Lifting with scoliosis

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emmaloodledo
emmaloodledo Posts: 12
in Fitness and Exercise
I hope someone can help me. I have a mild scoliosis and am very interested to hear stories from ladies who lift that have scoliosis. I would love to lift heavy, but I'm a bit wary of causing myself damage and a little dubious as to how well informed the staff at my gym would be about the effect lifting might have. I also have a herniating disc if that makes any difference or adds issues??

From various web searching I am coming to the conclusion that lifting helps with back pain so I am keen to give it a go. But the thought actually terrifies me!

I would really appreciate some guidance!!

Replies

  • fittocycle
    fittocycle Posts: 825 Member
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    I'd love to hear what others say on this subject. I also have mild scoliosis, two herniated disks, and an SI irritation issue going on right now.
    Can't wait to hear about what works for others in a similar situation!
  • knra_grl
    knra_grl Posts: 1,568 Member
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    I would consult with someone who knows more about your issues (a physiotherapist maybe?)
  • HappyStack
    HappyStack Posts: 802 Member
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    Second-hand anecdotal advice (I don't have scoliosis) but the only issues you may have with that specific problem is difficulty in creating a "shelf" on the spine of your scapula for the bar to sit on.

    A herniated disc is something you will need to be very careful of. Start very light, work on your form before even thinking about putting any significant weight on your spine, and only do so when you're confident you can still perform the movement correctly while loaded.

    You might want to see a good physio (get a recommendation from someone who lifts, if you can) and see if they have any precursors to starting training with the problems you have.
  • emmaloodledo
    emmaloodledo Posts: 12
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    I have regular sports massage and she is a bit anti squats with weight, I think she is concerned about the weight load on the spine.

    I'm mostly keen to hear stories from people with scoliosis that lift. Just as a point of interest and inspiration really.
  • lottylulu1969
    lottylulu1969 Posts: 16 Member
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    bump
  • nknjansen
    nknjansen Posts: 33 Member
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    Of course you should talk to a medical professional, but I have about 11% curvature, and I lift heavy!

    I find that a barbell pad really helps with squats, but my deadlift and benches are fine.
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
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    I'm mostly keen to hear stories from people with scoliosis that lift. Just as a point of interest and inspiration really.
    http://www.seriouspowerlifting.com/4539/articles/power-profile-lamar-gant
    lamar-gant-scoliosis.jpg
  • emmaloodledo
    emmaloodledo Posts: 12
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    He ^^^^ obviously has no issues lifting does he eric_sg61 :wink:
  • emmaloodledo
    emmaloodledo Posts: 12
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    Of course you should talk to a medical professional, but I have about 11% curvature, and I lift heavy!

    I find that a barbell pad really helps with squats, but my deadlift and benches are fine.

    That's fab! Do you have any trouble with balance at all?
  • craftywitch_63
    craftywitch_63 Posts: 829 Member
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    Yeah. You might want to consult a healthcare provider. Not because you wouldn't be able to lift, but he/she may want you to make some modifications in your lifting, possibly even see a Physical Therapist for recommendations. If you hurt yourself you won't be lifting anything.

    Happy lifting!:drinker:
  • TehBuggers
    TehBuggers Posts: 12 Member
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    I have severe scoliosis and lift a few times a week. I'm not a doctor or anything, but I can share my experience and give my opinion.

    Background info: I had spinal surgery to fix it six years ago. I had both forms of scoliosis, and because I wore so many layers we didn't notice until they were both very advanced. My only option left was surgery, and now my spine is entirely fused except the two bottom vertebrae, as well as metal rods keeping it all in place. I couldn't do any physical activity for a year while it healed, and I couldn't even walk for more than 20 mins.

    My biggest advice is to be very aware of your own body and physical limits. A doctor can give their opinion, but when it comes down to it you need to really listen to your body. Most of you probably have back pain or discomfort frequently or constantly like me. Tune in to your body and recognize which are normal aches, which are exercise burns, and which are damaging pains. If it starts to hurt (different than the "burn" that exercising gives) either stop, slow down, or modify it.

    Posture is always very important, and especially for those with scoliosis. Keep your back as straight as possible, and be aware of your hips. Because of the way my curvature is, I need to keep my hips forward slightly so my spine stays supported. You know your body better than anyone else and will know what works best for you, I found it helpful to stand up straight and move my hips around until I found where my spine was most comfortably supported.

    And depending on your curvature, other things might be affected also. My shoulder blades are messed up from my curvature, and I can't lift heavy over my head because of it. It just causes too much strain on sensitive parts of my spine and I'll end up injuring myself. Some people have bad knees from scoliosis, so knee braces might be necessary or adjustments to exercises. Like I said, you know your body better than anyone and you need to be aware of any personal limits.

    And of course, as with any lifting, start small and work your way up as you feel you're able to.

    I wish you all the best of luck. Exercise is really helpful for scoliosis, and when done right it can help decrease pain. Your muscles will help support your spine and help slow down or prevent (depending on your case) the progression of your scoliosis.
  • ctkimmie
    ctkimmie Posts: 21 Member
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    Last year, at age 50, I learned that I have lumbar lordosis, which causes my lower spine to curve out, at hip level. I just thought I had a "sway back", and it never gave me much trouble, until recently. It really stared being a "pain in the back", so I knew I had to figure it out, and find a way to improve it. Although everyone is different, here is what I have learned. I was having a lot of hip pain, and serious back spasms. I went to a back specialist. He explained that the curvature causes my back to bow inward, causing a "sway back". When I lie down flat on the floor, I can slip my hand and wrist under my lower back, due to the curvature. The "sway back" causes my pelvic bones to tilt forward, and upward, throwing my hips out of alignment. An x-ray showed that I had an irritated disc. The disc was inflamed, and is a weak spot to be mindful of (when gardening, exercising, etc.), but no permanent damage. He explained that the issue is exacerbated by weak hip flexor muscles. My hip joints were so angry, that I had been subconsciously, taking shorter strides, which caused me to throw my leg forward, pivoting from my spine, thereby irritating the disc.

    I joined a gym, and signed up to work with a trainer. He was very good at modifying my strength training. I seldom had back pain, from working out. I lost ten pounds (excess weight exacerbates lordosis).

    After the long, sedentary Winter, my hips and back were feeling very painful, again. My trainer recommended I see a massage therapist. I have had three sessions with her. It was not very relaxing, but WELL worth it. First session, she just gave me a sports massage, worked on some tight muscles, and assessed the situation. Second session, she worked on one hip, to free up the adhesions and lactic acid build up. Third session, she worked on the other hip, to free that up. It was uncomfortable, but worth it. Once my hips were aligned, I was standing upright for the first time, in a while.

    The massage therapist recommended yoga. That was waaay out of my comfort zone. However, I found a friendly, welcoming yoga studio, near my house. I began at the basic level - the class is literally called "Rest, Stretch and Relax", and includes people of all ages/sizes/abilities. I have been to four classes, and I am astonished at how much better I feel. I have been using MFP, diligently, for about three weeks, and have lost seven more pounds. Still have twenty to go, to get to a "realistic" weight, but I feel more informed about how to deal with my lordosis.

    I realize that I approached this from several angles, some of which are pricey. If I had to narrow it down, I would say that you should go to a doctor, and get a diagnosis. For me, the massage therapy was a fast forward, which put me on the yoga zone. The yoga instructors are very kind and helpful. I told them that I had lordosis and hip flexor issues, and they make suggestions to modify positions. Best wishes!
  • emmaloodledo
    emmaloodledo Posts: 12
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    " My biggest advice is to be very aware of your own body and physical limits. A doctor can give their opinion, but when it comes down to it you need to really listen to your body. Most of you probably have back pain or discomfort frequently or constantly like me. Tune in to your body and recognize which are normal aches, which are exercise burns, and which are damaging pains. If it starts to hurt (different than the "burn" that exercising gives) either stop, slow down, or modify it. "


    Thank you!! I am always cautious of 'pain' I've come to know the difference between good workout pain and the ouch you should stop pain. I did a body pump class and felt real discomfort in my lower back with the weight on my shoulders and squatting. The instructor suggested having one foot slightly forward in a squat. I might try with some light weights to get a feel for it while I work on my form and posture.
  • TehBuggers
    TehBuggers Posts: 12 Member
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    Oh and if it helps at all, my upper curve was 90 degrees, I forget my lower curve's final measurement
  • LianaG1115
    LianaG1115 Posts: 453 Member
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    Get a good trainer who knows about this stuff and consult with them before you do anything, also ask your doctor. I've heard my trainer talking about how some people have herniated discs, slipped discs doing things they shouldn't have done and they could've been paralyzed if they lifted something the wrong way. I wouldn't seek advice from here, no one knows you and your physical limits and abilities.
  • meganreinsch
    meganreinsch Posts: 30 Member
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    I am 6 weeks post op :) and I am successfully back in the gym this week. Now I am only lifting 5lb dumbbells, a far cry from the 100lb squats I did before, but... nonetheless it is great to be back. I do strongly believe that scoliosis does not stop you from lifting weights. if anything strengthen those muscles so that they can support your spine. Prior to surgery I noticed a huge posture improvement when I began to actually lift weights. I can only hope that post surgery lifting weights has a similar effect.
  • iorahkwano
    iorahkwano Posts: 709 Member
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    http://www.muscleandfitness.com/news-and-features/athletes-and-celebrities/17-time-world-champion-powerlifter-barbie-barbell

    ^This is a girl famous for powerlifting while having scoliosis.

    I have been (heavy) weightlifting for about 3 years now. I have S-type scoliosis & the degree has been measured anywhere between 21-28 degrees. One of my shoulders (and accompanying shoulder blade) is lower than the other side. And one side of my rib cage sticks out more as I lay down (But it is not noticeable until I tell people).

    I've squatted anywhere between 95-145lbs, bench pressed 75-80lbs, deadlifted 175lbs, etc with no issues to my back. Your spine will probably be sore at first from doing an unfamiliar activity but it'll get used to it quite fast.

    I've been told by most chiropractors, physiotherapists & specialists that it's important to keep active when you have scoliosis because your back needs to stay flexible & strong. If the muscles weaken, they can't hold your spine in place & it may move more. If you lose flexibility, your back may become sore.

    The only kind of exercise I was ever warned about was by ONE orthopedic surgeon who barely knew me that cautioned against "twisting motions." But he also told me to stop exercising which went against what numerous other specialists said.

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