Scoliosis is a common spinal condition that affects millions of people worldwide. It is characterized by an abnormal curvature of the spine, and can lead to a range of symptoms including back pain, stiffness, and limited mobility.

While scoliosis can be managed with various treatment modalities, including medication and surgery, incorporating a series of exercises into your daily routine can be an effective way to alleviate pain, improve posture, and reduce the risk of further spinal deformity. Here are 30 exercises to relieve scoliosis pain:.

1. Pelvic Tilt

Lie flat on your back with your knees bent and feet on the floor. Slowly tilt your pelvis forward, pressing your lower back into the floor, then tilt your pelvis back until your lower back arches slightly off the floor.

2. Thoracic Extensions

Sit on the edge of a chair with your feet flat on the floor. Place your hands behind your head, elbows out to the sides. Slowly arch your upper back backward, squeezing your shoulder blades together as you go.

3. Hamstring Stretch

Sit on the edge of a chair with your legs straight out in front of you. Slowly reach forward, touching your toes or as far down your legs as you can go. Hold this position for 30 seconds, then relax.

4. Quadriceps Stretch

Stand facing a wall or chair for support. Grasp the top of your foot behind you and pull it gently toward your buttocks, keeping your knees close together and your back straight. Hold for 30 seconds, then switch sides.

5. Child’s Pose

Kneel on the floor with your knees spread wide apart and your toes touching. Lean forward, extend your arms in front of you, and rest your forehead on the floor. Hold for 30 seconds, then relax.

6. Lumbar Rotations

Lie flat on your back with your knees bent and feet on the floor. Slowly rotate your knees to one side while keeping your shoulders flat on the floor. Hold for 10 seconds, then rotate to the other side.

7. Cat/Cow Stretch

Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Arch your back up toward the ceiling, then slowly lower it down toward the floor. Repeat this motion for several repetitions.

8. Pigeon Pose

Start on your hands and knees, bring your right knee forward and place it behind your right hand. Stretch your left leg out behind you. Lean forward and extend your arms in front of you, and hold the position for 30 seconds.

9. Press Ups

Lie flat on your stomach with your hands positioned under your shoulders. Slowly arch your upper back up until your chest lifts off the floor. Hold for 10 seconds, then lower back down.

10. Standing Quadriceps Stretch

Stand with one hand on a chair or wall for balance. Bend your leg and grasp your ankle with your opposite hand. Slowly pull your leg up behind you until you feel a stretch in your quadriceps. Hold for 30 seconds, then switch legs.

11. Roll Ups

Lie flat on your back with your legs straight out in front of you. Bring your arms up and over your head, then slowly roll up, vertebrae by vertebrae, until you are sitting upright. Slowly roll back down to the starting position.

12. Spine Stretch

Sit on the floor with your legs straight out in front of you, toes pointed. Extend your arms forward, then slowly reach toward your toes, keeping your back straight. Hold for 30 seconds, then relax.

13. Side Plank

Start on your side, with your elbow and forearm on the floor directly beneath your shoulder. Lift your hips off the floor, hold for 10 seconds, then lower back down. Repeat this motion several times, then switch sides.

14. Extended Triangle Pose

Stand with your feet wide apart. Turn your right foot out and extend your arms out to your sides. Lean to the right, placing your right hand on your ankle or foot and extending your left arm straight up towards the ceiling.

Hold for 30 seconds, then switch sides.

15. Hip Circles

Stand with your feet shoulder-width apart. Place your hands on your hips and slowly circle them to one side, then back the other way.

16. Bird Dog

Start on your hands and knees, with your hands positioned directly under your shoulders and your knees under your hips. Extend your left leg behind you and your right arm forward. Hold for 10 seconds, then switch sides.

17. Low Lunge

Start in down dog, then step your right foot forward and place it next to your hand. Lower your left knee to the ground, and lift your arms above your head. Hold for 30 seconds, then switch sides.

18. Swiss Ball Lifts

Lie flat on your back with your arms at your sides, palms down. Place a Swiss ball between your knees, then slowly lift your hips off the floor. Hold for five seconds, then lower back down.

19. Lat Stretch

Kneel in front of a Swiss ball with your hands resting on top of the ball. Roll the ball forward, extending your arms and arching your back slightly. Hold for 30 seconds, then roll the ball back to the starting position.

20. Wall Roll Downs

Stand with your back against a wall and your feet about six inches from the wall. Slowly roll your upper back down toward the floor, one vertebra at a time. Hold for 10 seconds, then roll back up.

21. Seated Twist

Sit on the floor with your legs outstretched in front of you. Bend your right knee and place your foot on the ground outside your left knee. Twist your torso to the right, placing your left hand on your right knee and your right hand behind you.

Hold for 30 seconds, then switch sides.

22. Clamshells

Lie on your side with your knees bent and your feet together. Lift your top knee up while keeping the feet together.

23. Wall Slides

Stand with your back against a wall and your arms along your sides, palms facing forward. Slowly slide your arms up the wall, then back down. Repeat this motion for several repetitions.

24. Kneeling Arm and Leg Reach

Start on your hands and knees, with your hands positioned directly under your shoulders and your knees under your hips. Extend your left arm and right leg simultaneously, hold for a few seconds, then lower back down.

Repeat this motion on the opposite side.

25. Front Plank

Start in the push-up position, then lower your forearms to the floor. Hold a straight line from shoulders to ankles. Literally facing the earth.

26. Calf Raise

Stand with your feet hip-width apart. Slowly rise up onto your toes, then lower back down. Repeat this motion for several repetitions.

27. Wall Angels

Stand with your back against a wall and your feet about six inches from the wall. Raise your arms to shoulder height, bent at a 90-degree angle. Slowly slide your arms up and down the wall, keeping your elbows and wrists in contact with the wall.

28. Bridges

Lie flat on your back with your knees bent and your feet on the floor. Slowly lift your hips off the floor, hold for five seconds, then lower back down.

29. Hip Extension with Swiss Ball

Start on your hands and knees, with a Swiss ball placed behind one leg. Extend the leg behind you while pressing the ball against your hamstring. Hold for 10 seconds, then switch legs.

30. Bootstrapper Stretch

Stand with your feet shoulder-width apart and your arms at your sides. Slowly reach down and grab your opposite foot with each hand and gently pull yourself down into a forward bend position. Hold for 30 seconds.