11 Different Scoliosis Exercises You Can Do At Home

Different Scoliosis Exercises You Can Do At Home

Scoliosis is when your backbone gets curved during your adolescence taking the shape of a “s” or a “c.” It is most common in teenage girls and boys when the brain does not respond correctly to the gravity due to which the spine gets disoriented, and physically gets affected. Scoliosis can be classified into three categories, namely functional scoliosis, neuromuscular scoliosis and idiopathic scoliosis. Scoliosis can be treated at home and without undergoing the hectic measures of surgery. However, the treatment also depends on the type of scoliosis you have and how severe it is for your body.

Scoliosis Exercises, Scoliosis Workout, Scoliosis Yoga at home

How Can Exercises Help in Managing and Treating Scoliosis?

Exercising is the best way to get back your normal posture and to get your spine back up in action. It also depends on what kind of scoliosis you are affected by and the severity of it. If the severity is not as much, it can be cured with regular exercises. It is best to consult your doctor first for expert advice. The exercises for scoliosis help in restoring the muscle tone of your back which had been misbalanced. It helps in bringing balance to your back muscles. The spinal curvatures become healthier and help strengthen your core. Core exercises help in scoliosis too. As you build up and strengthen your core muscles, the muscles of your lower back and abdomen become more stabilized and balance out your posture.

Different  Scoliosis Workout and Exercises You Can Do At Home

Ball Stretch Exercises:

Medicine ball exercises are one of the best treatments for back pain and you can certainly follow some of them to keep your backbone fit and healthy.

Rear or Back Extension:

You will need to rest over the medicine ball. Ensure that your belly faces up and your knees are on the floor. Once you have some stability in this posture, try to raise your hands straight up. Try to be equivalent to the medicine ball. Maintain this position while you count from 1 to 5.

Leg and Arm Extensions:

Rest your hips over the medicine ball. Now stretch your left arm. Make sure your right arm faces downward while you have 1 toe down on the floor. Try and lift your right leg. Maintain this position while counting till 3. Exchange our leg and repeat the procedure for 30 mins to 60 mins.


If you continue with regular practice of Yoga, it can definitely help you grow a sturdy backbone and reduce your back pain gradually.

Knee Down Angle:

First lie down on a yoga mat. Lift your left leg and bend your knee to your right hand side. While being in this position, look at your left. Repeat the process for the other side. With your palms facing the floor, look to the left edges of your hand.

Cat Posture:

sit on your knees and hands, arch your spine, and make sure you keep breathing in and out so as to push your chin to your abdomen.

Downward Dog:

First you will need to do a cat posture. Once you reach the posture, start spreading your legs and hip upward. While you uplift your hip, your backside will also be hanging. Try and hold on to the position for as long as you can.


If you search online or talk to some expert, you will get to know that there are various ways in which you can carry out this exercise. But out of all those methods, there is one which can help you build a strong back. Thus will need some strength in your forearms and toes.


Rest on the floor with face down. Fold both the elbows to rest your weight on it. Now lift your entire body with the assistance of your feet. Try to squeeze your ab muscles as much as you can and stay in the position for 10 secs. Now relax your body and repeat the procedure. Maximum 10 times a day should do the trick for you.

Backbone Relieve:

You can perform this exercise either on your bed or on the floor. First, you have to lift your knees so as to make a T shape. Then, spread your knees both ways. Make sure that the shoulder muscles are at level with the mat even though you may want to lift it.

Core Exercise:

With daily exercises you can always build up your muscle tissues which in turn can help you have a strong backbone.

Erect Rows:

Stand on upright your backbone Stand up with your own backbone and repeat tows with a pair of dumbbell.

Super Hero:

Lie down on your belly. Now lift one of your hands and stretch forward. Now do the same with your other hand. Now lift your legs and stay in that posture for a while.

Stand Up Raise Exercise:

You need to stand up straight while keeping your spine upright. Now hold a light weight in both your hands. You can lift them and stretch your hands while keeping them parallel to the floor. You can stretch your hands in any direction as long as you stay upright and your hands are parallel to the ground.

Bent Over Raise Exercise:

For this you will need to use a medicine ball. Sit on the ball. Pick up lightweights. Now bent over and pick up your weights to parallel your hands that of the floor. Now again fold your elbows to bend your hands till your knees. Repeat this as prescribed by your exercise expert.

Straight Row Exercise:

Stand straight with your backbone upright. Now lift your dumbbells and lift your hands straight up over your head but make sure you give it a rest at the arm level and then rise it upwards. Repeat this process for 3 sets. Make sure to keep your backbone straight while you do this exercise.

Accessories that Can Help you in Performing Scoliosis Exercises

  • Stability Ball

As the name suggests, this ball provides stability to your back and also helps in strengthening your abdominal muscles.

  • Foam Roller

Since core strengthening exercises are one of the most important treatments for scoliosis, foam ball helps and supports while you exercise and also relieves you of the pain.

  • Training Wedges

The multiples curves in your spine are taken care of by training wedges. They support these curves and help you in exercising.

  • ScoliSMART Activity Suit

It helps maintain your posture while you exercise and with regular use, there can be a noticeable difference in your spine structure. It supports your back and helps you with your daily routine work as well.

  • BOSU Balance Trainer

Strengthening your back muscles is its aim as it supports your back muscles during your exercises. It is dome shaped and helps you while you train.


Scoliosis is a common problem that affects a lot of teenagers and adults due to various reasons. However, it can be treated, and with regular exercise and treatment, can be cured without any problem. However, if it has taken a severe turn, you can always opt for surgery, but in most cases, exercises and braces do the work. Milwaukee brace is one such thing that you can opt for. It helps strengthen your back muscles and straighten your spinal cord. Though natural treatment method is always the best, listen to your physician and then decide on taking the course of action that you deem is the best for you. Though problems may arise with a surgery, but if the conditions are severe, risks need to be taken.