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Health Habits & Exercise - Learn to be Scoli-Strong!

The best exercises to avoid if you have scoliosis

The best exercises to avoid if you have scoliosis

There's no one-size-fits-all answer to this question, as the exercises that work for one scoliosis patient may not work for another. However, there are a few exercises that are generally recommended by doctors and physical therapists for people with scoliosis. These exercises help to improve posture and mobility, and can help to reduce pain and inflammation. If you're struggling with scoliosis, it's important to speak with your doctor or therapist about the most beneficial exercises for you. Together, you can find a program that is tailored specifically to your needs.


What is scoliosis?

If you're struggling with back pain, lower physical function, and curvature of the spine, you may be dealing with scoliosis. Scoliosis is a spinal curvature that can often be caused by combinations of 28 genetic variants affecting neurotransmitter and hormone production. It's a serious condition that requires treatment that takes into account surgery, physical therapy, and/or a scoliosis brace. If left untreated, scoliosis can cause spinal deformity, back pain, and lower physical function. Make sure to speak to your doctor about your symptoms and see if scoliosis is the right diagnosis for you.



There are many potential causes of scoliosis and the best way to treat it is with a combination of exercises and nutritional therapies.

One such therapy that has shown promise for treating scoliosis is genetic testing guided nutrient therapies. By identifying the root cause of scoliosis, patients can receive the right treatment at the earliest stage possible. This will result in a better prognosis and faster healing process.

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Types of Scoliosis

Scoliosis, otherwise known as curvature of the spine, is a common condition that can develop at any age. There are three types of scoliosis - positional, functional and idiopathic- which are determined by the cause or sources of the curvature.

Positional scoliosis occurs when there is an abnormal alignment of the spine in the spinal column- most commonly due to noticeable curvature in one vertebrae (the lower back bone). Functional scoliosis results from weakness or instability in one or more muscles that support the spine; this might be caused by genetic factors, injury sustained during childhood growth spurt, posture problems such as hunched shoulders and lack of physical activity. Idiopathic scoliosis refers to a situation where no clear explanation can be found for why someone develops curved spine.


Characteristics of Scoliosis

Scoliosis is a condition characterized by spine rotation, which can cause pain and discomfort. If left untreated, scoliosis can worsen and lead to back curvature progression. There are specific exercises you can do in order to reduce or even stop your spine from twisting. However, always consult a doctor before starting any exercise regime as it may not be safe for you depending on your exact condition.



If you have scoliosis, then it's important to be aware of the symptoms. These can include back pain and discomfort, trouble breathing, and altered ribcage biomechanics. There are a few exercises that can help improve your scoliosis treatment, reduce symptoms, and maintain quality of life.


Risk factors

If you have scoliosis, there is a higher risk of developing other spinal conditions in the future. So it's important to make sure that you exercise regularly to reduce this risk and improve your overall health, as well as quality of life.

Exercising specifically for scoliosis can be very beneficial as it helps to strengthen muscles around the spine, which in turn reduces pain and improves mobility. However, before starting any exercise routine, always consult with your doctor first - they will be able to advise on specific exercises that are safe for you to do.


Things to avoid

If you suffer from scoliosis, it's important to be aware of the exercises that you should avoid. Hyperextending your spine can cause serious damage, so it's important to stick to exercises that don't put too much pressure on your spine. Some good exercises to avoid include back bending, jumping, and twisting exercises. When it comes to sports and exercise, it's also important to be sure to wear the proper gear. Make sure your clothing doesn't restrict movement, and don't over do it. Often times, overtraining is worse than undertraining, especially if your have arthritis. So, take things slow and steady, and you'll be on your way to a pain-free life with scoliosis!


Exercises to Help Scoliosis

If you have scoliosis, it's important to exercise safely to avoid worsening the condition. The most effective exercises to avoid if you have scoliosis are those that require excessive bending and twisting. Instead, try physical activities like walking, swimming, biking, or gardening. Strength training is also a good way to strengthen the spine while avoiding excess stretching or direct pressure on the neck and back. Make sure to discuss any scoliosis exercises with your doctor before starting them – they can help you determine which exercises are safe for you. In the meantime, here are four exercises that can be done at home to help scoliosis:



This plank is a great exercise for improving abdominal and pelvic strength, as well as the core muscles of your torso. To perform it correctly, start by placing your hands on the ground shoulder-width apart and lifting your torso off the floor. Hold this position for a count of 30 seconds before lowering back down to the ground. Repeat three times consecutively. Maintain good posture the entire time.


Double leg abdominal press:

The double leg abdominal press is a great exercise for the core muscles and can help with scoliosis. You can do it at home by lying on your back with your legs bent and feet flat on the ground, pushing up from the bottom of the squatting motion. Make sure you isolate the target muscles and do not use any other muscles in your body for support. Do 3 sets of 10 repetitions per day to get best results.


Bird-Dog (Yoga)

Bird-dog exercises are a great way to keep your spine in alignment, improve balance and coordination, and reduce pain in the back. Make sure to warm up before starting this exercise, stretch afterward, and repeat as often as needed for the best results!


Split stance with arm reach:

When it comes to posture and scoliosis, nothing is more important than getting the right exercise. Fortunately, the split stance with arm reach is a great option that can help improve mobility in the spine and strengthen muscles. To do this exercise correctly, you will need a personal trainer who has good balance and coordination. Make sure to do this exercise on an hard surface so you can really feel the stretch in your spine!


Hip Roll and Bridge

Hip Roll and Bridge are two exercise options that will help to stretch the back and hips, as well as the chest, shoulders, and neck. Side Plank is a great exercise for strengthening the core and stabilizing the spine. Calf Raise is an excellent way to improve balance and calf strength.



Rowing is a great exercise for people of all ages. It helps to keep your spine in alignment, developed abdominal muscles (abs), strengthens your upper back, and can be performed without weights - which makes it perfect for those with limited space or equipment.

Make sure to warm-up before starting and gradually increase your intensity as you get stronger. Aim to do 2 sets of 10-12 repetitions per day.


Upward and downward dog (Yoga)

If you have scoliosis, it is important to include exercises that work the spine in a variety of ways. The upward dog is a great exercise to start with as it works the chest, back and hips. Make sure you are doing the right number of repetitions for each exercise - too few and you won't see any results, too many and your back will hurt! Try different variations of these exercises to find which one fits best for your needs.


Cat/cow (Yoga)

When it comes to back pain, most of the time it is due to poor posture and incorrect exercises. If you're experiencing chronic back pain, here are four exercises that you can do at home without putting too much pressure on your spine:

Swimming - Swimming provides a good aquatic workout for the whole body and is great for easing back pain.

Walking - Walking helps in strengthening the spine and reducing inflammation throughout the body. It's also a great way to reduce stress levels.

Kneeling Down - Kneeling down position works particular muscles in your lower back which helps relieve tension or compression on spinal cord or nerve roots.

Resting In Cushion Position- This one requires some patience but definitely offers relief from lower back pains by stretching out all sorts of muscles including those around your shoulder blades, neck, ribcage and pelvis area.


Managing your scoliosis

If you're one of the millions of people who suffer from scoliosis, you know the pain it causes. Managing your scoliosis involves a variety of exercises, physical therapy, chiropractic adjustments, and Schroth exercises / Pilates. It can be a slow process, but with patience and the right guidance from your doctor, you can make progress. Make sure to include physical therapy, bracing, and chiropractic adjustments into your daily routine, as they are considered essential in managing a spine curvature. And don't forget to exercise! Regular exercise can help to improve your posture and pain relief associated with scoliosis.



Frequently Asked Questions


Can exercises alone correct scoliosis?

There is no cure for scoliosis, but exercises can help in restoring the spine's alignment and strength. Three times a week, stretching and strengthening exercises should be done in specific order: torso stretches (e.g. chest stretch), back bends (e.g. cobra pose), and lower-body stretches (e.g. side plank). When stretching, focus on stretching the muscles around your spine rather than just your back. If you experience pain during any of these exercises, stop immediately and consult with your doctor first.


Is it safe for me to swim while having scoliosis?

While swimming may not be the most recommended exercise for people with scoliosis, it does have some benefits. For example, swimming can help to reduce back pain and improve muscle strength. Additionally, wearing a properly fitted swimsuit will support your rib cage (like bracing) while you're in the water. However, always consult with your doctor before starting any exercise routine.


Should I see a doctor about my scoliosis before starting any type of exercise program?

It's important to consult with your doctor before starting any type of scoliosis-specific exercise program, as it can be dangerous for you to do so without their approval. If you have been diagnosed with scoliosis, your doctor will recommend a specific exercise program that is tailored specifically to your individual condition. However, exercising without consulting with your doctor may cause further damage and even worsen the condition.


The take home message...

Scoliosis is a condition that causes the spine to curve abnormally. This curvature can cause pain, and can affect a person's ability to do physical activities. To manage scoliosis, it is important to follow a comprehensive exercise plan that takes into account the individual's condition and goals. Make sure to consult with your doctor before starting any exercises, as incorrect exercises may aggravate the condition. Thank you for reading!