Scoliosis exercises for adults: a stage-by-stage home program

Published October 31, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

Protocol Archive → Conditions → Scoliosis (adults)

Scoliosis exercises for adults: a stage-by-stage home program

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Scoliosis is where the spine twists and curves to the side. In adults it is either scoliosis that started in childhood or degenerative scoliosis, which develops with age-related wear and tear of the spinal discs and joints. It is common: an estimated 30–40% of adults over 50 have some scoliosis.

Adults are more likely than children to have back pain with scoliosis. Other symptoms can include stiffness, uneven shoulders or waistline, difficulty standing upright for long, and sometimes pins and needles, numbness or weakness in the legs.

This guide is for adults. Exercises do not straighten the spine. Children and teenagers who may have scoliosis should be checked by a doctor and, if needed, cared for by a specialist scoliosis team, as treatment while still growing is different.

Get it checked first. Get scoliosis diagnosed and checked by a clinician before starting, especially if you have leg symptoms or your posture has changed recently. If a physical therapist or scoliosis specialist has given you exercises, follow their program first and use this page as background.
On this page

  1. Stage 1: Keep moving and ease pain
  2. Stage 2: Build strength
  3. Stage 3: Balance, posture and staying active
  4. Videos
  5. What to expect
  6. When to get help
From the start (or during a flare-up)

Stage 1: Keep moving and ease pain

Ease stiffness and keep your back moving gently every day.

  1. Lower Trunk Rotation (Knee Rolls)

    Lie on your back with knees bent and roll them slowly side to side, only as far as is comfortable. Moving your feet closer to or further from your buttocks changes which part of the back you feel it in.

    Typical dose: Up to 30 reps at a gentle, moderate pace5

  2. Pelvic Tilts

    Gently tilt your pelvis forward and back while keeping your deep stomach muscles lightly switched on.

    Typical dose: Up to 30 slow reps, then relax5

  3. Endurance Exercise: Walking

    Walking is an easy way to stay active. Choose activities you enjoy so you keep doing them.

    Typical dose: Start with about 10 minutes a day and build up gradually3,7

  • It does not matter much what type of exercise you choose; the important thing is to keep your back moving.2
  • Long periods of rest can make muscles weaker and joints stiffer. Staying active helps you keep doing the things you want to do.3
When Stage 1 feels comfortable

Stage 2: Build strength

Strengthen the trunk, hips and legs to support your back in everyday life.

  1. Bridge Pose for Glute Activation

    Lift your hips, squeeze your buttocks, then lower slowly.

    Typical dose: 10 reps, holding the top for 2 sec5

  2. Plank Exercise

    Keep a straight line from shoulders to knees and breathe normally. Start on your knees before trying a full plank.

    Typical dose: On your knees: hold 30 sec, 5 times5

  3. Chair Rise Strength Exercise

    Lower until you touch the chair, then push back up through your heels. Use a sturdy chair.

    Typical dose: 3 sets of 105

  4. Hip Hinge Exercise

    Hinge at the hips with a straight back until you feel a stretch at the back of your thighs, then drive your hips forward to stand tall.

    Typical dose: 3 sets of 10, no weight to start5

  • Do strength work 3–4 times a week with at least 1 rest day between sessions, resting about 30 sec between sets.5
  • Some discomfort after exercise is normal, but it should settle within 2 hours. If it lasts longer, do fewer repetitions next time.5
  • Activities that strengthen and stretch your back may help reduce pain, and exercise also helps you keep a healthy weight, which eases strain on your back.2
When Stage 2 feels comfortable, then ongoing

Stage 3: Balance, posture and staying active

Improve balance and posture control and keep up regular activity for the long term.

  1. Stand on One Foot Balance Exercise

    Stand facing a wall with your fingertips touching it for support. Keep your hips level as you lift one foot.

    Typical dose: Hold 5–10 sec, 3 times on each side, at least twice a week6

  2. Heel-to-Toe Balance Walk

    Place one heel directly in front of the other foot’s toes and keep looking ahead. Stay near a wall at first, then move away from it as you improve.

    Typical dose: At least 5 steps, at least twice a week6

  • Physical therapy for adult scoliosis often includes core strengthening, posture exercises, balance training and advice on fitness and activity.4
  • A simple posture check: in a mirror, if you lean to one side, gently shift your trunk back toward the middle, keep your weight even on both feet and keep your shoulders level.4
  • Pilates-style classes designed for scoliosis are one option. Check with your clinician first, and stop if you feel pain.3,8

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Lower Trunk Rotation (Knee Rolls). Full steps, cues and safety notes: Lower Trunk Rotation (Knee Rolls) page.
Play video
Bridge Pose for Glute Activation. Full steps, cues and safety notes: Bridge Pose for Glute Activation page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
What exercise can and cannot do Exercise and physical therapy may help with pain, posture and flexibility, but they are unlikely to reduce the size of a curve or slow it getting worse.2,3
How it changes over time Scoliosis varies between people and can change with time, so it is usually monitored and problems are managed as they come up.3
When to move to the next stage When the current exercises feel easy and any discomfort settles within about 2 hours. Increase gradually.5
When to see a doctor If your curve or posture seems to be getting worse, or if over-the-counter pain relief is not helping.1,2
Longer term Most adults with scoliosis do not need surgery. If simple treatment is not helping, talk to your clinician about other treatments.2,3

What to avoid or change for now

  • Long periods of rest or inactivity.
  • Pushing through sharp pain or pain that lasts more than a couple of hours after exercise.
  • Expecting exercises to straighten your spine; aim for comfort, strength and function instead.
  • Starting a new exercise program without checking with a clinician if you are unsure it is safe.

When to get help

  • Loss of feeling around your genitals or back passage. Call 911 or go to the emergency department right away.7
  • Changes in your bladder or bowels, such as difficulty peeing, or loss of bladder or bowel control. Call 911 or go to the emergency department right away.7
  • Pain, tingling, weakness or numbness in both legs. Call 911 or go to the emergency department.7
  • Severe back pain that starts suddenly or gets worse quickly. Get an urgent appointment with your doctor.7
  • Back pain with a fever or feeling hot, cold and shivery, unexplained weight loss, or pain that is worse at night. See a doctor promptly, the same day if you feel unwell.7
  • Your curve, posture or symptoms are getting worse. See your doctor.1

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: Herniated disc, Tailbone pain (coccydynia), Spinal stenosis, or see all conditions.

Need a physio or physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

Can exercise straighten scoliosis in adults?

No. Exercise is unlikely to improve the curve of your spine or stop it getting worse. It may help with pain, posture, flexibility and general fitness.

What is the best exercise for adult scoliosis?

There is no single best exercise. Keeping your back moving matters most, so choose activities you enjoy, such as walking, simple strength work or a scoliosis-friendly Pilates class.

What is degenerative scoliosis?

It is a sideways curve that develops in older adults because of wear and tear of the discs and joints in the spine. It is common after age 50.

Should I avoid exercise if I have scoliosis?

No. Long periods of rest can make muscles weaker and joints stiffer. If you are unsure whether an exercise is safe for you, check with your clinician or physical therapist first.

Will I need surgery for scoliosis?

Most adults with scoliosis do not need surgery. It may be considered if a curve is severe or worsening, or if pain stays severe despite other treatment. Talk to your clinician about your options.

Sources

  1. NHS: Scoliosis
  2. NHS: Scoliosis: treatment in adults
  3. Essex Partnership University NHS Foundation Trust: Spinal scoliosis (patient information leaflet)
  4. Royal National Orthopaedic Hospital NHS Trust: Outpatient scoliosis physiotherapy
  5. Wrightington, Wigan and Leigh Teaching Hospitals NHS FT: Low back pain exercises: Level 1
  6. NHS: Balance exercises
  7. NHS: Back pain
  8. NHS: Scoliosis Pilates exercise video (NHS Fitness Studio)

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

Get one exercise a week by email

A short video, simple steps and a free printable routine, every Tuesday. Free, and you can unsubscribe anytime.

We only use your email for this newsletter. Privacy policy