Scoliosis Exercises: Safe Exercises for Teens and Adults

01Basics

What scoliosis is

• Adolescent idiopathic scoliosis: develops during growth, cause unknown, more often progressing in girls.
• Congenital scoliosis: from spinal bone differences present at birth.
• Neuromuscular scoliosis: linked to conditions such as cerebral palsy.
• Degenerative (adult) scoliosis: from disc and joint wear with age.

See degenerative disc disease.

02Signs

Signs of scoliosis

• Uneven shoulders or shoulder blades.
• One hip higher than the other.
• Clothes hanging unevenly.
• A rib hump when bending forward.
• Leaning to one side.

03Goals

What exercise can and cannot do

Exercise improves muscle strength and endurance, flexibility, posture awareness, breathing, pain and quality of life. In growing teenagers, scoliosis-specific exercises may help reduce progression, often combined with bracing. Exercise does not usually straighten a curve, and it is not a substitute for monitoring by a specialist.

04Schroth

Scoliosis-specific exercises (Schroth and others)

Physiotherapeutic scoliosis-specific exercises (PSSE) such as the Schroth method, SEAS and others are tailored to the individual curve. They teach self-correction of posture in three dimensions, rotational breathing into the concave areas, and holding the corrected position during daily activities. They should be taught by a physiotherapist trained in the method.

05Core

Core strengthening exercises

• Bird dog: on hands and knees, extend opposite arm and leg, keeping the spine level.
• Side plank: from the knees at first; your physiotherapist may advise favouring one side.
• Bridges: lift the hips evenly.
• Dead bug: lying on your back, alternate lowering arms and legs.
• Pallof press: resist rotation with a band.

06Stretches

Stretches and mobility

• Cat-camel: gentle spinal mobility.
• Child’s pose with side reach: lengthening the tight side.
• Hip flexor stretch in a lunge.
• Hamstring stretch.
• Chest opener against a doorway.

See back and neck stretches and tight hip flexors.

07Posture

Posture and daily habits

• Sit with even weight on both buttocks.
• Avoid always carrying bags on the same shoulder.
• Take movement breaks from sitting.
• Use a mirror to practise symmetrical posture.

See posture exercises.

08Sport

Sports and activities

Swimming, Pilates, yoga, walking, cycling, dance and most team sports are safe and encouraged. People who have had spinal fusion surgery should follow their surgeon’s advice about contact sports. Heavy lifting is not forbidden, but technique and gradual progression matter.

09Adults

Exercises for adult scoliosis

Adults with degenerative scoliosis benefit from walking, core and hip strengthening, flexibility work and aquatic exercise. Leg pain or numbness from nerve compression may need specific treatment.

See core exercises for seniors.

10Brace

Bracing and surgery

For growing children with moderate curves (about 25 to 40 degrees), a brace worn many hours a day can reduce the risk of progression. Surgery, usually spinal fusion, is considered for severe curves, typically over 45 to 50 degrees, or curves that keep progressing.

11Avoid

Exercises to approach with care

• Heavy loaded spinal flexion and twisting without guidance.
• High-impact activities if they cause pain.
• Exercises that consistently increase pain or symptoms.

There are few absolute restrictions; a physiotherapist can tailor advice to your curve.

12Pain

Managing back pain with scoliosis

Pain in adults with scoliosis often responds to regular activity, strengthening, heat and pacing. Children and teenagers with idiopathic scoliosis do not usually have significant pain, so significant back pain in a child should be assessed for other causes.

13Routine

A simple home routine

• Warm-up: 3 minutes of walking or cat-camel.
• Bird dog: 2 sets of 8 each side.
• Bridges: 2 sets of 10.
• Side plank from the knees: 3 holds of 15 to 20 seconds, as advised for your curve.
• Self-correction practice: 5 minutes in front of a mirror.
• Cool-down: gentle stretches.

Do this 3 to 4 times a week, alongside any scoliosis-specific programme from your physiotherapist.

15Summary

Key points to remember

• Exercise helps strength, posture, pain and function in scoliosis.
• Scoliosis-specific exercises such as Schroth are tailored to each curve.
• Exercise does not usually straighten a curve; teenagers need monitoring.
• Most sports are safe and encouraged.