Exercises for Scoliosis to Strengthen and Straighten
While scoliosis exercises should not be thought of as a way to prevent curve progression, it can help balanced muscle tone and promote healthy spinal curvatures.
There is a misconception, that poor strength of the muscles which surround your back is associated with back pains. The good predictors of back pains are actually the lack of muscle endurance and poor muscle coordination. As such one should look for exercises that would address these issues.
Below are a few exercises that will help get your back out of pain. These 3 basic exercises Bird Dog, Side Bridge and Curl-Up are good and very simple to perform and we recommend them to all our back pain patients. We ask them to do these daily for the first 3 weeks in order to build up basic endurance to provide stability and support for the lumbar spine.
Before you start any at-home treatment, it’s important to speak with your chiropractor to make sure you’re doing the right exercises for your condition. We do not recommend doing exercises without consultation if you have already been diagnosed with scoliosis. Remember that these exercises can be used everyday to strengthen the core and back, as well as to increase flexibility. At first, it is common to experience pain while performing these exercises, but this should diminish with time.
- Not sure if you’re doing the right at-home care for your scoliosis? Contact us so we can review your plan and provide recommended treatment.
Three safe and effective exercises for everyone
First we’ll begin with a ‘Cat-Camel’ warm up that will also help with finding your pain free range of motion in your lower back. Consider this more like a motion exercise and not a stretch, so do not push at the end of your range of motion.
1. Stand on all fours (quadruped).
2. Curl your back/spine like a cat.
3. Lower your spine and let it hang like a camel between your shoulders and hip.
Preform 5-6 cycles and keep it in the pain free range movement. This is not a stretch; it is a motion exercise.
1. Lay on your side supporting your body on the elbow.
2. Have your knees bent 90° and your hips slightly flexed.
3. Begin exercise by slowly thrusting your hip diagonally forward.
4. End when your body creates a straight line between your knees, hip and shoulders and then slowly returning back.
Each repetition should take 3-4 seconds to preform.
1. Lay flat on your back with your hands on top of each other and places under your lower back.
2. Lift one knee up to ‘lock’ you hip in place.
3. Begin curling up your upper body until the lower end of your shoulder blades comes of the ground.
4. Hold this position for one – two breaths (4-8 sec) and lower yourself to the ground.
Try to avoid jutting your jaw forward; it will save your neck.
1. Stand on all fours (quadruped).
2. Brace your core muscles that your trunk will remain still and not move
3. Extend one leg and the opposite arm.
4. Hold this position and take one breath and lower your arm and leg back to starting position.
Exercises are based on "Low Back Disorders: Evidence-Based Prevention and Rehabilitation" by Stuart McGill.
Contact Us for Your Consultation
If you think Chiropractic treatment can help, contact us to schedule a consultation at our Singapore Clinic. The consultation includes:
- X-ray review and measurement
- Lifestyle and activity assessment
- Doctor examination
- Clinic session
- Spinal adjustment
- At-home care recommendations
If new X-Rays need to be taken, they can be done the same day (at an additional cost) as your appointment. Our doctor will also show you some results from previous patients so you can feel confident in the Chiropractic treatment we provide.
We promise to never hard-sell you, because we believe that our patients must be as committed to their treatment as our team is to their care.