4 basic exercises to prevent scoliosis

If you have scoliosis or want to prevent this problem, then do these exercises.

There are exercises to prevent scoliosis that can be combined with orthopedic appliances or surgery. In this article, we suggest some of these exercises to prevent it.

If you do it properly, you can realign your spine, rib cage, shoulders and pelvis and get a normal posture. However, we advise you to consult your doctor if your symptoms are very serious.

What is scoliosis?

Scoliosis is a  disorder of the spine . There is a lateral curvature on it. Most of the population has a curvature less than or equal to 5%. This is not considered pathological. On the other hand, a curvature greater than this figure is.

There are many degrees of scoliosis. In some cases, you can lead a normal life – by following a few instructions. In other cases, a surgical operation will be necessary.


Scoliosis occurs during childhood. It can also appear in adulthood. Today, we still do not know the exact causes. It can occur because of many reasons, including genetics, unequal pelvic position, spinal surgery, poor knee or foot position, and so on.

This condition has a good prognosis in most cases . The improvement is very much dependent on the timing of the detection and the treatment applied. The earlier it is detected, the better it is treated.

Useful tips to prevent scoliosis:

If you have scoliosis, you need to be aware of your body, especially the spine. You will be able to correct your posture during your daily activities.

  • Practice swimming: indeed, it is one of the best sports to prevent and treat this condition. Swimming causes axial traction of the entire spine and the straightening therefore
  • Mindfulness: This millennial practice has proven to be effective in reducing pain
  • Watch your daily posture: when we sit down, work, raise something, etc.
  • Be careful when doing physical activity
  • Avoid stress and take care of your health: indeed, stress can worsen the situation
  • Perform regular stretching or muscle building exercises

Exercises to prevent scoliosis:

Before you start performing the exercises to correct or prevent scoliosis, you should know that depending on the type of deviation of the column, special treatment may be necessary to correct the problem.

These exercises are particularly  indicated to treat scoliosis before the end of the growth of a child. However, in adults, they can improve the quality of life.

The goal will be to perform these exercises to correct scoliosis 3 times a week.The duration of the exercises will be 20 minutes and all can be done at home.

Pelvic tilt:

One of the best exercises for people who suffer from scoliosis is pelvic tilt. To achieve this, you must lie on your back and bend your knees. The arms should be along the body.

You must move the pressure to the abdominal region to release the tension of the lower back . Then lift the basin upward with a natural movement. Once the back is straight, hold the position for 5 seconds . Then return to the initial position.

Exercises to prevent scoliosis: Inline leg:

Place your hands and knees on the floor. Hold the arms straight and knees at 90 °. Raise right leg and left arm at the same time. Then return to the initial position.

At the same time, lift the left leg and the right arm. Then return to the initial position. One tip: hold your leg and arm up and aligned with the spine for 10 seconds . Perform 12 repetitions.

The board:

The board is an exercise that will be very beneficial for the back and the posture. It belongs to the group of isometric exercises. It is thus necessary to keep the muscle taut in a certain position. When you do the exercise properly, you see results in the shoulders, abdominals and of course, the back.

Remember that your body must be perfectly straight and parallel to the ground. You must not bend your knees. Also be careful not to bulge your back.

The position of the cat:

This exercise to correct scoliosis is one of the easiest to perform. Place your knees on the ground. Then place your palms on the floor and the right arms. The knees should touch the ground and form a 90 ° angle. Fold your back while trying to tuck your belly inwards.

Gently stretch the hips forward and tilt the chin towards the chest while inhaling. Look up, contract your shoulder blades and do not exert yourself with your stomach when you exhale.

The exercises presented here will help prevent scoliosis. Nevertheless, if you notice that your back pain is getting worse, it is recommended to consult your doctor. It will tell you what is the best way to treat your disease .