Best Core Exercises for Scoliosis: What to Avoid & Why

In today’s blog, we’ll walk you through the dos and don’ts of core exercises that are safe and helpful for scoliosis. While these exercises won’t change your spinal curve, they can provide some relief to the muscles around it. This can give you more support and comfort. 

Let’s explore how you can exercise safely and feel better in your everyday life!

 

Common Concerns for Scoliosis Patients

The main concern for people with scoliosis is whether specific physical activity could worsen the condition or cause more pain. While exercising hasn’t always been a key element of treating scoliosis, modern approaches now recognize scoliosis-specific exercises as a vital component. Increasingly, professionals are integrating core exercises into their treatment plans to help scoliosis patients.

Abdominal workouts, in particular, cause concerns because they typically involve movements like bending, twisting, or flexing your torso. You might worry these actions seem risky for someone with scoliosis, as they could increase pressure on the spine and surrounding muscles.

It’s valid to have these concerns; however, with the right approach, core exercises can help you to improve strength and stability while minimizing pain.

Talk to professionals at The ScoliClinic for a tailored physical plan.

 

Understanding Neutral Spine

Before we discuss which core exercises are best for scoliosis, let’s review a very important concept for scoliosis patients when exercising: maintaining a neutral spine. 

Keeping a neutral spine means aligning your head, shoulders, and pelvis without excessive bending, twisting, or tilting. For people with scoliosis, this is especially important because the natural curve of the spine is already altered, making its mechanics different than a non-scoliotic spine.

As a scoliosis patient, the condition affects your spine by causing the vertebrae to wedge or tilt in different directions. This changes the way your spine would normally move. Because of these structural changes, certain movements can put uneven forces on your spine, which can lead to discomfort, increased curvature, or even injury.

Before we get into the movements to avoid or modify, it’s important to note that for some people, these movements may feel okay. You know your body best; if you find these movements helpful, and they don’t cause pain or discomfort, and if your spinal curve is stable, then perhaps they are suitable for you. However, if you have pain, or if your curve is changing, then consider trying to avoid or modify the following movements.

Here are key movements you don’t want to do repeatedly or with load if you live with symptomatic or progressing scoliosis:

• Flexion: Bending forward, which can compress the vertebrae and place extra strain on the spine.
• Extension: Bending backward, which can exaggerate spinal misalignment.
• Side Flexion: Bending sideways, which can deepen the curvature of the spine.
• Rotation: Twisting, which can cause uneven pressure on different parts of the spine.

If you combine these movements with resistance (such as lifting weights) or repeat them often (like in crunches or twists), they can put additional stress on your spine and muscles. Understanding and maintaining a neutral spine during exercise helps you strengthen your core without risking further complications to your condition.

 

Core Exercises to Avoid

Crunches

When you look online or work with a general physical trainer, crunches are a common core exercise. However, as a scoliosis patient, they can cause issues for you.

Crunches require flexing the spine, which leads to compressive forces on the vertebrae. Since scoliosis causes the vertebrae to wedge into uneven shapes, crunches can push the spine further into its curve. 

If you do multiple crunches, especially in repetition (20, 50, or even 100), this increases pressure on your spine and will potentially lead to pain and discomfort.

Resisted Rotation

You may be familiar with movements like standing rotations using a cable or theraband—these both involve twisting the spine against resistance. There’s a misconception that these movements can help “untwist” the spine, but this isn’t the case. 

Scoliosis creates a complex pattern of curves and rotations that vary from person to person, and general rotation exercises do not target these curves specifically enough. In fact, if you do these exercises, you can create too much movement in your spine, which could lead you to experience more pain, even in areas that are already more mobile.

Side Flexion with Weights

You may think that holding a dumbbell and performing side bends is a good way to strengthen the core, especially if you have a curve on one side. Unfortunately, it’s the opposite. This exercise compresses the spine further into the curve, which can worsen the misalignment over time.

Side flexions with weight are especially risky for scoliosis patients. Ultimately, it may reinforce the curvature we want to avoid.

Russian Twists

This popular exercise combines bending forward and twisting. Often, people also add resistance like a medicine ball. It’s a repetitive movement that increases pressure on the spine and can be difficult to control. This can lead to increased discomfort or even pain for scoliosis patients, as it compresses certain areas of the spine that are already sensitive to pressure.

What Exercises to Do Instead

Now that we’ve covered what to avoid, let’s highlight what you can do to strengthen your core safely. The goal of exercising is to keep your spine in a neutral position while helping you build strength and stability. 

Here are some scoliosis-friendly exercises:

Planks

Planks are great exercises for improving core stability without any unnecessary movement. They keep your spine in a neutral position while engaging your abdominal muscles. If you want to add variety to your workout routines, you can also try side planks.

 

Bird-Dog

This exercise is done while in four-point position, on your hands and knees, and strengthens your core and back muscles while keeping your spine stable. To do it properly, you must extend one arm and the opposite leg while keeping the rest of your body still. 

Dead Bug

This may sound like a weird exercise, but it’s a great, safe option for scoliosis patients. Dead bugs engage the entire core without straining the spine. To perform this movement, you lower one arm and the opposite leg while lying on your back. Make sure not to lift your ribcage or back off the ground as you lower your limbs.

Pelvic Tilts

A great exercise for scoliosis patients is pelvic tilting. Pelvic tilts are a gentle way to engage your core and improve flexibility in your lower back while keeping the spine in a safe, neutral position.

 

Bridge

Bridges are great for strengthening your core and glutes, while also supporting the spine. They can help you build strength in your lower back and hips, which helps with your overall core stability.

Want to follow a detailed scoliosis-friendly workout session? Check out our 10-minute Basic Core Workout for Scoliosis.

 

Get the Help You Need

Even though you live with scoliosis, you don’t need to avoid exercising your core. That said, you must have a mindful approach to the movements and workouts you choose to do. 

By avoiding exercises like crunches, Russian twists, and resisted rotations, and focusing on scoliosis-friendly exercises like planks and bridges, you can build a strong core without putting added strain on your spine.

If you want detailed and personalized guidance, consult professionals about the best-suited workout plan for you. The ScoliClinic team is dedicated to supporting scoliosis patients and bettering their quality of life. Let us help you stand tall with tailored scoliosis treatment plans. Set up an appointment now.

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