How to Build a Scoliosis-Friendly Exercise Routine
I’m so excited to announce the launch of my newest project: Scoliologic! This is the umbrella that covers all my online virtual scoliosis coaching services.
Scoliologic includes weekly live exercise classes (online) that are specifically designed for people with scoliosis and spinal fusion. Classes incorporate barre, Pilates, and strength training moves to help you build strength, improve your alignment, and effectively support your curve.
Plus, you can also access monthly Q&A Sessions, on-demand recordings of the weekly exercise classes, and more resources to help you manage your curve effectively. You can get all the details about the different tiers of Scoliologic here.
To celebrate the launch of Scoliologic, let’s talk a little bit about what a scoliosis-friendly exercise routine looks like. How can you create one? What should your workouts include? How do you know whether the exercises you’re doing are safe for your spine?
Let’s dive in and answer those questions.
Building a Balanced Scoliosis-Friendly Exercise Plan
Balance is one of the first things to consider when building an exercise program. You should incorporate all the elements that contribute to your overall health:
Strength training
Mobility
Scoliosis-specific exercises
Rest
Why is a balanced plan so important? Because just focusing on one or two of these elements doesn’t give you all the benefits of exercise.
For example, if you just focus on mobility without building strength, you risk getting injured. If you work on strength training and cardio without any scoliosis-specific exercises, it’s harder to improve your posture and reduce pain from your curve.
My Exercise Routine
Here’s a look at my workout routine, which I’ve developed over several years of trial and error. I’ve definitely made my share of mistakes (like overdoing it with cardio and not resting enough). But the routine I follow now works well for me:
Monday: upper body strength
Tuesday: cycling and Pilates
Wednesday: lower body strength
Thursday: cycling and Pilates
Friday: total body strength
Saturday: run and Pilates
Sunday: rest day
This is the baseline I follow, but it changes during times when I need more rest or recovery. Remember, it’s always important to listen to your body and prioritize self-care.
I’m not sharing this to say that your routine should be the same. Everyone’s body is different, and it’s essential to come up with a routine that works best for you. But seeing what others do can help you build your own plan. So if there’s anything you find useful in my workout routine, feel free to take it and make it your own!
Scoliosis Non-Negotiables
You may have noticed that my routine above didn’t include any scoliosis-specific exercises — even though I said they were part of a balanced routine. That’s because I incorporate my scoliosis “non-negotiables” into my daily routine.
Spinal elongation (e.g., using a pull-up bar or wall-based movements)
Expansive breathing (e.g., 3D breathing to expand the rib cage in each direction)
Lymphatic work (e.g., dry brushing or Stop Chasing Pain’s BIG6™)
These movements are the essentials — the things that are a crucial part of caring for your curve and reducing scoliosis pain. I’d encourage you to consider incorporating these things into your daily routine as well because they’re so important!
Reconsider Movements That Irritate Your Curve
Finally, watch out for exercises and movements that can irritate your spine. For scoliosis patients, that generally means repetitive, end-range movements like side bends. It’s best to focus on keeping your spine in a neutral position throughout your workouts.
Simplify Your Workouts With Scoliologic
The best scoliosis-friendly exercise routine prioritizes scoliosis-specific movement and includes a balance of cardio, strength, mobility, and rest. It may take some trial and error to build your routine, and that’s OK. Just remember to listen to your body and avoid movements that irritate your spine.
If you want to make it easy on yourself, come join me at Scoliologic Fitness! As a member, you get to skip all that guesswork of trying to come up with your own routine. Just join the group and enjoy live weekly classes, a library of recorded classes, and tons of other scoliosis resources. Plans start at just $99/month. Get all the details and sign up today!
If you want to stay up-to-date on scoliosis topics, listen to my podcast, Ahead of the Curve. Subscribe to get every episode when it airs!
