SCOLIOSIS back pain RELIEF! | Best exercises for scoliosis spine

Scoliosis is the word that is used to describe a curvature of the spine. In some cases, this curve can result in back discomfort and pain. Fortunately, there’s a lot that the rights stretches and exercises can do to mitigate this pain and help you to feel better. Today I am sharing with you 10 of my best stretches and exercises to minimize the curve in your spine and help you to feel better.

EQUIPMENT USED IN THIS VIDEO

OTHER VIDEOS YOU MIGHT FIND USEFUL:

EXERCISES DEMONSTRATED IN THIS VIDEO:

Prayer Stretch/Child’s Pose: 3:35
Chair Variation On Prayer Stretch: 4:30
Side Plank Stretch: 5:07
Cat/Cow Stretch: 5:56
Standing Lateral Stretch: 7:23

Bird Dogs Back Exercise: 8:09
Swimmers Back Exercise: 8:38
Y’s and T’s and W’s Back Exercise: 9:40
Band Rows Back Exercise: 11:36
Dumbbell Rows Back Exercise: 13:13

[The principles I’m going to outline in this video are VERY general and include effective stretches and exercises that will benefit MOST people. PLEASE NOTE - I am, in NO WAY, claiming to heal your scoliosis with exercises. In many cases this is a structural or postural issue and, in severe cases, requires much more aggressive treatment. These exercises, however, should help to DECREASE THE PAIN you may be experiencing as a result of your scoliosis problem.]

**As always you are encouraged to consult a local medical professional to determine an individualized plan of care that will be best for your unique circumstances. That said, if anything I demonstrate is painful or uncomfortable to you please stop and consult your medical professional.**

Most people have at least some degree of curve in their spines. This is due to many factors including how we sit/stand to which hand is our dominant side. While some degree of scoliosis is normal and expected, too much curvature in your spine can be painful and limiting.

Scoliosis is usually diagnosed by your doctor, physical therapist, or chiropractor. These healthcare professionals can tell you if you have this curve to your spine and whether or not it’s significant enough to warrant treatment.

Whenever we see scoliosis, it typically presents in a “C-curve” or an “S-curve” depending on the areas affected. These are simply named after the way the curve presents - one curve manifests as a letter “C” as viewed from behind (typically seen in the upper back) while two curves appear to look like a letter “S” (typically manifest as a curve one way in the lower back and the other way in the upper back).

While the presentation for each of these conditions is a little different, the treatment is essentially the same. Treating this condition is solely dependent on one principle - that of soft tissue adaptation. The soft tissue in your body adapts directly to the stresses (or lack thereof) placed on it. That means we can stretch out areas that are tight and we can tighten up (via strength training) areas that are weak.

When treating scoliosis, the muscles and tissue on the convex side of the curve are typically stretched in a lengthened position. A long muscle is typically a loose muscle and therefore we need to “tighten” - or strengthen - this side. Conversely, the muscles in the concavity are shortened and tight. Therefore - a typical course of treatment would be to stretch out these areas.

Stretch where it’s tight (concavity) and strengthen where it’s weak (convexity) and you should see some really good progress.

One more note - scoliosis doesn’t happen overnight. It takes a long time and a lot of consistency to develop a scoliotic curvature and therefore it can be presumed that it takes a long time and a lot of consistency to get rid of this curvature as well. I typically tell people that it will take 8-12 weeks of consistent work to start to minimize the effects of scoliosis on their spine.

Please keep in mind - how you FEEL is infinitely more important than what you SEE. Often the effects of these exercises are manifest as decreased pain/discomfort long before you see their effects on the curvature of your spine. You need to stay consistent (perform these everyday; if not 4-5 times/week) and be patient, but in the end results should come.

[toneandtighten]

10 of the best exercises I give to patients every week in my PT clinic. I hope they help you out! Share your experience in a comment below, and thanks for watching!

[nancyzi]

Hi Doc, so I have been doing this vid every night for the past week but on a couple of them only 10 reps or twenty. I can’t believe the difference it is making in my life, I have been able to complete my morning two mile walk without breaking into a limp or having to cut it short due to hip pain and foot pain. The pain is there, but less of it and bearable. I had surgery on my left foot about 4-5 years ago and it was after that that the hip began to hurt and my fused second toe has just become terribly painful and I have always been a hiking walking, multiple dogs, need to move kind of person. Even after 5 mos of pt, I haven’t improved like I have this week. Idk, but this version really is doing something for me so I’m going to keep on this particular set for awhile and I’ll keep you so much, please keep it

[nataliewright]

Wow, thank you so much! I found this video, I suffer from scoliosis. It's nice to see you helping people that have scoliosis. Thank you so much!

[johnniewarner]

Thank you so much! I have a left c curve. I've been in such pain the last few months. I did just one stretch after watching and felt pain relief almost instantly!

[leonardsaab]

Great video, can you cover more specific stretches for people with an S curve Scoliosis. That would be greatly appreciated, thanks for this amazing content :)

[rosifowler]

Thank you. I needed this. I have S-curve, and I have done PT for it years ago but I stopped exercising, and I lost my printed exercises given to me by my PT. I am in my 50's now and am feeling lots of more tightness. I recognize most of what you showed here. Very helpful.

[menziey]

I'm suffering Mald Lumbar Levoscoliosis ( severe lower back pain and shoulder, neck pain). I wanna thank you for sharing an exercises. I'm very much appreciated.

[abbysadventures]

I had scoliosis as a child and had to wear plaster cast permanent jackets till I was 16 . It is now causing a few problems and I will try these exercises. Many thanks for your videos 🙌😊😘

[Range-X]

Thank you so much man. I’ve never had my back looked at and have some serious misalignment issues. 5 minutes ago I was in burning pain just trying to sit in my recliner. I followed along with your tutorial and I feel so much better. This will be my new evening routine. Thank you!

[mohammadsh]

Thank you so much. one of my friends has this problem. I'll share this informative video with her. as far as I know it's very common among Violinists and specially among orchestra players who play in seated position.

[heatherframpton]

Thanks, Doc! My amazing husband is a Physical Therapist/University DPT Program Director here in NE Ohio. These stretches look great for those without scoliosis, too. 😊

[IrishRushandSmiling]

Thank you so much for this video. I've been to a DC, a Physical Therapist and an Osteopath. The Osteopath shared only 1 stretch to help my curve and you shared that also. The DC didn't show me any and the Physical Therapist has shown me more than I can recall so I REALLY needed this video. WIsh you lived here in Maine. May God bless you abundantly for those you help and who suffer with this painful condition. Can you tell me if there is hope for Scoliosis to be completely corrected for someone who is internally healthy, and a vegetarian, but almost 72 yrs old.

[Gabrieeelpogi-]

thank you 😭 i wish i could fix this😭😭😭 God bless u Jared

[marilynthusberg]

Thanks for demonstrating the proper way to stretch and explaining it clearly. This is truly helpful.

[ninasartnibbles]

Thank you so much for this video! I was diagnosed with scoliosis today with a more prominent curve in my lower back. I start PT In April. Hopefully these will help in the meantime. ☺️

[filipinastrinidad]

Thank you very much very informative. I have been suffering pains for a long time hope with your help it will lessen my pains. More power and God bless.

[brvk]

Thank you so much I have scoliosis since I am born and it hurts as heck
Thank you a lot

[pieterdenhertog]

thank you so much for this clip, it helped me after years of professional not-effective treatment to get almost rid of my chronic pains in the thoracic spine

[nancyzi]

Really is your best workout for us crooked spines. I always come back to this one and gain

[carterhicks]

The side plank stretch helped like nothing else. I felt muscles being stretched i didnt even know i had. Thank you so much!