Scoliosis is a condition where the spine curves to the left or right side. It can cause back pain, stiffness, and even difficulty breathing in extreme cases.

While surgery may be necessary for severe cases, there are many exercises that can help alleviate symptoms and improve the quality of life for those with mild to moderate scoliosis. In this article, we will discuss exercises that can be done at home to help with scoliosis.

1. Pelvic Tilt

Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your back against the floor. Hold for a few seconds and then release. Do 10 repetitions.

2. Bridge Pose

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling while keeping your feet and shoulders on the ground. Hold for a few seconds and then lower back down. Do 10 repetitions.

3. Cat-Cow Stretch

Get on your hands and knees. Arch your back toward the ceiling and tuck your chin into your chest, like a cat. Then lower your back toward the ground and lift your head up, like a cow. Do 10 repetitions.

4. Superman

Lie face down on the floor with your arms and legs extended. Lift your arms, legs, and chest off the ground, keeping your neck in line with your spine. Hold for a few seconds and then lower back down. Do 10 repetitions.

5. Side Plank

Lie on your side with your elbow directly under your shoulder and your legs extended. Lift your hips up so that your body forms a straight line from your head to your feet. Hold for a few seconds and then lower back down. Do 10 repetitions on each side.

6. Cobra Pose

Lie face down on the floor with your hands under your shoulders. Lift your chest off the ground, keeping your elbows close to your sides. Hold for a few seconds and then lower back down. Do 10 repetitions.

7. Wall Angels

Stand with your back against a wall, feet shoulder-width apart. Raise your arms, bending at the elbow so that your hands are at shoulder level. Slowly lower your arms down the wall behind you, keeping your elbows and hands in contact with the wall.

Then raise your arms back up to shoulder level. Do 10 repetitions.

8. Lunge with Twist

Stand with your feet hip-width apart. Step forward with your left foot into a lunge position, bending your knee and keeping your back foot on the ground.

Place your left hand on the ground and twist your upper body to the left, reaching your right arm toward the ceiling. Hold for a few seconds and then return to standing. Repeat on the other side. Do 10 repetitions.

9. Seated Spinal Twist

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Twist your upper body to the right, placing your left elbow on the outside of your right knee.

Hold for a few seconds and then repeat on the other side. Do 10 repetitions.

10. Child’s Pose

Kneel on the ground with your feet together. Stretch your arms out in front of you and lower your head to the ground, resting your forehead on the floor. Hold for a few seconds and then release. Do 10 repetitions.