Scoliosis, or lateral curvature of the spine, is a common diagnosis in Spain that affects both children and adults. This condition, in which the spine curves in an “S” or “C” shape, can develop gradually and unnoticed, but over time it impacts posture and quality of life. In most cases, the exact cause remains unknown (such scoliosis is called idiopathic), but specialists associate its development with genetic, hormonal, and neuromuscular factors.
According to Dr. Mario Gestoso, head of the Escuela Española de la Espalda, early diagnosis plays a key role in preventing the progression of scoliosis. He emphasizes that with timely treatment and monitoring, most patients can lead full and active lives. In children and adolescents, scoliosis often develops without symptoms and is usually discovered by chance, when parents notice asymmetry of the shoulders, hips, or a protruding shoulder blade. In adults, the condition may be accompanied by back pain caused by disc degeneration, muscle strain, and general stiffness.
Physical activity is a fundamental element in managing scoliosis. While exercise cannot fully correct existing deformities, it plays a key role in controlling them. Experts agree that strengthening the muscular corset, working on posture, and maintaining spinal flexibility help reduce symptoms and slow the progression of curvature. There are specialized physiotherapy programs, such as the Schroth method, which offer individualized exercises to compensate for curves and improve body alignment.
Yoga can be an excellent ally in dealing with the effects of scoliosis. Its goal is not to ‘straighten’ the spine, but to improve posture, relieve tension, and achieve muscular balance. The most suitable styles are considered to be Hatha yoga, with its focus on calmly holding basic poses, and Iyengar yoga, which uses props (blocks, straps) to adapt asanas to the individual needs of the body. Especially beneficial are poses that lengthen the spine, such as child’s pose (Balasana) or downward-facing dog (Adho Mukha Svanasana), as well as gentle twists. At the same time, deep backbends and sudden movements, which may put uneven strain on the back, should be avoided. Consultation with a doctor is mandatory before starting any practice.
Pilates, on the other hand, focuses on strengthening the core muscles — the abdominals, lower back, and glutes, which form a natural support corset for the spine. A strong core protects the back and reduces strain on it. Simple exercises like the “bridge” or “cat-cow” help develop flexibility and balance. For people with scoliosis, therapeutic Pilates is recommended under the supervision of an instructor who can adapt the program to the specific type of curvature. Like yoga, Pilates does not correct the deformity, but it significantly improves well-being and freedom of movement.
A key element in both yoga and Pilates is mindful breathing. Learning proper breathing techniques, with expansion of the ribcage in the tightest areas, increases lung capacity and relieves muscle spasms. This simple yet effective practice helps not only physically, but also enhances concentration and emotional state.
Here are some basic and safe exercises recommended for scoliosis:
1. Child’s Pose (Balasana): Kneel down, bring your big toes together, and sit back on your heels. Lean forward, resting your forehead on the floor and stretching your arms out in front of you. Breathe deeply, feeling your lower back relax.
2. Downward-Facing Dog (Adho Mukha Svanasana): From a tabletop position, straighten your arms and legs, forming an upside-down “V” with your body. Heels reach toward the floor, head relaxed between the arms. This pose stretches the entire back side of the body.
3. Cat-Cow: While on all fours, inhale and arch your back down, then exhale and round it upward. Smooth transitions between these two positions improve spinal mobility.
4. Bridge: Lying on your back, bend your knees and place your feet on the floor. Slowly lift your pelvis upward, forming a straight line from your knees to your shoulders. This exercise strengthens the glutes and lower back muscles.
5. Gentle supine twist: Lying on your back, pull your knees to your chest and let them fall to one side. Spread your arms out to the sides and turn your gaze in the opposite direction. This improves spinal flexibility.
