How to Manage Your Scoliosis With a Physically Demanding Job
Today, we’re going to talk about managing your scoliosis when you have a physically demanding job. This could mean a job that includes constant movement or requires you to carry heavy loads that place pressure on your spine. There could be extra challenges as well; I’ve worked with first responders who experience other job-related difficulties, like inconsistent sleep.
How can you manage your scoliosis when your job exacts a significant physical toll on your body? It’s all about preparation and recovery.
I’ve got three tips to help you manage your scoliosis despite the demands of a tough job.
Tip #1: Train for Your Job
One of the first steps toward managing your scoliosis at work is to prepare for the specific demands of your job. That means understanding exactly what kind of physical work your job requires. Do you have to lift heavy loads or wear equipment that weighs a lot?
Strength and conditioning training can be extremely helpful in preparing your body to withstand the physical challenges of your job. The key is developing and following a routine that mirrors the type of physical activity your job requires.
For example, you might train differently to prepare for carrying heavy loads with your arms vs. on your back. Or you might realize that an exercise routine that centers on running and cardio leaves you too worn out to lift heavy objects all day at work.
It can be very helpful to work with a strength training professional or physical therapist to develop a customized routine that mirrors the physical demands of your job. Consulting a scoliosis specialist is even better!
Tip #2: Incorporate Restorative Exercises
As important as it is to build strength to use on the job, it’s just as vital to take the time to release the stress built up by physical activity. That’s where restorative exercises and positions come in.
Some restorative poses, like hanging from a pullup bar, are designed to elongate the spine. Another great option is lying on your back on the floor with your feet propped up on a chair. You can incorporate diaphragmatic breathing and use wedges for scoliosis in this position to help de-rotate your spine.
Restorative positions help support your lymphatic system along with your musculoskeletal system. This is especially important if you spend most of your workday on your feet with gravity pulling everything downwards. Lying on your back with your feet up helps flush all the toxins in your body back up toward the lymph nodes.
Any type of mild inversion (which is not the same as using an inversion table!), like lying down with your feet up or with a pillow underneath your hips, can help rebalance everything after long periods of standing or walking.
Tip #3: Build a Self-Care Routine
A physically demanding job can put a lot of strain on your nervous and lymphatic systems, so it’s vital to find some self-care activities that support those systems.
Dry Brushing
Use a soft-bristled brush on your body to flush lymph toward the lymph nodes. Dry brushing helps remove toxins and can improve your energy and digestion. (There’s a specific technique to follow, and you can find tutorials on YouTube.)
Diaphragmatic Breathing
This type of intentional breathing can help counteract the strain of being in constant fight-or-flight mode, which is very common in high-demand jobs. I follow Dr. Andrew Huberman’s method
Breathe in quickly through the nose twice.
Breathe out slowly through the mouth once (like a sigh).
Repeat four times.
This is a great technique you can use whenever you have a few minutes to yourself throughout the day.
Quiet Your Mind
Spending some time in silence can counteract the mental toll of a physically demanding job, but it can be a difficult habit to cultivate. Many of us are uncomfortable with silence, so I recommend starting small.
Take just 1 minute per day to be quiet: no music, TV, social media scrolling, or checking email. Just 60 seconds of no engagement with anything other than yourself. Gradually work up to several minutes at a time, and see how that makes you feel.
Care for Your Whole Body
When you're figuring out how to manage your scoliosis, it’s easy to get wrapped up in the physical aspects, especially if you work a demanding job. But you are more than just a spine or a body – you are a whole person! So it’s vital to find ways to care for your mind and your spirit along with your physical body.
When you develop habits to care for yourself (your whole self!) you can start to see big improvements in how you feel.
I hope these tips were helpful for you! If you enjoyed this episode, please leave a rating and make sure you’re subscribed to the podcast to get every episode when it airs.
