Guides · Last reviewed 2026-11-13

Staying active with scoliosis after 50

Scoliosis becomes more common with age. Some people have had a curve since their teens; others develop degenerative scoliosis later in life, as the spine wears with age. Either way, staying active, keeping your legs and trunk strong, and working on balance are among the most useful things you can do.

How common is it?

In one small study of 75 volunteers over 60, about two-thirds had a curve of more than 10° on X-ray (Schwab and colleagues, Spine, 2005). Having a curve doesn't always mean having pain, and many curves found this way cause few problems.

What to aim for each week

NHS guidance for adults is at least 150 minutes of moderate activity a week and strengthening activities on at least 2 days a week. For people aged 65 and over, it adds activities that improve strength, balance and flexibility on at least 2 days a week.

• Legs: sit-to-stand from a chair, step-ups onto a low step, heel raises holding a counter.
• Trunk: dead bug, bird dog and side plank from the knees (see our home routine).
• Balance: standing heel-to-toe next to a counter, side-stepping, or tai chi.
• Heart and lungs: walking, cycling or swimming at a pace where you can still talk.

If you've fallen or are worried about falling, the NHS suggests exercises for strength, balance and flexibility to help you feel steadier on your feet.

Symptoms worth a check-up

• Leg pain, heaviness or numbness that comes on when you walk or stand and eases when you sit down.
• Your curve, your posture or your height visibly changing. The NHS advises seeing a GP if scoliosis gets worse.
• Any of the emergency signs in the red flags guide.

If you've broken a bone in a minor fall, or have been told you have low bone density, ask your doctor which exercises suit you before you start.

Sources

1. NHS: Scoliosis (page last reviewed 12 April 2023)
2. NHS: Physical activity guidelines for adults aged 19 to 64 (page last reviewed 22 May 2024)
3. NHS: Physical activity guidelines for older adults (page last reviewed 15 August 2024)
4. Schwab F, et al. Adult scoliosis: prevalence, SF-36, and nutritional parameters in an elderly volunteer population. Spine, 2005

Written by Ziliang Feng, a final-year medical student and the developer of Zixu, not a licensed physician. Last reviewed 2026-11-13. This guide is general information, not medical advice; if you're under the care of a doctor or physiotherapist, follow their plan.