Updated on - 23 Oct 2025
Scoliosis is a condition that affects the shape of the spine. Instead of being straight, the spine curves to the side, which can cause problems with posture, balance and pain. Although scoliosis cannot always be cured, the right kind of exercise can help make your back feel stronger, reduce discomfort and improve movement.
Here, you’ll learn about scoliosis, what causes it and how to spot the symptoms.
What is scoliosis?
Scoliosis is a serious condition where the spine curves to the side. Instead of being straight, the spine might look like an “S” or a “C” shape when seen from the back. This curve can happen anywhere along the spine, but often affects the chest or lower back.
Scoliosis can be mild, moderate or severe. Some people may hardly notice it, while others might find it causes pain or changes in posture. It can affect both children and adults, though it often starts during childhood or teenage years.
Symptoms of scoliosis
The signs of scoliosis can be different for everyone. Here are some of its symptoms:
- One shoulder or hip looks higher than the other
- Ribs sticking out more on one side
- Clothes not fitting properly or hanging unevenly
- Back pain, especially in adults
- Trouble standing up straight
- Tiredness in the back after sitting or standing for a while
Causes of scoliosis
There are different types of scoliosis, and each has different causes.
- Idiopathic scoliosis is the most common type. “Idiopathic” means the cause is unknown. It often begins during the teenage years.
- Congenital scoliosis happens when the bones in the spine don’t form properly before birth.
- Neuromuscular scoliosis is linked to conditions that affect the muscles and nerves, like cerebral palsy or muscular dystrophy.
- Degenerative scoliosis happens in older adults. It’s usually caused by wear and tear on the spine over time.
Best exercises for scoliosis
Exercise won’t cure scoliosis, but it can help with posture, strength, flexibility and pain. These are some of the best exercises for people with scoliosis.
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Split stance with arm reach
The split stance with arm reach is a gentle yet impactful exercise for scoliosis. Begin with one foot forward and the other back, creating a split stance. Stretch the arm on the same side as the back leg diagonally upward. This stretching action contributes to elongating the muscles along the spine, reducing tension and encouraging better alignment.
The upward and downward dog sequence is a dynamic duo that combines stretching, strengthening and flexibility-enhancing movements. In the downward dog position, your hips get lifted while your hands and feet create an inverted V shape. This stretches and lengthens the spine, easing tension and promoting better alignment.
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Step down and one-arm reach
Begin by standing on a raised platform, like a step or a stable surface. Gently step down with one foot and simultaneously reach the opposite arm downward. This movement engages your core muscles and stabilisers as you control the descent and balance.
Begin in a side plank position, supporting your body weight on one forearm while stacking your legs on top of each other. As you hold the plank, slowly rotate your top arm underneath your body and then reach upwards, following the movement with your gaze. This rotation engages the muscles on the sides of the torso along with the back muscles, promoting strength and stability.
Start by crouching where your wrists remain aligned with your shoulders and the knees with your hips. As you inhale, arch your back, lifting your tailbone and head, creating a ‘U’ shape – this is the cow pose. Exhale as you round your back, lowering your chin to your chest; pull your belly button towards your spine – this is the cat pose. The alternating movement between these poses promotes spinal mobility and flexibility, helping to alleviate stiffness and discomfort associated with scoliosis.
Conclusion
Scoliosis can be different for everyone, but regular gentle exercise can help you manage symptoms and improve how you move and feel. If you have scoliosis, remember to go slowly, avoid overdoing it and always listen to your body.
Managing scoliosis often involves more than just exercise. It may also include doctor visits, physical therapy or even advanced treatments in some cases. That’s why having medical insurance is so important. It ensures you have access to the care and support you need, without the added stress of unexpected costs.
Get simple, helpful advice about medical insurance by filling in the form on this page. We’re here to help you find a plan that fits your needs so you can feel supported if illness or injury ever comes your way.
Disclaimer:
The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.