Exercises For People With Scoliosis

Scoliosis is an abnormal curvature of the spine that can be accompanied by pain and weakness. Although strenuous exercise is not advisable, it is worth being active as it can improve the situation. You can find out which exercises are recommended for people with scoliosis here.

Not all exercises are suitable for people with scoliosis. Although part of the treatment is physical activity, it should be moderate and tailored to the person’s specific needs. It is even better if you get professional supervision if possible.

Scoliosis is a lateral deviation of the spine that leads to poor posture. It often occurs during growth and before puberty. However, it can also affect adults, especially women.

According to information published in the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) , the curvature is usually C- or S-shaped and can appear on either side or in different parts of the spine. Are you wondering how you can still work out in the gym? Find out here!

Exercises to do if you have scoliosis

If you are a scoliosis patient, you may have been advised against vigorous exercise or any form of physical activity that requires too much exertion. However, this does not mean that you should avoid all exercise or quit the gym.

Cochrane health experts published an article compiling exercises for people with scoliosis. The good thing is that you can practice these not only in the gym but at home as well.

These exercises help strengthen the muscles that surround the spine, the function of which is to stabilize the body. They also help relieve symptoms of scoliosis such as pressure and pain. Are you ready to get started with these exercises?

1. Pelvic lift

The pelvic lift, also known as the “bridge,” is one of the exercises you can do if you have scoliosis. The bridge does not require any special equipment and you can adjust the intensity according to your physical ability.

A study published in the Journal of Physical Therapy Science found that this exercise helped strengthen abdominal muscles while also helping rehabilitate patients with core instability and lower back pain.

How it works:

First, lie on your back, bend your knees and put your feet flat on the floor.
Next, contract your abs and make sure your back is straight on the floor.

Raise your pelvis towards the ceiling and hold this position for 5 seconds.
Lower the pelvis back to the floor and do 2 sets of 10 repetitions each.

Exercise for people with scoliosis bridge

The bridge is useful in scoliosis and can be done at home.

2. Arm and leg raises

Lumbar spine strengthening exercises are ideal for rehabilitation for people with scoliosis. So if you have a curvature of the spine, you can add arm and leg raises (also called “Superman”) to your fitness routine.

According to a study published in the Journal of Exercise Rehabilitation , this activity is helpful in strengthening the stabilizing muscles of the lower back. It also appears to be a useful tool for reducing spinal fatigue.

How it works:

First, lie face down on the floor.
Then stretch your arms above your head and place your palms flat on the floor.
Make sure your legs are straight and, starting from this position, lift one arm up. At the same time, lift the leg on the other side.
Hold this position for 1 or 2 full breaths, lower yourself to the floor, and repeat the exercise with the opposite arm and leg.
Do about 15 repetitions with each side out.

The so-called “Superman exercise” is able to strengthen the muscles of the lower back.

3. Weightlifting with a kettlebell

The gym has a special dumbbell known as a kettlebell or kettlebell , the benefits of which have made it so popular. In particular, it strengthens the back and abdominal muscles, the muscles that give the body stability.

Its basic movements like swinging ( swing ), tearing ( snatch ) and implementation ( clean ), require the use of different muscle groups. This in turn helps with coordination and increases resistance and balance. As a result, the use of this type of dumbbell is positive for people with scoliosis.

How it works:

These weights are available in different sizes. In the case of scoliosis, the ideal weight should not exceed 10 kg. It is best to consult a specialist as this may vary depending on your particular case.
The classic exercise is performed with just one kettlebell. Place the weight between your knees and from there move it over your head in a single movement. Make sure to keep your back straight as you do this.
Do about 10 or 12 repetitions in 2 sets.

A workout with a kettlebell strengthens the back and abdominal muscles, which play a key role in the stability of the spine.

4. Abdominal press

Exercises that stabilize the core of the body, that is, the area that includes the entire abdominal region and the lower back, promote rehabilitation for patients with a curvature of the spine. The abdominal press is one exercise that does this job and even helps improve posture.

How it works:

Lie on your back, bend your knees, and put your feet flat on the floor.
Keep your back in a neutral position so you don’t feel any tension.
Then, raise both lower legs at a 90-degree angle.
Now press your knees down with your hands and tense your abdominal muscles at the same time. Press your knees into your hands so that you do a static exercise. Simply put, you shouldn’t move your legs or arms when you push; they should only be tense so that the stomach is also tense.

Hold this position for 3 full breaths and relax.
Then do 2 sets of 10 repetitions each.

The abdominal press is also a useful exercise for people with scoliosis. You can repeat several sentences.

5. Short abdominal press with an exercise ball

Short crunches on an exercise ball help strengthen the abdominal and lower back muscles. Therefore, they are one of the exercises you can do despite a deformed spine.

How it works:

First, lay your back on the exercise ball or Pilates ball
Make sure the ball is under your back and your feet are hip-width apart on the floor

Put your hands behind your head, in this position tense your gluteal muscles and lift your upper body.
Extend your chin toward your chest, lower it in one gentle motion, and repeat.
Do 2 sets of 15 repetitions each.

Exercise for people with scoliosis short abdominal press

Short abdominal presses are trained with the Pilates ball. It is very helpful if you have one at home.

What Exercises Should I Avoid If I Have Scoliosis?

While the exercises listed above can help you with scoliosis, there are other activities that increase your risk of secondary injury or more severe symptoms. These include the following:

hockey
Soccer and american football
Gymnastics and ballet
Trampoline jumping
Long-distance running on hard surfaces

Heavyweight lifting (bodybuilding)
horse riding