Pilates and Scoliosis: How to Stay Strong and Supported

Scoliosis might sound like a complicated condition, but it simply means the spine curves sideways, often into an “S” or “C” shape. Some people have scoliosis from childhood or adolescence, while others develop it later in life. It can be mild and barely noticeable, or more pronounced and affect posture, movement, and sometimes even breathing.

Who Gets Scoliosis?

There are a few types of scoliosis:

• Idiopathic scoliosis – the most common, mainly in teenagers, and we don’t know exactly what causes it.

• Congenital scoliosis – due to spinal abnormalities present at birth.

• Neuromuscular scoliosis – linked to conditions like cerebral palsy or muscular dystrophy.

• Degenerative scoliosis – develops in adults as part of the ageing process, arthritis, or disc wear.

Scoliosis affects around 2–3% of the population. Most cases are mild and don’t need surgery. However, targeted movement, strength training, and good posture work can make a huge difference to comfort and quality of life.

How Pilates Can Help

Pilates is one of the most supportive ways to manage scoliosis. It focuses on posture, balance, breathing, and controlled movement, which can help ease discomfort and improve spinal stability. Many of my clients living with scoliosis find Pilates a safe and effective way to move with confidence.

Pilates Exercises That Can Help:

• Pelvic tilts (lying or standing) to help control and align the pelvis

• Bridge variations to strengthen the glutes and core, with attention to even movement

• Four-point kneeling movements like superman to build balance and support spinal stability

• Gentle spinal mobility (cat-cow, roll downs) to improve movement without strain

• Breathing work and lateral rib expansion to support posture and ease tension

Exercises to Avoid or Adapt:

• Strong twisting or rotational movements (e.g. seated twists), especially if your curve is uneven

• Side bends with weights or strong side flexion

• Exercises that work only one side of the body unless tailored to help address imbalances

• Any movement that feels painful – always choose an alternative

Understanding Scoliosis Further

Scoliosis involves:

• Sideways curvature of the spine

• Rotation or twisting of the vertebrae

• Changes to the natural curves of the spine

Can Scoliosis Worsen With Age?

Yes, scoliosis can progress in later life. This is called degenerative or adult-onset scoliosis and typically begins from age 40 onwards. It’s linked to:

• Osteoarthritis in the small spinal joints

• Degenerative disc changes

• Osteoporosis and related vertebral fractures

This can lead to:

• Ongoing lower back pain

• Muscle tightness or fatigue on one side

• Uneven hips or shoulders

• Reduced mobility and stability

• Sciatica-like nerve pain in some cases

How Pilates Can Help Older Adults with Scoliosis

For older adults, the focus is on maintaining strength and balance to reduce pain and prevent falls:

• Focus on spinal stability, not extreme flexibility

• Aim for neutral spine alignment and avoid extreme bending or twisting

• Strengthen the core and glutes, and encourage gentle movement through the upper back

• Avoid heavy lifting or fast, jerky movements

• Include balance and stability work to improve confidence and reduce fall risk

A Final Word

If you are living with scoliosis, gentle and well-planned movement really does help. My Pilates classes are designed to offer plenty of choice, safe alternatives, and the support you need to move well. The goal is always to help you feel stronger, more balanced, and more in control of your body.

If you’d like to experience these benefits for yourself, join my face-to-face classes in Oxfordshire or take part in my online classes from anywhere, anytime.

Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you and info on our Online Classes.