Enjoying Exercise With Scoliosis: What You Should Know
Living with scoliosis, kyphosis or a long spinal fusion can be quite an adventure. For some people, they don’t feel much affected by their back - and yet for others, they are constantly aware of it because of body image issues, pain or something else. If you’re unclear of what scoliosis is, check out this blog for a full description and everything you need to know. There’s a lot we still don’t know about how scoliosis develops, but exciting research is happening around the world and we are learning more every day.
Many people aren’t getting enough education on scoliosis from their healthcare providers to begin with, including the fact that it can change over time, sometimes getting worse as we age … but it can also get better if we work on it. Staying active, eating nutritious foods and prioritizing our overall health can help. For more information on optimizing your bone health to maintain a healthy spine and skeleton, read this.
One of the most common concerns I hear from people of all ages and backgrounds is a fear that they are going to hurt their back when they’re trying to exercise. For so many of us with scoliosis, our back is constantly on our minds. It can be overwhelming and a big barrier to trying something new, even if it seems relatively straightforward or simple. As I mentioned above, many people living with a spinal condition have a heightened awareness of their bodies or sensations related to their back. Living in a brain that’s hypervigilant or shaped by chronic discomfort or pain sometimes means that a normal amount of post-exercise soreness can feel dangerous. Someone in this situation may feel soreness in their lower back or glute (butt) muscles after a workout and panic that they’ve injured themselves. This can be attributed to something called smudging that happens in the brain - a phenomenon in which normal sensation gets perceived by your brain as a pain sensation. It’s an actual change that happens in your brain and your nervous system.
Check out this 2017 article that talks about altered sensation with chronic low back pain. If this is happening to you, remember that it’s a protective response, it’s common - and it can be reversed as you re-introduce non-threatening movement. Think of it as brain retraining!
Is exercise dangerous with scoliosis?
In general, scoliosis is not dangerous on its own. As I’ve mentioned in other blogs, every single person’s spine curvature is unique… but as a skilled professional who’s worked with people with all kinds of spines, I will say our bodies typically adapt to our spinal anatomy quite beautifully. If you are able to walk around and do your typical daily activities without too much difficulty and without debilitating pain, chances are you can safely exercise with scoliosis.
Exercise can look different for everyone, and there is no right or wrong way to exercise and move your body. You may enjoy:
Long walks or trail hiking
Recreational sports
Biking of some sort, on a road, stationary bike or mountain bike
Group fitness classes like Pilates, step aerobics
Dancing or dance-inspired fitness like Zumba or barre classes
Swimming or water aerobics
CrossFit, HIIT (high-intensity interval training), Orange Theory or similar circuit type group workouts
Resistance using machines, bands or free weights
I think we should all be doing this for bone density, read more here
The good news is there is no one right type of exercise for everyone. Some excellent research from my scoliosis colleagues in Italy suggests that kids with scoliosis who remained active in any sport had less risk of their curve getting worse than the kids who were not active. (Yes, most of the current research is on adolescents and kids, but I can assure you that the physiology of how our bones and muscles work is the same in adults too.)
We also know that many people with scoliosis have lower bone density as compared to someone without it, and research also suggests that those with lower bone density have a higher risk of their curve progressing.
That said, all of the recent science in bone density & longevity urges us to prioritize getting regular physical activity and exercise to maintain healthy bones and joints. There’s a popular saying in the physical therapy world: “motion is lotion”. It means, our bodies and the structures within them crave regular movement and function at their best when they are getting it. Additionally, regular exercise has many other benefits to the whole body, including improved mental health & mood, improved hormonal regulation & digestion - the list goes on. Many people with chronic pain also report their perception of pain actually goes down as they start finding an exercise they enjoy. There’s no good reason not to exercise.
“So where do I start?”
If you haven’t been exercising, this can be an overwhelming question… particularly if you experience any pain. Think back to that phrase I used earlier - non-threatening. However you decide to move your body, start small and do short bouts. As your body starts adapting to the new challenges, you can add time and intensity.
If you’re still feeling unsure, here are some questions to help get you started:
What are you interested in? Have you tried things previously that you enjoyed? (ex. did you grow up as a dancer? playing a sport?)
What resources do you have available to you? Do you have access to a pool, a weight room, cardio equipment, a basketball court?
Would group fitness be a good motivator for you? If you’re extroverted and value relationships, is there a friend or group of people who you can get fit with?
If pain is one of the barriers for you, you may consider working briefly with a personal trainer or a physical therapist to help you gain strength and mobility. Sometimes even working with a mental health therapist can help tackle your anxiety and concerns surrounding movement and exercise. If you can’t find someone locally to work with, I am always available to see you for a virtual consult to get you started.
Are there exercises that can harm your scoliosis?
In my opinion - and the research aligns with me - there is no ideal type of exercise for scoliosis (with the exception of scoliosis-specific exercise) and there are so many different forms of exercise to choose from. Similarly, there is no one type of exercise that is harmful for someone with scoliosis.
In general, there are a few things to keep in mind. Some movements to be cautious with include:
Prolonged twisting to one side, such as certain holds in yoga or Pilates. Because scoliosis impacts the mobility of areas in our spine, that twist may be limited to only a few segments. This doesn’t mean you should avoid twisting altogether - far from it, our spines need to be able to twist - but aim to elongate your spine and control the twist as you’re exercising.
Loaded trunk flexion exercises like crunches or sit-ups. For reasons similar to the twisting, the force of that crunch may hit certain segments of the spine more than others. You can just as effectively hit those core muscles doing stabilization exercises such as planks, bear crawls, and Pallof press.
Wrapping it all up: our bodies are designed to move, and our lives tend to be fuller and longer when we challenge them through exercise.
I hope you feel more empowered to get fit and choose the type of exercise you enjoy with your scoliosis or kyphosis. It’s also important for you to remember that your spine is strong and stable simply by nature of its design, even with scoliosis or kyphosis. If you have any questions about exercising with a spinal condition, feel free to send me an email and I’ll point you in the right direction!
If this is an area you’re interested for more guidance in, I invite you to join my upcoming Curves In Motion masterclass! It’s a 90-minute virtual session where we’ll talk about types of scoliosis, how our bodies need adapting with scoliosis & spinal fusion, and specifics on optimizing your fitness routine.
A gentle reminder that this blog is general information from a scoliosis & pelvic health expert, and it does not constitute medical advice. If you’re wanting personalized guidance, I would love for you to work with me virtually so I can speak to your specific situation.
What to Read Next
My blog on what scoliosis is, including definitions and an introduction to scoliosis-specific exercise
What to look for if you’re searching for a scoliosis trained professional near you
Structuring your strength routine & movement recommendations for your spine
If you’re down to dig into the research yourself, scroll on down to the sources below for links to the articles!
I have links to directories to find a local scoliosis specialist near you in the resources section of my website. You can also schedule a personalized virtual consult with me for insight on your specific spine!
