Scoliosis exercise: 3 rules to correct the back at home

Scoliosis exercise? In the minds of many people, these 2 words seem incompatible. Several of you have challenged me in your comments or emails on this subject.

How ?

Well, enough of you want to exercise at home when you have back pain. First of all, I would like to thank you for your feedback. This proves how valuable your posts are to this blog.

And it is true that the question is extremely important. Many think that it is best to do nothing so as not to aggravate the evil. 

Is it true ?

It can actually be scary. So, can you do fitness or strength training if you have scoliosis, kyphosis, loose knee and other such issues?

YES…at least for most of you. But you have to adapt your training to these circumstances.

On this blog you will also find appropriate exercises for kyphosis and hyperlordosis.

Well, don't ask me why specialists choose such rotten names for pathologies. You think you're going to die soon...

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Damn scoliosis! Too complicated

I will try to give some information without going into all the details.

According to Wikipedia " the scoliosis is a sinuous deviation of the vertebral column in the three planes of space: inclination in the frontal plane, rotation of the vertebrae in the horizontal plane and inversion of curvatures in the sagittal plane. This is a non-reducible deformation, unlike the scoliotic attitude. »

You understood ?

No, well me neither. I didn't even know you needed a spaceship when you have scoliosis.

In addition, concerning the sagittal plane, since I never consult the horoscope, I'm not sure.

Fortunately, we can translate

The website gives the following explanation:

“Viewed from the front, the spine is normally straight; when it is curved in an S, it is called scoliosis.
Curvature abnormalities discovered in children are likely to worsen during growth. In adulthood, they stabilize and the damage is essentially cosmetic. In the long term, vertebral osteoarthritis is likely to set in, favored by the poor distribution of loads on the column. »

According to, when you have scoliosis, the spine curves laterally, to the right or to the left. Sometimes it curves to either side, and this is called double scoliosis. Depending on the level of the column where it is located, we speak of dorsal, lumbar or dorsolumbar scoliosis.

In both cases, the spine is therefore no longer aligned and the supports of the vertebrae change.

It is estimated that 2 % to 4 % of the population would suffer from scoliosis, to varying degrees.

You should know that 80 % of the people concerned are women.

To establish the diagnosis and measure the severity of scoliosis, an X-ray is performed.

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The angle of the curve caused by the deformation is measured. If it is less than 40°, we speak of mild scoliosis.

Up to 60°, it is severe, and beyond that, scoliosis is very debilitating. Some people even suffer from severe breathing difficulties.

Symptoms of Scoliosis

Symptoms depend on the severity of the deformity. They also vary from person to person, while the state physical General also plays an important role. But in general, mild scoliosis is very difficult to spot.

Why ?

Several reasons for this:

  • They are often painless.
  • They can cause a slight imbalance in the posture, but not necessarily in a very visible way.
  • It is often a professional, such as an osteopath, who will identify the curvature.

What to do to treat scoliosis?

The operation is reserved for severe curves.

But for others, it is often advisable to develop your muscles and correct bad postures.

Here is finally some good news!

I also received a very touching message from a reader who has scoliosis with a 39° curvature.

She cannot practice walking due to back pain.

However, his physiotherapist advises him to strengthen his back with TRX straps.

I will also address the question of training with straps and with resistance bands in the next article.

You will find the best exercises to practice in the case of moderate scoliosis.

If your scoliosis is severe, I invite you first to consult a specialist so as not to take any risks.

Before moving on, I want to share something motivating with you.

Courage thanks to Usain Bolt and others

Did you know that the fastest man in the world suffers from scoliosis from a young age? This is easily noticeable in the back shots of this remarkable runner. He said in a newspaper on December 12, 2011:

When I was younger it wasn't really a problem. But when you get older it gets worse. My spine severely curved. But if I keep my abdominal strap and my muscular back, scoliosis doesn't bother me too much. So I don't have to worry as long as I train hard. Early in my career, when I didn't know much about scoliosis, it really penalized me because I was hurting myself every year.

These are really encouraging words!

Other athletes have suffered from scoliosis

The American swimmer Natalie Coughlin has a scoliosis of 27% which did not prevent her from having 6 Olympic medals in Beijing.

More recently I learned that Kyra Condie, an American climber qualified for the Tokyo Olympics underwent major spinal surgery at the age of 13 in 2010. She suffered from 70° scoliosis and the surgeon welded 10 vertebrae to her. Impressive !

Like what you should never despair 😉

Now let's get to what made you check out this article.

Scoliosis exercise – 3 fundamental rules to follow

Here are some extremely important rules or tips to follow.

In a moment, you will discover the best exercises to relieve your spine.

But first, here is the first rule to remember:

Rule 1

Prioritize strengthening the muscles of your abdominal strap.

This strap is not only made up of the abdominal muscles, but also the obliques and the muscles of the lower back.

This reinforcement will help maintain the correct alignment of your torso, making your back as straight as possible.

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According to the Department of Orthopedics and Sports Medicine at the University of Washington, such groundwork relieves pain associated with scoliosis.

The best exercises for the core are the face or side plank, crunches and supermans.

Rule 2

Use the many yoga poses that focus on the spine.

As women are the first concerned, the following videos present women.

But men who suffer from scoliosis should use the same poses. No sexism here 😉

Renowned specialist in spinal problems, the American site recommends these 3 postures for scoliosis problems:

child posture

Get Rooted with Tree Pose

cat posture

According to, a reference site for bodybuilding and fitness, the following pose is also recommended:

Extended puppy

This pose stretches the spine and thus decompresses the vertebrae.

Triangle Pose

This posture allows you to stretch the body away from the curve caused by your scoliosis.

It helps to realign and rebalance your torso.

According to Elise Miller, director of the California Yoga Center, these postures will help you align your entire body. They will also strengthen your back muscles and improve their flexibility.

According to Elise Miller, director of the California Yoga Center, these postures will help you align your entire body. They will also strengthen your back muscles and improve their flexibility.

Rule 3

Do stretching, that is to say stretching sessions.

Focus especially on stretching the lower muscles, such as the hamstrings. These muscles are located at the back of your thighs. They are also called crural biceps.

The muscle imbalance caused by scoliosis often leads to tension in the hamstrings.

Result: this tension in the back of your thighs can accentuate your bad posture.

Do you see the problem?

This creates a vicious circle: scoliosis + hamstring tension = pain + increased poor posture = increased hamstring tension

As if that weren't enough, improper spinal alignment can compress nerves in the back or extremities, causing pain.

Stretching exercises for the lower back and legs are likely to provide relief.

They will also increase the flexibility of the lower muscles, and therefore improve your posture.

You will find many of these exercises in the app Virtual Trainer Stretches. I use it regularly and it is really complete for a ridiculous price.

I don't have scoliosis, but I still have kyphosis and spinal osteoarthritis. Stretching helps build muscle a lot more than you think.

It's a good start for building muscle before moving on to fitness or weight training.

Try !

Virtual Trainer Stretch
  • Be inspired by 39 exercises in HD video.
  • Get a full body workout with exercises in all ranges of...
  • Create your own personal workout.

Scoliosis Exercise – Important Notes

Scoliosis Exercise - What To Do


Bodybuilding or fitness can undeniably do you a lot of good if you have scoliosis.

These sports can even improve your health in many cases.

However, you must take care of these 3 points

  • Avoid exercises that hurt you.
  • Start slow and be patient.
  • Tell your doctor about any new pain or increase in your current pain.
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These few additional tips will also benefit you:

  • Train regularly to maintain or increase muscle strength.
  • Eat healthy with enough calcium and vitamin D to prevent osteoporosis.
  • Hold a reasonable body weight to reduce back strain.

Necessary material

To perform the above exercises, you only need a floor mat.

If you have some space, I recommend a yoga mat that you can easily use for fitness or bodybuilding later.


Don't let your scoliosis cripple you.

If you can do bodybuilding or fitness, give priority to training with hanging straps and the elastic bands. Above all, do not try to train with dumbbells!

Only do what you can do without hurting yourself, but do it. You will be surprised at the result.

Send me your comments to I need it and so do other readers!

Scoliosis Exercise – Take Your Progress Further

Doctor Kevin Lau is a chiropractic doctor graduated from RMIT University in Melbourne, Australia.

He was the first in Singapore to bring non-surgical treatment for scoliosis to Singapore in 2005. His advice is globally acclaimed.

You can get this program on the natural treatment of scoliosis by clicking on the link below:

Exercises for Scoliosis FAQs

What are the best exercises for scoliosis?

These are often yoga postures because these exercises do not place significant stress on the spine, while strengthening the back or abdominal muscles. The best are:
1. Child's posture
2. Tree Pose
3. Cat Pose
4. Triangle Pose
5. Puppy Stretch

Can you do bodybuilding with scoliosis?

Yes, but you have to choose the right type of drive and equipment. Lifting loads can have a detrimental effect on the spine, while gain muscle mass gently with elastic bands is usually very beneficial. Strengthening the muscles can reduce the curvature of the spine.

Can stretching relieve scoliosis?

Many people feel relief from stretching. Indeed, stretching with scoliosis can relieve the back by releasing tension in the muscles surrounding the spine. Stretching also increases blood circulation and joint health.

Are massages recommended for scoliosis?

In reality, massages cannot solve the problems associated with scoliosis. However, they have the advantage of providing relief by relaxing the muscles contracted due to the curvature of the spine and the bad postures adopted.

Can scoliosis be corrected by doing exercises?

To some extent, yes. Mild scoliosis often responds well to proper exercise. For average scoliosis, it is often necessary to combine exercises with the wearing of a suitable corset. This is a matter to discuss with your GP. For its part, severe scoliosis requires a medical approach that can go as far as surgery.

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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