Scoliosis Exercises

Adult Scoliosis Exercises for Back Pain

The most common symptoms of adult scoliosis are lower back pain, stiffness, and pain that shoots down the legs. We’ve developed a home exercise program that may help relieve these symptoms. All you need for our routine is our Midi Foam Roller. If you don’t have our tool, you can use something similar. Jump to our routine if you’d like to start exercising, or keep reading to learn more about your spine and adult scoliosis. 

Before discussing adult scoliosis, let’s take a look at your spine. Knowing the anatomy of your spine will give you a clearer picture of adult scoliosis.

Your Spine in a Nutshell

The spine is your body’s central support system. This curvy structure allows you to walk, run, sit, stand, bend, and twist. Your spine consists of 33 vertebrae, which are divided into 5 regions:

The cervical spine is the first 7 vertebrae in your neck. This area of your spine is shaped like a C; the natural curve is called lordosis.

The thoracic spine is the next 12 vertebrae. This area of your spine runs through your upper and mid-back; it’s where your ribcage is attached.

The lumbar spine consists of the 5 vertebrae in your lower back. This area of your spine is connected to the pelvis and shaped like a C.

Under the lumbar spine is the sacrum,  a triangular-shaped bone made up of the 5 sacral vertebrae. The sacrum is attached to your hips. The coccyx (or tailbone) is at the bottom of your spine; it’s 4 vertebrae that are fused together. 

The vertebrae in the cervical, thoracic, and lumbar spine are moveable thanks to cartilaginous joints called facet joints. Between the vertebrae are intervertebral discs, gel-like pads that absorb the shock of movement. Running from the skull base to the lumbar region is a structure of nerves called the spinal cord. Ligaments stabilize your spine; the surrounding muscles and tendons facilitate movement. 

If you look at a healthy spine from the front, it forms a straight line. From the side, the spine is shaped like an S. The natural curve helps the spine absorb shock and protects it against injury. An adult spine with scoliosis viewed from the front is twisted, curving to the side.

There are two forms of adult scoliosis: degenerative and idiopathic.

Degenerative scoliosis, also referred to as de nova scoliosis or adult spine deformity (ASD),  is the most common form of adult scoliosis. Degenerative scoliosis occurs when the intervertebral discs and facet joints wear down because of ageing. Degenerative scoliosis commonly develops in the lumbar spine (lower back).

Symptoms of degenerative scoliosis are:

• back pain,
• numbness,
• pain that shoots down one or both legs,
• difficulty walking or standing up straight,
• your ribcage protrudes at the back,
• your hips stick out.

The curvature of the spine isn’t usually what causes the pain; it’s the worn-out intervertebral discs or joints compressing the nerves.

Adult idiopathic scoliosis begins developing in adolescence (adolescent idiopathic scoliosis) and continues in adulthood or is discovered after the skeleton has finished growing. “Idiopathic” means unknown. Scoliosis is called idiopathic if the cause can’t be found. ¹⁾ Idiopathic scoliosis occurs in the thoracic spine (mid and upper back) and lumbar spine (lower back). The condition causes the intervertebral discs and joints to deteriorate.

Symptoms of adult idiopathic scoliosis are:

• pain and stiffness in your lower back,
• cramps, numbness, or shooting pain in your legs,
• muscle fatigue,
• uneven shoulders,
• a protruding rib,
• a protrusion in the lower back,
• difficulty maintaining an upright posture.

Get Your Midi Foam Roller

Visit our online shop to get your Midi Foam Roller. While you’re there, take a look around. We’ve got lots of pain-relieving tools and products waiting to be added to your cart.

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Exercises for Adult Scoliosis

To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to perform our stretches and massage at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or massage to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.