. Do them under the guidance of a professional. Can scoliosis be reversed or cured? The earlier the treatment, the better the chances of reversing or completely curing scoliosis. You must work with your doctor and a licensed physical therapist to reduce the spinal curvature. Be active and join a support group if it helps you stay positive. Does stretching help scoliosis? Yes, stretching helps reduce scoliosis pain and curvature. Do it with assistance and under the supervision of a licensed physical therapist. How should I sleep with scoliosis? This can vary from person to person. Talk to your doctor about the best position that you can sleep in. Does cold weather affect scoliosis pain? Yes, cold weather can aggravate scoliosis pain. Wear warm clothes and try to stay warm during winters. What is infantile scoliosis? If children below 5 years are affected by scoliosis, it is known as infantile scoliosis. Is walking good for scoliosis? Wear the ScolioSMART suit for walking. Is swimming good for someone with scoliosis? Yes, swimming is good for the scoliotic spine. But do not try competitive swimming. Does chiropractor massage help scoliosis? Yes, a specially developed chiropractor massage for scoliosis can help correct scoliosis spinal curvature. Talk to a chiropractor therapist who has worked with people with scoliosis before.
