Scoliosis

Scoliosis is a sideways curvature of the spine, often in the shape of an “S” or “C”. Normally the spine has a slight front-to-back curve, but in scoliosis the spine curves sideways. This is often accompanied by rotation of the vertebrae, which can make one shoulder or hip appear higher than the other.

There are different types of scoliosis. Depending on the type, it may develop due to congenital abnormalities, muscle or nerve problems, degeneration, or unknown causes.

Possible symptoms include:

• back pain

• fatigue when standing for long periods

• breathing difficulties in severe cases

• long-term posture problems

An X-ray can accurately measure and assess the curvature. This is done using the Cobb angle.

• Mild curvature: less than 20 degrees

• Moderate curvature: 20–40 degrees

• Severe curvature: more than 40 degrees

If the curvature exceeds 45 degrees or continues to increase, surgery may be considered. During surgery, rods and screws are used to correct the curvature.

It is important to know that many people have a mild scoliosis without being aware of it and without experiencing symptoms. Scoliosis does not always cause pain or problems.

Body – Movement and Exercise

• Move regularly. This helps keep the back muscles strong and reduces stiffness.

• Choose gentle activities that do not overload the spine, such as short walks, swimming, yoga, or light strength training.

• Pay attention to posture: sit and stand upright.

• Keep your shoulders relaxed rather than lifted.

• Change positions regularly and avoid sitting or standing in the same posture for long periods.

• Focus exercises on the core muscles, back muscles, and arm and shoulder muscles.

• Prioritize mobility: frequent light movement is better than occasional heavy training.

• Heat can help relax muscles and reduce pain. Improved circulation can make movement easier (heat cabin, warm bath, infrared).

Food – Nutrition

• Eat as anti-inflammatory as possible: plenty of vegetables, fruit, whole grains, nuts, seeds, legumes, and olive oil.

• Limit foods that may worsen symptoms, such as sugar, highly processed foods, caffeine, and alcohol.

• Ensure adequate protein intake to support muscle recovery and energy.

• Choose foods rich in magnesium, iron, selenium, zinc, vitamin D, and vitamin C.

• Drink enough water to support flexible connective tissue: about 1.5–2 liters per day.

Mind – Lifestyle

• Focus on what you can do and work on a positive mindset with small achievable goals.

• Plan daily moments of rest and relaxation to reduce stress.

• Maintain structure in your day to manage your energy better.

• Pace activities: divide tasks into smaller steps and take breaks when needed.

• Avoid sitting or standing in the same position for long periods.

• An ergonomic workspace with your screen at eye level and good chair support can be helpful.

• Maintain a healthy weight to avoid unnecessary strain on the back.

• Avoid sleeping on your stomach.

Supplements

Always discuss supplements with a doctor or therapist.

• Vitamin D – supports muscles and immune function

• Magnesium – helps with relaxation and sleep

• Omega-3 (algae oil) – has anti-inflammatory properties

• Curcumin – may help reduce inflammation

• Collagen + Vitamin C – supports connective tissue

• B vitamins (B12, B6, folate) – support nerve function and energy metabolism