Scoliosis Exercises and Sciatica Exercises

Are scoliosis and sciatica the same thing?

No. Scoliosis is about the shape of the spine. Sciatica is about a nerve. You can have one, both or neither, so read the section that matches what your doctor told you.

What is scoliosis?

Scoliosis is when the spine twists and curves to the side, says the NHS. It is usually not a sign of anything serious, and mild scoliosis does not always need treatment.

The cause is unknown in about 8 in 10 cases. The NHS says it is not linked to posture, exercise or diet.

How is scoliosis picked up in Singapore?

Usually at school. HealthHub says Primary 5 and 6 girls are screened, because scoliosis is more common in girls at that age.

Do scoliosis exercises straighten the spine?

The evidence does not show that they do. Be wary of anyone who promises a straighter spine from exercise. Here is what the sources we read say:

The Cochrane review studied teenagers who were still growing. We did not find comparable trials in adults. For adults, the realistic aims are less pain and more strength.

How should adults with scoliosis strength train?

Like anyone else, within any limits your doctor sets. The NHS says most people with scoliosis can do most activities, including exercise and sport. It says exercise should not be avoided unless your doctor advises it.

1. 01Ask your doctor firstWhether any movements or loads are off limits, especially after spinal surgery.
2. 02Train the whole bodyLegs, hips, back and trunk, with loads that build slowly.
3. 03Work each sideSingle-arm and single-leg moves let a coach see if one side tires or hurts sooner, and note it for your physio.
4. 04Track pain, not postureA coach logs how your back feels the next day. A coach does not try to change the curve.

What is sciatica?

Sciatica is pain that happens when something presses or rubs on the sciatic nerve, which runs from the lower back to the feet, says the NHS. The most common cause is a slipped disc.

Doctors in Singapore are seeing it in younger adults too. In a Straits Times article republished by Singapore General Hospital, an SGH orthopaedic surgeon said 80% of patients respond to non-surgical care such as physiotherapy, activity changes and pain medicine, and most cases settle in three to six months.

When is sciatica an emergency?

Go to A&E or call 995 if you have any of these. The NHS says they can be signs of a serious back problem that needs hospital treatment as soon as possible. Do not drive yourself.

What exercises help sciatica?

Moving helps more than resting. The NHS advises keeping up normal activities as much as you can, starting gentle movement early and not sitting or lying down for long periods. It says moving is not harmful, even when it hurts.

1. 01Gentle movement firstShort walks and the gentle exercises your physio gives you. The NHS sciatica exercise video is a starting point, and it says to stop any exercise that causes pain.
2. 02Break up sittingStand and walk between long sitting blocks at work and on the commute.
3. 03Build strength once clearedHips, legs and trunk, with light loads and more reps, added a little at a time.
4. 04Return to normal trainingHeavier lifts come back last, when your physio agrees and the leg pain has settled.

If your sciatica comes from a disc, our slipped disc guide sets out a 12-week plan with sets and reps. For back pain without leg symptoms, see training with back pain.

What should you be careful with when training with sciatica?

Anything that spreads pain further down the leg. That is a coach's cue to stop the exercise and tell your physio.

1. 01Heavy lifting with poor formA neurosurgeon in the SGH article said they see many people who deadlift come to the clinic with back pain that shoots down their legs.
2. 02Long static positionsA pain specialist quoted in the same article warned that after long hours at a workstation the supporting back and core muscles gradually weaken.
3. 03Pushing through new symptomsNew numbness, pins and needles or a weak leg end the session.

How does a coach train around scoliosis or sciatica at home or in a condo gym?

Inside your physio's plan, with you carrying notes between them. The physio assesses and treats. The coach adds coached strength sessions and reports back through you.

1. 01At homeFloor work, bands, dumbbells and walking. No commute and no long car ride first.
2. 02Condo gymA cable stack, dumbbells and a bench cover most of a strength plan.
3. 03Before the first sessionSend the coach your diagnosis, physio notes and any limits. How coaching fits with physio is on physio or personal trainer.

How do you start with a Fit Titans coach?

Message us with your diagnosis, what your doctor or physio has cleared, and your goal. A coach comes to your home, your condo gym, a park or a gym that allows outside trainers.

The first session is a paid trial at 10% off the coach's rate. After it, sessions come in packs of 5, 10, 15 or 20, paid by PayNow. See injury rehab coaching for how we work alongside a physio.