What’s the Best Exercise for Scoliosis? An Osteopath’s Guide
If you have scoliosis—whether it was picked up in your teens or discovered later in life—you may have found yourself asking: What exercise is actually safe for me? Or How do I strengthen my back without making things worse?
As osteopaths, we see many people with scoliosis who feel unsure about movement. Some have been told to avoid certain activities altogether, while others have tried pushing through pain—neither of which leads to good outcomes.
The good news? Movement is not only safe—it’s essential. The right exercises can help reduce discomfort, build confidence, and improve how your body moves and feels day to day.
Let’s break down what’s best when it comes to exercising with scoliosis.
First, a Quick Note on Scoliosis
Scoliosis is a condition where the spine curves sideways, often in an S- or C-shape. It’s more common than people think, and it affects each person differently. Some people have a mild curve and no symptoms, while others experience tightness, fatigue, or back pain—especially after long periods of sitting or standing.
Exercise won’t “fix” the curve, but it can improve strength, balance, posture, and reduce symptoms.
So, What’s the Best Type of Exercise?
The best exercise is one that builds strength, encourages movement variety, and supports your body—not one that forces it into a rigid shape.
Here are some favourites I often recommend in clinic:
1. Pilates
Pilates focuses on core strength, control, and alignment. It helps build stability around the spine, improve posture, and support everyday movement. Look for classes or instructors with experience in scoliosis or spinal conditions.
2. Swimming
The buoyancy of water supports the body and allows you to move more freely. Swimming helps build endurance and overall strength without adding extra load on the spine. Front crawl and backstroke are usually better tolerated than breaststroke.
3. Yoga (with modifications)
Yoga can help improve flexibility, balance, and breathing awareness. Some poses may need to be adjusted to suit your curve—avoid forcing symmetry. Focus on lengthening and unwinding rather than deep twisting or aggressive side bends.
4. Strength Training
Contrary to popular belief, lifting weights can be helpful for scoliosis when done properly. Focus on building strength through the hips, glutes, and core. Use controlled, balanced movements. Start light and prioritise technique over load.
5. Walking & Gentle Cardio
Low-impact movement like walking or cycling can help keep your joints mobile and support overall health. Aim for regular movement throughout the day, especially if you have a sedentary job.
Tips for Exercising with Scoliosis
🧠 Listen to your body. A mild ache or muscle fatigue is normal—sharp or increasing pain is not.
🧘♀️ Work on both mobility and strength. Scoliosis often leads to tight muscles on one side and weak ones on the other.
🏋️♀️ Don’t ignore your core. The muscles around your trunk help stabilise the spine and reduce strain.
🔁 Be consistent, not perfect. Small, regular sessions are better than the occasional intense workout.
🤝 Get guidance. Working with an osteopath, physiotherapist, or trainer who understands scoliosis can make a big difference.
Final Thoughts
Having scoliosis doesn’t mean avoiding exercise—it means choosing the right kind of movement.
Exercise is one of the best tools we have to build strength, reduce discomfort, and feel more in control of how our bodies move. Whether you’re managing pain or just want to feel more confident in your body, the right approach can make all the difference.
If you're not sure where to start, consider booking in with someone who understands scoliosis and can tailor a plan to you. You're not alone—and movement can be your ally, not your enemy.