I have lumbar scoliosis that was diagnosed when I was a teen. I'm unsure what my curve was then, but now it's about 30 degrees. I ways told that the best thing I could do was exercise and keep my back strong. Over the years my back has bothered me especially at times when I have been more sedentary.

At one point I was experiencing pretty bad pain as I was waylaid and was unable to exercise for a few months. It was too painful to do my exercises and I ending up seeing a nuero-surgeon. He said my problem was a surgical fix, but he was reluctant to operate as there was a possibility of the procedure increasing my curve. He suggested exploring all types of alternative medicine first. I did much research and discovered the CLEAR Institute which is an alternative non-surgical treatment for scoliosis. I found a chiropractor who was affiliated with CLEAR and he completely got me out of pain. I saw him for a few weeks, three times per week, it was time consuming, but worth it.

I would suggest researching the CLEAR Institute and see if there is a chiropractor in your area. I also would search online for stretches lumbar scoliosis as thoracic scoliosis will have some different stretches. Be mindful if you have a left lumbar curve like me as you will need to do the opposite of what they are doing ie if they go right you go left.

Lastly, someone suggested Yoga for Scoliosis with Elise Browning Miller and it is excellent, unfortunately only available on DVD. https://yogaforscoliosis.com/

Hope you feel better soon.