Structure Your Strength Routine With Scoliosis or Fusion
Our bodies are expertly built, equipped with thousands of muscles to move our bodies in the myriad of ways we ask them to. That includes the muscles supporting and surrounding our spine. One great way for us to invest in our bodies is to strength train.
For the vast majority of us with scoliosis, kyphosis, and spinal fusion, somewhere along the way we have received the message (implicitly or explicitly) that many activities are unsafe, or that our spines are unstable. And yes, while there are some considerations for us surrounding some more challenging activities, it can be a really dangerous thing for us to start thinking our bodies aren’t strong enough to do the things we enjoy. Some of us have even heard extremely unhelpful advice from medical professionals, including but certainly not limited to:
“Don’t lift anything overhead.”
“Never lift more than 15 pounds.”
“Don’t run/ dance/ squat/ do yoga/ exercise.”
“Don’t have children.”
“Stop dancing/ doing yoga.”
“Don’t sit for more than 20 minutes at a time.”
Ugh. It’s just so embarrassing that this type of “advice” is still being given by medical providers. The vast majority of this is not backed in any science. Even worse, these types of plant a seed of doubt in the back of your mind.
The effects of those limiting beliefs can be sneaky. They may show up in the form of:
Negative self-talk & self worth
Declining activities and life events
Avoiding exercise
This one can be particularly dangerous, read why here
Just because you have (or develop) a spinal condition does NOT mean suddenly your body becomes incapable of doing amazing things, like lifting heavy weights. (Also remember up to 60% of adults are diagnosed with some form of scoliosis or kyphosis.)
Actually, there are a number of studies that resistance training is protective of your spinal health, including these recent findings:
An Australian study from 2020 investigated the impact of resistance training in addition to aerobic exercise on someone’s spine as compared to aerobic training on its own for adolescents with idiopathic scoliosis, and they found the group with both types of training had better exercise & breathing capacity and than those who did aerobic training only.
A Chinese study from 2021 shows us that exercise can improve quality of life and reducing trunk rotation in those with scoliosis.
There is a myriad of research on the benefits of resistance training at all ages, but in case you’re looking for specific examples:
The LIFTMOR study looked at the benefits of heavy resistance training on women in the menopausal years, which is a crucial time in which women are at risk of developing osteoporosis.
A 2016 study in the International Journal of Exercise Science investigated the effects of strength training on lean muscle mass & determined
In 2019 the European Review of Aging & Physical Activity conducted a systematic review in which they determined there were protective effects on the brain and cognitive processes associated with regular resistance training.
A 2023 review article in Circulation endorsed resistance training as a safe and effective way to improve cardiovascular health, with or without cardiovascular disease.
The Institute of Sport Sciences and Physiotherapy published a study in 2023 in which they determined people who were aware of the benefits of weight training are more likely to consistently participate in exercise.
These are just a handful of examples. If you’re wanting more research, go to Google Scholar and search “resistance training” and “health benefits”. Trust me, there’s a ton.
What exercises should I prioritize in my routine?
The thing that can be daunting for people trying to get into a strength routine is feeling confident in the exercises you’re choosing and comfortable as you’re doing them.
There are a few key movements that are important to make sure you are regularly incorporating into your exercise routine to make sure you’re hitting the basic muscle groups. To break it down, here are the types of movements to include:
Push
Push-ups
Chest press
Shoulder press
Overhead press
This one is the only one that I would recommend some expert eyes on if you have scoliosis, primarily because our bodies can compensate if we’re lifting too heavy too soon. We can inadvertently lean into our curves or train the wrong muscles to stabilize us, potentially leading to pain. This would be a good thing to work with a trainer or scoliosis-specific therapist on.
This is a version of bench press on a bench, with hips elevated to properly engage the core.
Pull
Pull-ups
Lat pull-downs
Rows
Face pulls
Bicep curls
This is an inverted row, which targets the back and shoulders but also involves core control.
Hinge
Deadlifts or Romanian deadlifts
Kettlebell swings
Hip thrusts or glute bridges
This is a version of Romanian deadlift called a kickstand, in which one foot is partially elevated.
Squat
Leg press
Sumo squats
Box squats
Split squats, or lunges
This is a barbell split squat, or a lunge.
Core
Planks - regular, side planks, quadruped planks
Bird dogs (alternating arm and leg lifts from all fours)
Pallof press - an anti-rotation exercise where you hold your body stable and pull a weight or other resistance without letting your body twist.
This is an example of a quadruped plank, with one leg up for more challenge.
These are just a few ideas. The beauty of exercise is there is no one right way to do it for everyone! We know resistance training is important, but whether you use free weights like barbells, dumbbells and kettlebells or whether you choose to use weight machines, the biggest thing is to make sure you are challenging your bones and muscles. Aim to do some resistance training 2-3 times per week.
Some More Tips For Weight Training
Choose 3-4 movements or exercises to cycle through each workout, finding a weight that is heavy enough that you feel sufficiently tired at the end of 10-12 repetitions. (Meaning, your muscles should be close to failure by the end of each set.)
Focus on slow, controlled movements. Whether you’re using weight machines, free weights or resistance bands, it’s important that you’re lifting and lowering the weight with control. The lowering portion of the exercise in particular, called eccentric control, is especially important in the muscle building process.
Use mirrors or other visual cues as needed to make sure your body is stacked and in good alignment. For many of us with scoliosis, it’s not uncommon to experience a hip shift or a tendency for our bodies to lean one direction. Engage your core and keep as neutral of a position as possible while you’re lifting your weight.
Start with lower weight and a smaller range of motion. That means, focus on finding control and stability without going all the way to the end of your range. This can be particularly important for those of us with hypermobility or connective tissue disorders. Yes - we do want to work our way to the full range of motion - but we also want to develop good muscle control and prepare our bodies for success.
Remember it can be normal to experience some post-workout soreness. There’s a phenomenon called second day soreness or delayed onset muscle soreness - DOMS for short - that can last for a day or so. I feel it’s important to mention this because some people with scoliosis can feel this soreness and become concerned that they’ve injured their backs.
If you’re having a hard time or feeling overwhelmed, schedule a session with a fitness professional. Most gyms and wellness centers offer a complementary discovery session or a consultation where they can give you some pointers. For me, I invest in weekly personal training to ensure I’m maintaining my best form. (I know this is not an option for everyone as there is cost involved. It can be a game changer, even in the short term, as you’re getting acquainted with exercise and finding your rhythm.)
In conclusion, our skeletons can continue to remodel throughout our lifespan (for the better or not) and for that reason our muscles and bones need frequent external challenges to stay strong and resilient. It’s never too early - or too late - to start! Feel free to ask me a question if you need more clarification or you can book a consult with me to get personalized guidance.
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.
As a reminder, this blog cannot be considered medical advice. As a scoliosis & pelvic health expert, my aim is to provide the research and general recommendations. I would love for you to work with me virtually so I can speak to your specific situation.
What to Read Next
How to start a general exercise routine with scoliosis
What to look for if you’re searching for a scoliosis trained professional near you
I’ve linked the research articles below in case you’re wanting to look through those!
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!
