Guides · Last reviewed 2026-11-13
Scoliosis exercises for adults: what to do at home, and when to stop
For most adults with scoliosis, regular low-load exercise is safe and worth doing: it keeps you strong and mobile, and it may make day-to-day discomfort easier to live with. It isn't known to change the size of an adult curve, so the aim is comfort and function, not a different X-ray. Start small, build slowly, and stop if you notice the warning signs below.
What the guidelines say
The NHS says most people with scoliosis can do most activities, including exercise and sport, and that general exercise should not be avoided unless your doctor advises it. It also says it isn't clear whether back exercises improve the curve itself.
SOSORT, the international scoliosis society, recommends general sport for its physical and psychological benefits (2016 guidelines, grade B), and says sport should not be prescribed to change the curve (grade C). For adults with scoliosis-related pain, its 2016 framework lists scoliosis-specific exercises led by a physiotherapist, such as Schroth-based programmes, as the first option.
A simple starting routine
If you have none of the warning signs below and your doctor hasn't told you otherwise, a gentle routine like this is a reasonable place to start. Aim for two or three sessions a week of 20 to 30 minutes.
- Dead bug: 2 sets of 6 to 8 slow reps per side, with your lower back resting gently on the floor.
- Bird dog: 2 sets of 6 to 8 reps per side, keeping your trunk still as the opposite arm and leg reach out.
- Glute bridge: 2 sets of 8 to 10 reps, lifting only as high as feels comfortable.
- Side plank from the knees: 2 holds of 10 to 20 seconds per side.
- Walking: 10 to 20 minutes at a pace where you can still talk.
Over the following weeks, add one rep or a few seconds at a time. NHS guidance for adults is at least 150 minutes of moderate activity a week, such as brisk walking, and strengthening activities for all the major muscle groups on at least 2 days a week. Think of that as something to build towards, not a starting point.
Let your discomfort guide you
Rate your back discomfort from 0 (none) to 10 (worst) before and after each session. A small rise that settles within a day is common when you start something new. If it is 2 or more points higher afterwards, make the next session lighter. If it is 3 or more points higher, or still worse the next day, take a rest day and go back to an easier version.
This is the rule of thumb Zixu uses. It's a cautious habit, not a medical test.
Stop and get help
Call your local emergency number (999 in the UK) or go to A&E if you have back pain and any of these, which the NHS lists as emergencies:
- Pain, tingling, weakness or numbness in both legs
- Loss of feeling around your genitals or bottom
- Changes in your bladder or bowels, such as difficulty peeing
- Pain that started after a serious accident
Stop exercising and talk to a doctor soon if you notice numbness or tingling in one leg, pain that shoots down a leg, or new weakness. The red flags guide has the full list.
When a physiotherapist helps
If pain limits your daily life, your curve has been getting bigger, or you've had spinal surgery, ask for a physiotherapist who works with scoliosis. They can choose exercises for your curve pattern and check your form. SOSORT also recommends scoliosis-specific exercises to reduce pain and improve function in people who still have pain after surgery (grade C). After spinal fusion, follow your surgeon's guidance on what to do and when.