The Best Exercises for Pain, Arthritis & Scoliosis

Blog Fitness Health



Recently, I posted a skelfie on instagram that got a bit of attention.  What’s a skelfie, you might ask?  Well, it’s a selfie.  Of your skeleton!  Why did it get attention?  Well… my spine’s not exactly like other people’s spine’s.

Since this post I’ve gotten quite a few questions asking what my exercises are for my scoliosis, arthritis and muscle spasms. I’d love to share some of them with you today!  There are videos on instagram that demonstrate the poses, so please click through to get your learning on! 🙂


I start my day and end my night with this.  And – oh yeah – I do it just about every 30 minutes of my day in between!  They’re the BEST things for scoliosis and back pain ever – they’re inversions!  Inversions are actually one of the most helpful things you can do when the tendency is to lay around and hope the pain passes!  Essentially, inversions rehydrate your disc’s by allowing fluid to pass between them where it is normally sterile because you are standing, sitting, or laying down.  Inversions give your bones “room to breathe”, as well as stretch your muscles in a healthy way. In fact, the only time in your life when you are giving your discs a break is when you are inverting! They are especially important to do when you feel like you “can’t do anything else.”  Even though I get kinda fancy in this video – the point is to just hang there!  Think monkey bars as a kid. 🙂


Oh, lunges.  How I love thee. Let me count the ways.  Lunges are the reason I have a tummy AND a butt I’m proud of!  What more can you ask for??

No, but really – when you suffer from chronic back pain, you’re not just hurting your back!  Your hips also take a huge beating!  In the beginning of my yoga practice, I noticed that my hips would crack, hurt, and otherwise convince me I just “couldn’t do” certain exercises.  This is when I started the lunge!  This puts the pressure on your hips to balance your body in a healthy and centered way, alleviating the pressure that you normally put on your back to keep you upright.  Done right, lunges take the pressure of keeping your body up and put them from your back to your legs, hips and glutes.  The result?  A svelte, sexy figure, if you do them right! 😉




I’m a big fan of the handstand ( evidence here, here and here.)  Although this may not be your first go-to thought when thinking about alleviating back pain, handstands have a secret weapon: they’re fun!  🙂  Also, handstands are the OG inversion.  You don’t need a fancy machine or a DVD: just a wall, or an open space with a flat surface to stand on!   Handstands increase upper body strength (helloooo sexy arms!), help your balance, jump start your circulation, they’re refreshing, mood boosting and there’s always that half second of adrenaline where you think you might land on your head! 🙂

Reverse Sphinx

Lay flat on your back with your arms at your sides. Slowly climb your chest and lower back towards the sky, bending your knees. Hold for however long is comfortable.  This awakens the spine, opens your back, shoulders, and forces your abdominals to work.  It tights your tummy, strengthens your arms, and gets your breath to steady.  I adore this pose.  My back always feels soooo stretched out and my pain alleviated immediately!

Side Stretch, Triangle Pose, Dance

Hi, Kids. I’m Tara, your Yoga teacher, and we’ll be covering how to stretch, pose, then dance your butt off however you feel comfortable!

No, but really, this one sums it up.  I do it every morning and night:

It’s an extended triangle pose which is super easy to do and a great #backworkout if you suffer from back pain, neck pain or arthritis. It stretches the shoulders, hips and spine as well as relieves stress and backache.  Followed by some freestyle dancing, which is the best way to get moving and get your blood flowing.  Don’t wanna spend 5 minutes researching the best way to do an exercise?  Fine.  But get your mojo on!  Dancing is one of the best things you can do for your mind, mood, health and body.  I highly encourage you to lose your mind (safely!) to music countless times a day.  🙂

Do you have any recommendations for yoga?  Let me know in the comments below!  I always love learning more.


Sports Bra & Leggings: Prism Sport

Photographer: Alex Grey

With Love,