Living with scoliosis can mean noticing your back in ways other people might not. You may feel one side tighten after a long day at your desk, or wonder whether the way you sit is making things worse. Understanding what scoliosis means day to day, and which common worries you can let go of, can help you feel more comfortable and confident.

What scoliosis means

Scoliosis means your spine has a sideways curve, often with a slight twist. It can be in your lower back, your mid back or both. Many people are diagnosed in childhood or as teenagers, and some develop it later in life.

Scoliosis is very common, and most adults with a mild to moderate curve live full, active lives. Some people never have pain from it at all. When pain does happen, it is often linked to muscles working unevenly, stiffness or long spells in one position, rather than the curve itself getting worse.

Common posture myths

Many people with scoliosis worry about posture, often because of things they were told when they were younger. Some myths worth letting go of:

• Sitting perfectly straight will not change your curve, and trying to hold a rigid posture all day can leave you tired and tense.
• Carrying a bag or slouching on the sofa does not cause scoliosis or make it worse.
• You do not need to avoid exercise or sport. Being active is good for your back.

There is no single perfect posture for a back with scoliosis. What your back likes most is variety.

Staying comfortable at your desk

Long spells in one position can make a back with scoliosis feel stiff or achy, often more on one side. Some things that can help:

• Change position every half hour or so, swapping between sitting, standing and moving.
• Choose a chair that supports your back and lets your feet rest flat on the floor.
• Use a small cushion or rolled towel for extra support where your back feels it needs it.
• Keep your screen straight in front of you, so you are not turned to one side for hours.
• Bring your keyboard and mouse close, so you are not reaching.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Carrying and everyday tasks

A rucksack on both shoulders, or swapping sides often with a shoulder bag, spreads the load more evenly. When lifting, keeping things close to your body and bending your knees can help your back feel more comfortable.

Movement that helps

Regular movement helps keep your back supple and the muscles around it balanced. Something to try a few times a day:

• Sit tall, cross your arms over your chest and slowly turn to each side.
• Reach both arms up, then gently lean to each side.
• On your hands and knees on the floor, slowly round your back up, then let it gently dip down.
• Take a few slow, deep breaths, letting your ribs widen at the sides and back.

You may find one direction feels easier than the other. That is normal with scoliosis. Work within the range that feels comfortable on each side. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Strengthening the muscles around your back and trunk helps them support your spine more evenly. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.

If you would like to follow along, VIDA has short videos of back lifts, bridges and shoulder squeezes you can use at your own pace. If you have been given specific exercises for your scoliosis, keep following those.

Staying active

Walking, swimming, yoga, Pilates and many sports are all good options. Choosing something you enjoy makes it easier to keep going.

When to get it checked

If you notice the shape of your back changing, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice what makes your back feel better or worse.

What to take away

• Most adults with scoliosis live full, active lives.
• Sitting perfectly straight will not change your curve.
• Change position often and keep your screen straight in front of you.
• Move and strengthen your back regularly, working within a comfortable range on each side.
• Being active is good for your back.

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