7 Stretches for Scoliosis Pain Relief

When scoliosis starts causing pain, many find relief through stretching. Stretches can release tension and increase blood flow which alleviates pain surrounding the spine almost immediately. 

Below are some simple stretches you can do at home to alleviate pain caused by scoliosis. Stretches are in order from the top to the bottom of the spine.

Note: these stretches work best if done on a regular basis and are paired with some basic muscle strengthening exercises; scoliosis stretching alone is a temporary pain reliever.

Shoulder Blade Stretch

1. Stand or sit with arms stretched outward at shoulder level
2. Lace fingers together and slowly push hands further from your body until you feel your shoulder blades separating and your muscles stretching
3. Hold for 30 seconds

Child’s Pose

1. Kneel on the ground and sit back onto your heels
2. Place hands on the floor in front of you and slowly slide your hands forward keeping your hips near your heels
3. Once fully stretched forward, rest and hold for 30 seconds
4. Bonus: stretch your hands to the left or right once you are already in child’s pose to curve the spine 

RagDoll Stretch

1. Sit on the edge of a chair with your feet wider than your hips
2. Grab your elbows with the opposite hands
3. Slowly bend forward until the crown of your head faces the floor
4. Breathe deeply and let the stretch expand slowly, allowing your spine to hang
5. Hold for 30 seconds

Cat Stretch

1. Kneel on all fours with your knees under your hips, hands under your shoulders, and fingers spaced wide apart
2. Tuck your chin to your chest and push your stomach toward your spine while curving your back toward the ceiling
3. Hold for 5 seconds
4. Drop your stomach towards the floor, arch your back and look towards the ceiling
5. Hold for 5 seconds
6. Repeat

“C” Stretch

1. Kneel on all fours with your knees under your hips, hands under your shoulders, and fingers spaced wide apart
2. Make a “C” curve in your spine by slowly twisting your hip right (like a dog wagging its tail) and stretch your neck to the right like you are looking at your right hip 
3. Hold for 5 seconds
4. Repeat in other direction

Lower Back Stretch

1. Lay on your stomach with your legs and arms extended straight out making one long line
2. Raise your left arm and right leg toward the ceiling and hold for 10 seconds
3. Repeat with the opposite arm and leg

Hip Stretch

1. Lay on your back with your legs extended
2. Slowly pull the left knee toward your chest with both hands, only slightly bending your knee
3. Stretch as far as you can without pain and hold for 15 seconds
4. Repeat with right knee

As mentioned above, these stretches are a temporary pain reliever. We highly recommend meeting with a licensed chiropractor, pilates instructor, yoga instructor, and/or massage therapist for longer lasting results. 

If you are in the South Denver Metro Area, the licensed specialists at Arapahoe Chiropractic & Acupuncture Center would be happy to help you find long lasting scoliosis relief. Contact us or request an appointment today!