Easy Stretches for Scoliosis and Other Back Problems

July 16, 2019 | Tom Peterson

Having scoliosis or other back makes exercise difficult. The good news is that there are a multitude of stretches than can improve your back issues and help you gain more mobility and relief.  

Chest Stretch 

Since we spend so much time hunched over at desks and on our phones, our chest muscles can become strained. This chest stretch is a simple way to provide relief to these overused muscles. First, stand with your feet shoulder width apart and arms in front of your chest. Then, pull your arms backwards and press your shoulder blades together.  

Cat Stretch 

Kneel on all fours and face forward with your knees under your hips, hands under your shoulders and with your arms perpendicular to the floor. Next, arch your back like a cat.  

Band Stretches 

Utilize stretch rubber bands to help with stretching your upper back muscles. This is the number one stretch used by archers because pulling back the band is the same motion as pulling a bow back. Hold the band with your left hand and then grab the other side of the band with your right hand. With your right hand, pull the band back as far as you can go. 

Light Weights 

Using light weights and then slowly building up to heavier weights is one of the best methods for strengthening your back. You can fully extend your arms (while holding weights) so that you will be stretching and strengthening your muscles at the same time.   

Basic Back Stretch 

Stand with your arms extended in front of your chest, then lace your fingers and push them away from your chest until you feel a stretch in your upper back. 

Side Lunges 

This is a simple stretch that can be done anywhere- whether you’re at home or in public. First, stand upright and have both feet face forward, shoulder-width apart. Slowly exhale while moving your body weight across to one side. Finally, move your body weight across to the other side. Repeat this stretch as many times as you need.  

Touch Your Toes 

This stretch is as easy as it sounds! Stand up straight and then extend both arms straight in front of you. Next, extend your arms to your feet and try to touch your toes.  

With these easy stretches, you can improve your mobility and relieve pain. Scoliosis doesn’t mean that you have to stop exercising – so long as you know your limits and stick to simple routines. 

References: 

https://www.heathline.com/health/scoliosis/exercises-at-home#types-of-scoliosis  

https://www.treatingscoliosis.com/blog/10-stretches-to-help-alleviate-scoliosis-pain/  

https://www.topendsports.com/medicine/stretches/lunge-side.htm