Some research suggests that yoga may help relieve pain and improve spine curvature, mobility, and quality of life in people with scoliosis. However, more research is needed to fully support its benefits.
Scoliosis causes a
When looking for ways to manage scoliosis, many people turn to physical activity. One form of movement that’s
That said, there are some things to consider before you flow into a yoga sequence.
Keep reading to learn more about the benefits and possible risks of yoga for scoliosis, as well as some tips and moves to get you started.
Yoga may be helpful for people with scoliosis, particularly given the combination of flexibility and core stabilization needed to perform yoga poses properly, according to Sami Ahmed, DPT, a physical therapist at The Centers for Advanced Orthopaedics.
Stretch and strengthen the sides of the body
When practicing yoga, Ahmed said parts of the body are stretched, and others are forced to contract by performing various movement patterns that require a sustained hold of a certain position. This often results in increased mobility of the thoracic spine.
Decrease pain and stiffness
“When looking at the spine, especially for those with scoliosis, we think about two concepts regarding its stability: form and force closure,” said Ahmed.
By strengthening the force closure, which is made up of muscles and connective tissue that keep the spine in proper alignment, Ahmed said you can often see a decrease in pain and improvement in overall function.
Physical activity, such as yoga, may help foster the maintenance of a neutral spine or improve the overall alignment.
Maintain or improve spinal position
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Similarly, a small 2014 study of 25 people with scoliosis found that those who performed the Side Plank pose experienced improvement in the primary scoliotic curve of the spine.
To show improvement, participants practiced the yoga pose for 90 seconds, on an average of 6 days per week, for a little over 6 months.
Experts have some recommendations to consider before you start practicing yoga for scoliosis.
Know your scoliosis type
If you’re interested in trying yoga to reduce pain and correct your curve, Elise Browning Miller, a senior certified Iyengar yoga teacher (CIYT) with an MA in therapeutic recreation, said you first need to understand your scoliosis type.
“In other words, they need to picture which way their curve goes from behind and understand the rotation as well because if they don’t know their curve, they won’t understand how to do the poses to correct the curve,” she said.
Learn more about the types of scoliosis.
Begin with conscious breathing
When Miller works with students who have scoliosis, she first focuses on yoga breathing with simple poses to bring the breath into the compressed areas, where breathing is compromised.
“If there is the gnawing tightness on the side or sides of the back where the scoliosis laterally and rotationally goes, then stretching that area can relieve the discomfort,” she said.
“The approach should both involve reducing pain as well as correcting the scoliosis,” said Miller.
However, she does point out that the most important thing is to reduce the pain or discomfort and to keep the curve from getting worse, which can be done with the right approach to yoga.
Accept that moves can be different for right and left sides
Jenni Tarma, a Yoga Medicine® therapeutic specialist, said that when using yoga to help manage scoliosis, you should remember that the distribution of tension in the surrounding tissues has become uneven due to the curvature of the spine.
“More specifically, the tissues on the concave side of the curve are shorter and tighter, whereas those on the convex side are in a continually lengthened position, and most likely weaker,” she said.
Stretch or strengthen where it’s needed
Ideally, Tarma said the goal is to reestablish some balance and try to get things more symmetrical with:
- targeted stretching on the concave or shortened side
- strengthening on the convex or lengthened side
Skip the pose, any pose
Tarma reminds students that since there might be significant limitations with range of motion, you should feel comfortable and empowered to skip poses that aren’t feasible or productive.
It’s always important to work within your flexibility, capacity, and range of motion.
Get private instruction
When getting started with yoga, Tarma recommends private sessions with a knowledgeable instructor before participating in public classes.
“An appropriately trained instructor can help identify the convex and concave sides of the spinal curve, provide the appropriate therapeutic exercises, and provide guidance with ways to modify in public classes,” said Tarma.
Give the instructor a heads-up
It’s common for instructors to move around during a yoga class and adjust a person’s pose.
“Hands-on adjustments in classes aren’t necessarily off the table,” said Tarma, “but I would definitely recommend making the instructor aware of the specifics before class and absolutely letting them know if you’d prefer not to be adjusted for any reason.”
Practice daily
Miller said daily practice is key, even if only for a short time.
“By committing to a daily practice, you can educate and make an imprint on the body to find more symmetry from an asymmetrical body,” she said.
Miller prefers Iyengar yoga because it focuses on alignment and postural awareness strengthening, as well as flexibility.
“It’s a therapeutic approach, and also, mind-consciousness is key to this system (meditation in action) where you stay in the pose long enough to adjust for your scoliosis,” she added.
Yoga poses that Miller recommends for scoliosis include:
- Half Forward Bend (Ardha Uttanasana)
- Downward-Facing Dog (Adho Mukha Svanasna) with a belt around a door for traction to lengthen the spine
- Locust Pose (Salabhasana)
- Bridge Pose (Setu Bandha)
- Side Plank (Vasisthasana)
- Side-Reclining Leg Lift (Anantasana)
- Mountain Pose (Tadasana)
Aside from yoga, some other stretching exercises and tips may help improve scoliosis. These may include:
- practicing your posture
- trying gentle spinal twists and bends
- using accessories like bolsters and rollers to stretch, such as lying over a bolster
- trying core strengthening exercises, such as plank variations
Learn more about scoliosis exercises you can do at home.
Can you correct scoliosis with yoga?
A
What is the best exercise for scoliosis?
The Schroth method is a physical therapy approach for scoliosis. A
- 50 x Pezziball exercise
- Prone exercise
- Sail exercise
- Muscle-cylinder exercise
What exercises are not recommended for scoliosis?
Sami Ahmed suggested avoiding yoga positions that cause pain above level 2 on a scale of 1 to 10. “In general, I’ve found that inversion poses tend to create the most pain due to the pressure on the thoracic spine,” he said.
Scoliosis is a condition that causes curvatures in your spine.
Physical therapy is a common first-line approach to relieving pain and improving range of motion. Some experts suggest that yoga may also provide several benefits for scoliosis.
Consider speaking with a healthcare professional or physical therapist before trying yoga for scoliosis. They can help develop the best exercise plan for you.