Living with scoliosis can feel overwhelming, especially when pain starts to interfere with your daily life. Not all those with scoliosis will have pain, but it is more common with bigger curves, and as we age.
However, you’re not alone, and there are proven strategies to help reduce pain and improve your overall function. Here, we’ll explore three essential tips in detail that can make a significant difference: improving your posture, loosening tight muscles, and incorporating scoliosis-specific exercises (PSSE).
Check out this video where we go over these 3 tips as well!
1. Improve Your Posture: Sit Better, Feel Better
When you live with scoliosis, posture isn’t just about aesthetics—it’s about function and pain management. Poor posture can strain your spine, aggravate pain, and contribute to the progression of the curve over time. But with small, intentional changes, you can fight against the force of gravity and give your spine the support it needs.
Why Is Posture So Important for Scoliosis?
Scoliosis creates a three-dimensional asymmetry in the spine, meaning the vertebrae not only curve side-to-side but also rotate. This imbalance increases strain on one side of the spine, leading to overworked muscles, compressed joints, and heightened discomfort. Proper posture helps evenly distribute forces along your spine, minimizing stress on problem areas.
Practical Steps to Improve Posture:
- Set Up Your Workspace: If you work at a desk, ensure that your workstation encourages good posture. Your chair should provide lumbar support, and your monitor should be at eye level to prevent slouching or craning your neck.
- Sit With Intention: Avoid collapsing into your chair. Push your hips back so they’re flush against the backrest. Keep your feet flat on the ground with your knees bent at a 90-degree angle. It may be hard to maintain this position, but it minimizes stress on your lower back. You don’t need to sit 100% of the time in this position, but the more you can do, the better!
- Engage Your Core: A strong core acts as a natural brace for your spine. As you sit or stand, imagine elongating your spine and engaging your abdominal muscles to support your posture.
Tools to Support Posture:
- Ergonomic Cushions: Lumbar rolls or increased lumbar support can make sitting more comfortable while maintaining proper alignment.
- Postural Reminders: Set an alarm or use apps that gently remind you to check your posture throughout the day. There is even a device that you put on your back that can vibrate when you get out of good posture!
- Mirror Feedback: Practicing posture in front of a mirror helps build awareness of how you’re sitting and standing, which is critical for combating the asymmetrical patterns caused by scoliosis.
Improving posture is a simple yet powerful way to reduce pain and slow curve progression. Over time, these small adjustments can make a big difference in how you feel.

2. Loosen Tight Muscles: Relieve the Tension
Scoliosis asymmetries result in muscle imbalances. On one side of your body, muscles are overstretched and weak, while on the other, they’re tight and overworked. This imbalance contributes significantly to pain and discomfort. Loosening tight muscles relieves tension, improves mobility, and helps your body function more symmetrically.
Why Are Tight Muscles a Problem?
Tight muscles around the spine and ribs can restrict movement and worsen posture. They can also lead to trigger points—small, painful knots that refer pain to other areas of your body. For people with scoliosis, these tight muscles are often a result of the spine’s abnormal curves and rotation.
Ways to Loosen Tight Muscles:
- Massage Tools at Home: Use a massage gun, foam roller, or Theracane to target specific areas of tension. These tools are especially helpful for the muscles along the spine, shoulders, and hips.
- Stretch Regularly: Gentle stretches like cat-cow, seated side bends, and child’s pose can elongate tight muscles and relieve pain. Be sure to go slowly and listen to your body, as pushing too hard can irritate the areas of pain.
- Professional Help: Regular visits to a licensed massage therapist or physical therapist can help address deeper layers of tension. They can also teach you techniques to use at home.
Pro Tips for Maximizing Results:
- Warm-Up First: Before using massage tools or stretching, take a warm shower, be active, or apply a heating pad to increase circulation to the muscles.
- Be Consistent: Loosening tight muscles isn’t a one-time fix. Aim for daily or at least weekly sessions to keep tension at bay.
- Balance Both Sides: While it’s tempting to focus only on the painful areas, addressing the entire body will help create better overall balance.
With these techniques, you’ll not only feel better in the moment but also reduce the likelihood of pain returning.

3. PSSE: The Power of Scoliosis-Specific Exercises
Physiotherapeutic Scoliosis-Specific Exercises (PSSE) are a game-changer for those living with scoliosis. Unlike generic exercises, PSSE is designed to address the unique curvature and rotation of your spine. These exercises don’t just treat symptoms; they tackle the root cause of your pain and help prevent its recurrence.
What Is PSSE?
PSSE combines strengthening, elongation, and rotational correction exercises tailored to your specific scoliosis curve. One of the most well-known methods is the Schroth Method, which has been shown to reduce pain, improve posture, and stop or reverse curve progression. Working with a trained scoliosis therapist ensures these exercises are safe and effective for your specific needs.
Benefits of PSSE:
- Reduce Pain: By strengthening weak muscles and releasing tight ones, PSSE can alleviate the imbalances causing discomfort.
- Improve Function: PSSE focuses on improving your body mechanics, making everyday tasks like bending, lifting, and walking easier, without constantly falling into the curve.
- Prevent Progression: For adults, scoliosis progression can still occur, especially as the spine faces age-related changes. PSSE helps maintain alignment and reduces the risk of worsening curves.
Examples of PSSE Techniques:
- Elongation: These exercises focus on lengthening the spine to counteract the compressive forces of gravity. Imagine reaching up with the crown of your head while grounding your feet into the floor.
- Rotational Breathing: The Schroth Method technique involves deep, targeted breathing to help derotate the spine and open the concavities.
- Asymmetric Strengthening: PSSE includes exercises that strengthen the weaker side of your back while maintaining overall balance.

Take the First Step Toward Pain Relief
Managing scoliosis pain doesn’t have to be a constant struggle. By improving your posture, loosening tight muscles, and committing to scoliosis-specific exercises, you can regain control over your curve and reduce pain.
At Align Therapy, we specialize in helping individuals with scoliosis live more active, pain-free lives. We invite you to schedule a Free Discovery Visit with one of our scoliosis experts. During this session, we’ll assess your unique needs and discuss how our tailored treatments can help you feel your best.
Request Your Free Discovery Visit Today
Click here to schedule your session or call us at (801) 980-0860. Don’t let scoliosis pain hold you back—take the first step toward relief and reclaim your life.
By incorporating these three tips, you’ll not only reduce pain but also start building a healthier relationship with your body. Let us help you on this journey!
David Butler, DPT
Scoliosis and Schroth Specialist