Scoliosis is a sideways curve in the spine that can affect how your body feels and moves every day. It might be subtle, or it can be more pronounced. But either way, how you move plays a big role in how your body responds.

Exercise won’t straighten the curve, but it can help your muscles support it better. Over time, that can make a noticeable difference in posture, mobility, and pain levels. A 2016 study in the European Spine Journal found that people with mild to moderate scoliosis who followed targeted exercise programs showed improvements in alignment and pain reduction.

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When you strengthen the muscles surrounding your spine, you provide it with a stronger foundation. That support can help ease uneven pressure, loosen up tight spots, and even make breathing feel easier.

How Movement Helps

• Builds strength where it’s needed most
• Improves awareness of posture and alignment
• Reduces stiffness and discomfort
• Encourages better lung expansion and breathing

A 2016 study in the Journal of Physical Therapy Science found that specific scoliosis exercises improved trunk mobility and strength in participants who practised them regularly.

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Effective Exercises to Try

These movements are gentle but powerful. The goal isn’t perfection; it’s steady progress.

1. Pelvic Tilts

How to do it:

• Lie on your back with knees bent and feet flat.
• Gently flatten your lower back against the mat by tilting your pelvis upward.
• Hold for a few seconds, then release. Repeat 10–12 times.

Pelvic tilts help activate the deep core muscles that support your spine, and core work can reduce spinal asymmetry and ease posture-related strain.

2. Cat-Cow Stretch

How to do it:

• Get on your hands and knees.
• Inhale as you arch your back, allowing your chest to move forward (cow pose).
• Exhale as you round your spine gently (cat).
• Keep the movement slow and controlled.

This stretch increases flexibility and gently mobilises the spine. It also encourages deeper breathing, which is especially helpful when the rib cage is involved in the curve.

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3. Side Planks

How to do it:

• Lie on one side, supporting yourself on your forearm.
• Stack your legs and lift your hips to form a straight line.
• Hold for 20–30 seconds, then switch to the other side.

Side planks target the obliques and deep stabilising muscles. Consistent side plank practice can reduce spinal curvature in people with mild idiopathic scoliosis.

4. Schroth Breathing

How to do it:

• Stand or sit with your back straight.
• Inhale deeply into the side of your rib cage where the curve expands outward.
• Exhale slowly, gently guiding your torso toward a neutral position.
• Repeat for several breaths.

This method, known as the Schroth Method, focuses on correcting posture through specific breathing exercises. Schroth breathing can improve lung capacity and reduce curvature measurements.

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5. Child’s Pose with a Side Stretch

How to do it:

• Kneel on the floor, sit back on your heels, and stretch your arms forward.
• Walk your hands to the right and breathe into your left side, focusing on your left rib cage.
• Hold for 30 seconds, then switch to the other side.

This stretch lengthens the tight side of your torso, encouraging flexibility and easier breathing on the compressed side.

The Brain-Spine Connection

Exercise isn’t just about muscles. It can change how your brain perceives your body. A 2017 study in Frontiers in Human Neuroscience found that body awareness training helps the nervous system adapt to postural changes.

This means the more you move intentionally, the more your brain learns to support better alignment. Over time, that can reduce discomfort and increase control over your posture.

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What to Keep in Mind

• Avoid movements that feel forced or painful.
• Skip heavy, uneven lifting unless guided by a professional.
• Work with a physiotherapist if your curve is moderate to severe.
• Consistency is more important than intensity.

Scoliosis may change the shape of your spine, but it doesn’t have to control your movement. Targeted, thoughtful exercises, like pelvic tilts, cat-cow stretches, side planks, Schroth breathing, and gentle side stretches, can strengthen your support system and help your body feel more balanced.

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