15 Simple Scoliosis Shoulder Pain Exercises

Scoliosis can cause a variety of pain and impairments including causing one shoulder to be higher than the other and neck and shoulder pain. Scoliosis shoulder pain is a common symptom of scoliosis due to the abnormal curvature of the spine placing excessive stress on one shoulder. This article includes the causes of scoliosis shoulder pain, scoliosis shoulder pain treatment, and most importantly the 15 best scoliosis shoulder pain exercises to fix your shoulder pain for good.

What Is Scoliosis?

It is estimated that 2-3% of people in the United States have some form of scoliosis. Scoliosis is a lateral curvature of the spine. A lateral curvature is when the spine curves sideways.

This curve is typically either in a “S” or “C” shape. Scoliosis can cause many structural issues such as scoliosis shoulder pain and back pain.

Scoliosis can occur in the cervical spine, thoracic spine or lumbar spine. A scoliosis curve is measured by a cobb angle.

A cobb angle measures the degree of the curvature. Typically an angle of over 10 degrees is considered a scoliosis curve. The cobb angle makes a significant difference in how scoliosis will be treated.

Mild scoliosis is defined as a cobb angle from 10-25 degrees. Typically mild scoliosis can be treated non-surgically.

Moderate scoliosis is defined as a cobb angle of 25-45 degrees. Moderate scoliosis is typically treated with a back brace and physical therapy.

In severe cases scoliosis patients with large curves of over 45 degrees will most likely need surgery.

The underlying cause of scoliosis is due to a structural issue of the spine. This article will cover all treatment options but will focus on nonsurgical treatment, specifically physical therapy exercises to treat scoliosis. 

Scoliosis Shoulder Pain Treatment

There are many treatment options for scoliosis. These include physical therapy, spine surgery and bracing. The right treatment plan for you will depend on the severity and location of the scoliosis curve. The most conservative type of treatment is physical therapy exercises.

• Spinal Fusion Surgery
  • In severe cases a scoliosis curve will require a surgical procedure.
    • A spinal fusion is done by an orthopedic surgeon.
    • The orthopedic surgeon will fuse the curved vertebrae together.
    • This will allow them to heal into one single bone.
    • Metal rods are also placed during the surgery in order to hold the spine together while the vertebrae fuse and heal together.
  • A big part of this surgical procedure is resting, healing and pain management.
  • After undergoing the surgery the patient will most likely be on opioid pain medication to help manage the pain. 
• Scoliosis Shoulder Physical Therapy Exercises
  • Scoliosis shoulder physical therapy exercises are typically the preferred conservative treatment of scoliosis.
  • Schroth exercises are typically used in scoliosis patients and focus on treating the patient’s specific curvature.
    • A Schroth certified physical therapist can lead you through Schroth physical therapy exercises.
  • The following exercises in this post are not Schroth exercises but will assist in stabilizing the spine and decreasing shoulder pain.

What Is Scoliosis Shoulder Pain?

Scoliosis shoulder pain is typically caused by uneven shoulders. When one shoulder is higher than the other, the shoulder can protude and cause pain.

The shoulder of the direction of the curve will be elevated. For example, if the curve goes to the right, the right shoulder will typically be higher than the left. Typically, scoliosis shoulder pain will begin in your opposite shoulder of the curve.

Scoliosis Shoulder Pain Exercises

The best physical therapy exercises will be performed with the supervision of a physical therapist. These exercises are designed for patients with mild to moderate scoliosis curves and who have not undergone surgery. These scoliosis exercises are 1. Quadruped I’s 2. Quadruped Y’s 3. Quadruped T’s 4. Side Plank 5. Front Plank 6. Standing Rows With Resistance Band 7. Standing Shoulder Extensions With Resistance Band 8. Bilateral Shoulder ER 9. Bilateral Shoulder Abduction 10.Upper Trap Stretch 11. Cat Cow 12. Abdominal Press (Abdominal Isometric) 13. Bird Dog 14. Child’s Pose 15. Open Book Stretch.

Please always check with your doctor prior to starting a new exercise program. These exercises will help to fix posture, uneven shoulders, back pain and scoliosis shoulder pain but you only want to perform them if it is safe for you and your condition.

1. Quadruped I’s

• Start on your hands and knees in quadruped position.
• Lift one arm off the ground and bring it backwards so it is parallel with your body.
• Perform this 10 times on each side.
• This exercise is ideally performed on all fours because it forces your other shoulder to stabilize.
  • This allows you to work both shoulders at the same time so it is really a 2 for one exercise.
  • If you are having too much shoulder pain or difficulty in the quadruped position then perform this exercise on your stomach.

2. Quadruped Y’s

• Start in quadruped position and bring one arm out in front of you at an angle similar to a Y angle.

3. Quadruped T’s

• Start in quadruped position and bring one arm out to the side while keeping your thumb pointing towards the ceiling.

4. Side Plank

• Lie on your side with one shoulder bent beneath you.
• Lift your hips up and stabilize through your shoulder.
• Keep your back and neck in a neutral position throughout this exercise.
  • If you feel your hips start to sag towards the ground focus on tightening your abdominal muscles.
  • If this exercise is too hard you can perform it on your forearm and knees as seen in the second picture.

5. Front Plank

• Start by lying on your stomach with your elbows out in front of you.
• Now push up onto your elbows and keep your spine in a straight line.
• Your back should be flat enough to place a plate on it without it sliding off.
• Start with a short hold for 15 seconds and slowly progress to longer holds of 1 minute as you get stronger.

6. Standing Rows With Resistance Band

• Stand with feet hip width apart and slight bend in your knees.
• Hold a resistance band in both hands and slowly bend your elbows back while squeezing your shoulder blades together.
• Now slowly bring your arms back to the starting position.
• The key here is to control the speed of the movement on the way back rather than allowing the resistance band to pull you back.
• You can buy a resistance band with handles here.
• *As an Amazon Associate I earn from qualifying purchases.

7. Standing Shoulder Extension With Resistance Band

• Stand with feet hip width apart and slight bend in your knees.
• Hold a resistance band in both hands with palms facing down.
• Keep your arms straight the entire time and pull down so that your arms are at your side.

8. Bilateral External Rotation

• Start with your elbows bent to 90 degrees and at your side.
• Keep your elbows at your side and rotate your shoulder outwards by pulling the band as seen in the picture.

9. Bilateral Horizontal Abduction

• Hold the resistance band in both hands with palms up and arms straight out in front of you.
• Now pull the band all the way out to the side until both arms are completely out to the side.

10. Upper Trap Stretch

• Often times scoliosis, especially in the cervical spine or thoracic spine can cause neck pain.
• This exercise helps to alleviate this pain and tightness.
• Bend your head to one side.
  • Now take your hand on the same side and apply an overpressure to the side of the head.

11. Cat Cow

• Start in quadruped position on your hands and knees.
• Now arch your back up and draw your neck in towards your chest.
• Hold this position for 3 seconds.
• Now extend or lower your hips down while bringing your neck up towards the ceiling.

12. Abdominal Press (Abdominal Isometric)

• Lie down on your back with your feet flat on the ground and knees bent.
• Now lift your feet up in the air with your knees at 90 degrees.
• Tighten your abdominal muscles.
• Now push into your thighs with your hands and hold this position for 5 seconds and then bring feet back down to starting position. Perform 10 times.

13. Bird Dog

• Start in quadruped position on your hands and knees.
• Now reach forward with one arm while kicking back with your opposite leg.
• This exercise is great because it strengthens the core and hips at the same time.
• Are you struggling with these exercise due to poor balance?
• You can find more balance exercises here.

14. Child’s Pose Stretch

• Start in quadruped position and bring your butt towards your heels.
• Let your arms reach forward in front of you.
• Hold this stretch for 30 seconds.

15. Open Book Stretch

• Start by lying on your side with your hands straight out in front of you.
• Now slowly rotate your back towards the opposite direction while allowing your top arm to rotate to the opposite side.
• Hold this position for 30 seconds.
• This exercise helps to improve thoracic mobility which is typically limited in scoliosis patients.

Symptoms of Scoliosis

Scoliosis can cause many symptoms. These include back pain, neck pain, shoulder pain, uneven shoulders and bad posture. Scoliosis shoulder pain is most common in a scoliosis curve in the upper body such as a curve in thoracic spine.

Often times one of the most obvious characteristics of scoliosis is when the scoliosis shoulder blade sticks out.

The most common signs of scoliosis are a rib hump, uneven shoulders, uneven hips, and lateral trunk lean. This structural issue can cause an asymmetric body. This leads to upper back pain, lower back pain and pain in the shoulder joint. You can find more exercises for back pain here.

A rib hump is when one side of the ribs protrudes. This is most common when the scoliosis occurs in the thoracic spine. Typically one shoulder blade will be elevated or higher than the other.

Which Shoulder is Higher in Scoliosis

One shoulder may be higher when there is a significant mismatch between a higher and lower curve. For example, typically if there is a large right scoliosis in the thoracic region and a smaller curve in the lumbar region, the right shoulder will be higher.

Types of Scoliosis

There are a number of different types of scoliosis. The types of scoliosis can be categorized into 4 groups. These groups are idiopathic, congenital, neuromuscular and degenerative.

• Adolescent Idiopathic Scoliosis
  • The most common type of scoliosis is adolescent idiopathic scoliosis.
  • Idiopathic scoliosis is responsible for over 80% of scoliosis diagnoses.
  • An adolescent idiopathic scoliosis diagnosis is made when all other causes are excluded.
  • Adolescent idiopathic scoliosis is typically diagnosed at around 10-18 years of age. 
• Congenital Scoliosis
  • Congenital Scoliosis is less common than adolescent idiopathic scoliosis, however it is typically diagnosed at a younger age because these abnormalities are present at birth.
  • This type of scoliosis is caused by embryological malformation of the vertebrae.
  • This form of scoliosis can be especially dangerous because as the child grows the curve can grow. 
• Degenerative Scoliosis
  • Scoliosis does not just occur in children.
  • It can also develop in adults.
  • Scoliosis that occurs later in life, typically over the age of 65 years of age is called degenerative scoliosis.
  • This type of scoliosis usually occurs in the lower back in the lumbar spine. Degenerative scoliosis is usually treated conservatively with physical therapy exercises. 
• Neuromuscular Scoliosis
  • This form of scoliosis includes cases of scoliosis which are secondary other pathologies such as neurological or muscular diseases.
  • The other medical conditions that are associated with neuromuscular scoliosis are cerebral palsy, muscular dystrophy, spina bifida and any type of injury or trauma to the spinal cord.
  • This form of scoliosis typically progresses very quickly and is severe enough to require surgical interventions.
    • Cerebral Palsy:
      • This affects the ability of a person to move and maintain their posture.
      • It is caused by an abnormal brain development or damage to a developing brain.
      • Cerebral palsy is associated with spasticity (stiff muscles) dyskinesia (uncontrollable movements) and ataxia (poor coordination).
      • Cerebral palsy patients commonly have scoliosis due to alterations in their spine. 
    • Muscular Dystrophy:
      • This a group of genetic diseases that can cause progressive weakness.
      • The weakness continues to progress until most patients end up wheelchair bound.
      • Patients with muscular dystrophy often develop scoliosis.
      • This scoliosis typically progresses very rapidly once mobility slows down and they are wheelchair bound. 

Summary of Scoliosis Shoulder Pain

These scoliosis exercises are best performed in physical therapy and supervised by a licensed physical therapist. These exercises are a great way to alleviate back, neck and scoliosis shoulder pain long term. The goal of these exercises is to avoid surgery if possible.