Mild Scoliosis Exercises For Those Who Want to Alleviate Pain and Improve Their Lives

Do you know that across the globe, scoliosis (curvature of the spine) affects approximately three to four people in every 1,000? While over 90 percent of the cases are mild and active treatment, it should be noted that if not properly addressed, sufferers may experience chronic pain, loss of balance, headaches, and digestive disorders, among others.

A quick overview

The mentioned condition can develop at any stage, but mild scoliosis in teens is most common. In severe cases, it can be really painful and can drastically impede mobility because the ribs are pushed out of its appropriate position and because of this a small hump can be noticed on those who are affected. To go on with their lives, patients can undergo surgery.

Bright side

The good news is, all is not lost if you’re affected by this condition since there are a couple of exercises/workouts that you can do if you want to improve your overall health as well-being and alleviate pain—the natural way; without spending on a lot—on treatment for mild scoliosis. Three of the most notable ones are elaborated below.

Exercise for scoliosis 1: Bird dog stretch with fitness ball

You can say that this is a basic yoga pose with a twist. To perform, place the fitness ball just underneath your hips and align your hands to your shoulders. Afterwards, lift your opposite arm and opposite leg with your back muscles, make sure to maintain a tight core throughout the exercise. Perform 3 sets of 8 to 10 repetitions on each leg.

Exercise for scoliosis 2: Bridge

To perform, lie on the floor and stretch your hands to your sides, slightly bend your knees, and bend your feet flat. Slowly raise your feet of the floor as you breathe out and form a straight line from your knees to your shoulders. Pause for about 2 to 3 seconds and slowly your hips to the floor. Perform 3 sets of 8 to 12 repetitions.

Exercise for scoliosis 3: Standing side stretch

To perform, stand straight with your feet aligned to your shoulders. Slightly bend your right knee and raise your arm overhead. Slowly slide your arm down to your thigh and on the direction of your knee. Place your weight on your hand and lean toward your torso along the way. Next, press your opposite hip to your side and reach your opposite arm to boost the stretch in the opposite side of your torso. Exhale and maintain position for at least 20 to 30 seconds. Do 3 sets.


These are only three of the most effective and easy to perform exercises if your problem is how to correct scoliosis. Now, bear in mind that you won’t be able to cure your ailment by doing the aforementioned exercises, but you’ll only be able to reduce the pain and discomfort that are associated with it. It’s a healthy alternative to expensive medical procedures that may enable you to somehow live a normal life.


Born and raised in the US, this Asian-American is known for her unmatched passion and dedication to physical fitness and healthy eating. She makes it point to get at least 8 hours of sleep and drink at least 8 glasses of water on a daily basis, believing that physical fitness is not just about hitting the gym and dieting, but also about initiating a total lifestyle change. Now, Dea brings you thought-provoking articles that inspire “ordinary joes” and “plain janes” whose busy schedules a prevent them from achieving the level of physical fitness that they’ve always wanted.