## Basic facts A stooped posture and scoliosis are developed during the period of growth of your vertebral column. In 80 % of cases, it is impossible to identify their cause. The other 20 % of cases are explained by birth defects (for example, connective tissue disorder) and injuries from accidents or issues developed from improper sitting. People can bend if they are not content with their height: sometimes, tall children slouch to avoid standing out from the crowd. It is not uncommon for such a habit to lead to hyperkyphosis. ## Progressing spinal curvature There are four stages of scoliosis. During the first stage, ===the disease hardly demonstrates any symptoms and can be diagnosed only if the doctor specifically looks for it. Slouching can be caused by completely different reasons, which require a visit to an orthopedic specialist. The higher the spine curvature, the more problematic it is. This can include back pain, chest wall deformities, and changes in the location of organs in the chest and abdomen. Over time, these processes can lead to the malfunction of these organs. ## Spinal development You can change your posture only in childhood, and the form of the spine can be corrected and straightened while it grows. When the spine has developed, and after you have grown into an adult, you can only maintain an optimal posture by strengthening your muscles. At this stage, you cannot achieve major changes in the structure of your spine. ## Say hello to exercises Certain therapeutic exercises can help you achieve a more optimal posture and is your first aid in working out your core muscles. Therapeutic exercises work as prevention of back problems in childhood and help control the severity of scoliosis if it is already present. All in all, the stronger your back muscles are, the better and more toned you look. Exercises such as ballet and swimming can help you achieve better posture — and these exercises can be done for life. ## What to avoid However, keep in mind that some exercises can make your scoliosis worse. Jumping, running, and lifting weights with the wrong technique create stress for the whole body. If your spine stabilizing muscles are not strong enough, such strain overloads your joints and intervertebral discs and can lead to developing an intervertebral hernia. These exercises can be especially dangerous for individuals with congenital scoliosis who have issues with connective tissue fibers. ## Other considerations Therapeutic exercise and fitness are essential but not the only means of fighting scoliosis. Corset therapy can also be helpful and orthopedic insoles are another effective and proven method that allows for correcting the difference in leg length. There are ongoing discussions about the efficiency of orthopedic insoles as there is no statistical data that prove their effectiveness. Still, one thing is clear: the better you keep physiological curves when you sleep, the greater the degree of your overall muscle relaxation. Therefore, take time to select a mattress and pillow that work best for you and will keep your spine in a comfortable and supportive position throughout the night. The latest research has shown that medium-firm mattresses are the best option.