10 Easy Exercise in Scoliosis to Straighten Spine Permanently

• Scoliosis is an abnormal sideways curve in the spine, usually seen in childhood or teenage years.
• Exercising can help prevent and treat scoliosis by strengthening muscles that support the spine and improve posture, balance, and coordination.
• There are two sets of exercises for scoliosis: maintaining spine flexibility and specific scoliosis exercises.
• These exercises should be repeated at least 20 times in a single session, and the more repetitions, the better for muscles.

We will learn simple yet very effective exercises in scoliosis at home. Scoliosis is an abnormal sideways curve in your spine. Normally, it is first seen and diagnosed in childhood or as a teenager. The degree of scoliosis depends on the angle of the curve. It may be small, large, or somewhere in between. But anything that measures more than 10 degrees on an X-ray is considered scoliosis.

So whatever exercises we are going to do in scoliosis, we can divide it into 2 parts, one is to maintain the flexibility of the spine and after that the second set of exercises which we will talk about specific to scoliosis exercises. 

Easy exercise in scoliosis at home for permanent correction

A common misconception is that people with scoliosis should avoid exercising because it might worsen their condition. However, several exercises can help prevent scoliosis. These exercises strengthen muscles that support the spine and help maintain good posture. They also improve balance and coordination, which helps reduce the chance of falling.

#1 Bridging exercise for spine with scoliosis

If you want to improve your flexibility and release stiffness across your spine, the bridging exercise is a great place to start.

1. First, lie down flat on your back with your arms at your sides.
2. Slowly lift your hips off the ground, lifting them as high as possible. As you lift your hips, focus on engaging your core and glutes to create a stable base.
3. Once you’ve raised your hips as high as you can, slowly lower them back down to the ground, taking care to move in a controlled and deliberate manner.
4. Hold the bridge position for 5 seconds to make the exercise more effective before lowering your hips back down.

You should feel a gentle stretch across your lower back and hips as you perform this exercise. This stretch can help to release tension and improve flexibility in the spine.

#2 Chest raise exercises for treating mild scoliosis

For this exercise, we will start with the same position as in the previous exercise.

1. To begin, clasp your hands together in front of you.
2. From this starting position, slowly raise yourself diagonally to right side as shown in the figure.
3. Hold this position for a few seconds before returning to the starting position.
4. Then, repeat this movement to the left side, holding the position for a few seconds before returning to the starting position.
5. Now, once again, lift yourself, and this time, move forward straight forward.
6. Repeat this sequence 10 times, but feel free to do more if you feel comfortable doing so.

#3 Cat-dog exercise treatment for scoliosis adults

In the next set of exercises for correcting scoliosis, you will need to assume a specific quadruped position. Once you are in this position, you will begin with the cat-dog exercise.

1. To start, you will need to lift your spine upwards, which is the cat exercise.
2. Then, you will curve your spine downwards, which is the dog exercise.
3. You should repeat this sequence by doing the cat exercise followed by the dog exercise, and then repeating it again by doing the cat exercise followed by the dog exercise.
4. It is important to note that there is no specific count for how many times you should do this exercise. The more you do it, the better it is for your body. So, be sure to do as many repetitions as possible.

#4 Hand raise in quadruped scoliosis exercise at home

For the next exercise, you will be in a quadruped position, which means getting on your hands and knees.

1. Once you’re in position, raise your hands straight up while keeping your elbows fully extended. To better understand what this looks like, refer to the figure provided.
2. Start by raising your left hand straight to shoulder level and holding it there for a few seconds.
3. Then, slowly lower your left hand back down to the ground.
4. Next, raise your right hand straight to shoulder level and hold it there for a few seconds before lowering it back down slowly.
5. Continue alternating between your left and right hands, raising and holding each one for a few seconds before lowering it back down.
6. Repeating this exercise at least 20 times in a single session is recommended, but the more repetitions you do, the better it will be for your muscles.

#5 Leg raise in quadruped scoliosis correction exercise

In this exercise, we will continue with the quadruped position and focus on lifting our legs. Start by getting on all fours, with your hands and knees on the ground and your back straight.

1. Now, we will lift one leg at a time. Let’s start with the left leg. Raise your left leg comfortably without forcing it too much. You should feel the stretch in your glutes and hamstrings.
2. Hold the position for a second, then slowly lower the leg back down.
3. Repeat the same process with your right leg. Lift it comfortably, hold it for a second and then slowly lower it down.
4. Now, alternate between lifting your left and right leg. Lift your left leg, lower it down, then lift your right leg and lower it down.
5. Repeat this process at least 20 times in a single session, 10 times on each leg.

#6 Hand and leg raise in quadruped

In the next exercise, we will be raising both hands and legs together. It is essential to note that when I raise my left hand, you have to lift your right leg, oppositely. Take a look at the figure, where the right hand and left leg are raised together, and then the left-hand right leg, and vice versa. It should be the opposite of what you are lifting – if you are raising your right hand, then lift your left leg.

This exercise is beneficial for relaxing the stiffness in your spine. You can start with a minimum of 15-20 repetitions in a single session, but the more you do, the better it is for your body.

Scoliosis-specific exercise

#7 Hip & chest raise in side-lying for treatment of scoliosis in adults

Now, let’s focus on exercises specific to scoliosis. As mentioned earlier, scoliosis causes the spine to curve sideways, which can lead to muscle imbalances and postural issues. Therefore, it’s important to work on exercises that target these specific areas. One such exercise is designed to address the protruding chest that often occurs on the convex side of the curve. To perform this exercise, you’ll need to lie down on your right side, as this is the side where the chest protrudes outwards.

1. Once in position, you’ll need to prop yourself up on your elbow, with your hip resting on the bed and your chest extended off the bed. This is the starting position for the exercise.
2. Next, you’ll need to lift your spine and hips as shown in the figure, while keeping your knees together.
3. Hold this position for a few seconds, and then slowly lower your hips back down.
4. Repeat this procedure, lifting your hips, straightening your spine, holding for a few seconds, and then lowering slowly.
5. Perform this exercise for a minimum of 10 to 15 repetitions, or more if you can.
6. This will help to strengthen the muscles on the right side of your body and stretch the tight structures on the convex side of your chest, normalizing the alignment and reducing the protrusion.

#8 Spine straightening scoliosis adults exercise

Our next scoliosis exercise is called the spine straightening exercise and can be done by anyone, regardless of their age or fitness level. The exercise is easy to perform and requires no special equipment. To start with, assume the quadruped position.

1. Once you are in the quadruped position, you can start with the first exercise pose.
2. Align yourself entirely straight in the quadruped position and bend down backwards, as shown in the figure (top pose). This will stretch your spine and try to straighten it.
3. Remain in this pose for 5 seconds and then return to the normal quadruped position.
4. Repeat this 5 to 10 times in a session.
5. For the next exercise, your starting position will be slightly different. In the quadruped position, shift your hands to the left side, towards the convex and protruded side.
6. In this position, your spine is slightly bent to the left. In this position, bend yourself backwards as in the previous exercise and remain in the position for a few seconds.
7. Repeat the procedure 5 to 10 times in a session.
8. These two exercises are very effective in straightening your spine and can be done anywhere and anytime. You must only remember to maintain proper form and technique while performing the exercises.

#9 Sleep position for scoliosis

The next scoliosis correction exercise is actually a sleeping position that involves using a bolster or a double pillow. If you don’t have a bolster, you can use two layers of pillows instead.

1. To start, lie down on your side with the protruded part of your spine against the pillow or bolster. If your left side is protruded, then you’ll want to lie on your left side with the pillow supporting your back.
2. The pillows or bolster will help realign the curved part of your spine, which can provide relief from discomfort and pain.
3. You should aim to maintain this position for 15 to 20 minutes, twice a day. While you’re lying down, you can do things like watch TV or listen to music to pass the time. In fact, this position is so comfortable that you can even use it while sleeping at night.

#10 Stretching with scoliosis

Stretching exercises are an essential component of maintaining good health and improving flexibility. One such exercise involves sitting with your knees folded and feet together.

1. To begin, identify which side of your body is protruding. In my case, it’s my left side.
2. Next, bend your torso to the left while simultaneously stretching your opposite arm overhead. This technique helps to make the stretching more effective and helps to lengthen tight muscles.
3. Place your left hand over your right thigh side and hold the position for a few seconds.
4. Then, slowly return to the normal position.
5. It’s recommended that you repeat this exercise for a minimum of 10 repetitions in a single session. However, for maximum benefits, it’s best to perform this exercise twice a day – once in the morning and once in the evening. If possible, try to perform this exercise two to three times per day.

Key take away

Scoliosis is an abnormal sideways curve in the spine, which can be diagnosed in childhood or adolescence. Contrary to the common misconception, exercising can help prevent scoliosis from worsening and even help correct it permanently. The exercises discussed in this article can be divided into two parts: maintaining flexibility of the spine and specific scoliosis exercises.

Keep Reading: 4 Exercises for Fixing Forward Head Posture Permanently

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.