Strength Training for Scoliosis: Expert Tips From Dr. Beth Terranova
Is strength training OK for scoliosis patients? Are there any restrictions on strength training or weightlifting exercises? It’s a common question that many scoliosis patients ask, and today, I’m answering them with help from Dr. Beth Terranova, PT, DPT, of Strength & Spine.
Dr. Beth is a fellow scolio-warrior and a scoliosis specialist certified in the Schroth method. She helps her clients manage their scoliosis symptoms via specialized strength and conditioning coaching.
Dr. Beth was diagnosed with scoliosis before high school. Though she was participating in sports, her orthopedic specialist told her that she shouldn’t carry her textbooks to and from school. When a librarian pointed out that she was strong enough to carry a backpack and play sports, Beth started questioning the idea that her diagnosis should prevent simple actions like carrying textbooks.
Beth ran track in high school, and her coach incorporated Olympic weightlifting to boost the team’s performance. As Beth continued to train and compete in Olympic weightlifting (at the national level) and later in powerlifting, she discovered how helpful the exercises could be for scoliosis patients.
Strength Training and Scoliosis
As Dr. Beth worked with scoliosis patients seeking Schroth therapy, she noticed that many of them were frustrated by a lack of accurate information about strength training and scoliosis. Their personal trainers didn’t know what scoliosis was or how to adapt their strength training routines.
But Dr. Beth knew from her experience how beneficial weightlifting was for her. And she had started incorporating Schroth exercises into her own training to manage her scoliosis. Soon, she began offering customized strength training advice to her clients. Today, she offers online training and coursework for scoliosis patients who want to improve their strength and overall health.
Myths About Strength Training and Scoliosis
There’s a lot of misinformation about scoliosis and strength training.
Myth #1: Strength training is dangerous for scoliosis patients.
It’s a common misconception that lifting weights and participating in resistance training is harmful for scoliosis patients. Many patients hear from their doctors that lifting weights will progress their curves or put them at risk for a herniated disk.
However, the truth is that strength training can be very beneficial for scoliosis patients as long as it’s done properly. The spine is designed to carry weight, so strength training doesn’t have to be prohibited.
Myth #2: All strength training is the same.
Another area of misinformation involves strength training itself. Many people (including healthcare professionals) don’t understand what strength training is or how many different forms it can take.
Encouraging a scoliosis patient to strength train isn’t necessarily telling them to start competing in Olympic weightlifting or powerlifting (although that is possible for some people, as Dr. Beth can confirm). But “strength training” covers a broad range of exercises and intensities, so most scoliosis patients can find a version that works for them.
Strength training is the same for those with and without scoliosis.
Perhaps one of the reasons that many doctors and PTs are hesitant to suggest strength training to their scoliosis patients is that they’ve seen what happens when trainers and coaches don’t take an individual’s scoliosis seriously.
Some exercises aren’t ideal for scoliosis patients, and many trainers don’t have the specialized knowledge to understand what they should and shouldn’t recommend for a trainee with scoliosis. That’s why it’s so important to work with a professional who specializes in training individuals with scoliosis.
How Strength Training Can Help Scoliosis Patients
While many people believe that lifting weights will progress scoliosis, there is no medical evidence to back up that theory. In fact, the only case study on strength training and scoliosis shows just the opposite: strength training has a positive effect on scoliosis symptoms.
Benefit #1: Strength training improves bone density
One of the biggest benefits of strength training is that it helps increase bone density. This is important for everyone, but it’s especially crucial for people with scoliosis.
Most scoliosis patients have lower bone density than the general population. And women experience a decline in bone density when they go through menopause. So taking steps to increase bone density is extremely important for women, especially those with scoliosis.
Benefit #2: Lifting weights is empowering
Scoliosis can make patients feel weak and frustrated about their physical limitations. But strength training often has the opposite effect! Many individuals who strength train (especially women) feel a sense of accomplishment and become more confident about what their bodies can do.
Plus, building strength in the gym has countless benefits in real life. Building strengths makes it easier to carry groceries, pick up your children, and maintain an active lifestyle. Scoliosis patients who are told to avoid building strength have a higher risk of hurting themselves throughout the day when they have to pick up something heavy or stand for a long period of time.
Benefit #3: Strength training improves alignment
Strength training helps you understand your body better. And building muscle can make it easier to maintain proper alignment, even with scoliosis. Weighted exercises also challenge your body and give you more motivation to improve your posture and alignment.
Strength Training and Osteoporosis
Strength training is one of the best ways to help prevent osteoporosis. In some cases, resistance training can even help individuals regain bone density that has been lost (as shown in this study).
How exactly does resistance training build bone density? It essentially places two different loads on the bones: the weight itself and the “weight” of the muscles pulling on the bones. Those stresses cause the bones to break down (in a small way) but more importantly, to rebuild themselves stronger.
If you want to build bone density through strength training, it’s imperative to use the right amount of weight. That means choosing a weight that’s actually challenging and then increasing that weight progressively as your body adapts and grows stronger.
There’s No Age Limit on Strength Training
It might seem like lifting weights is something only younger people should do, but that’s not the case. You’re never too old to start strength training — Dr. Beth works with clients in their 70s and 80s!
And the same idea applies to scoliosis patients. It’s never too late to try strength training. Many patients with pain or curve progression think that strength training isn’t possible, but it is! It’s all about finding the best exercises and the right load to challenge the body without overly stressing your spine.
How Not to Strength Train With Scoliosis
Are there certain lifts that scoliosis patients shouldn’t do? Will deadlifts or overhead presses hurt the spine?
There isn’t a definitive answer — it really depends on the person and their unique situation. It’s also important to consider your personal comfort level. You may not be comfortable with the idea of lifting a barbell over your head or holding it on your back to squat. And that’s OK! The key is finding a program that feels right for you and your curve.
It’s also important to focus on your form as you continue to progress your lifts. Scoliosis can make “textbook” form impossible in some lifts, but there are still ways to do those moves safely. Just make sure you continue to maintain the best possible form as you add weight.
Managing Your Scoliosis With Strength Training
I loved talking about strength training with Dr. Beth. It was fascinating to hear her insights and discuss how she’s changed her own training routine from Olympic weightlifting to powerlifting to her current “bodybuilding” training strategy that’s focused on hypertrophy.
If you’re interested in working with Dr. Beth to incorporate strength training into your scoliosis management routine, check out her Scoliosis Strength Program. It’s completely online and offers you a completely customized training program.
Strength & Spine also offers self-paced courses on various scoliosis topics, including this free guide on strength training with scoliosis. You can find Dr. Beth on Instagram and YouTube @strengthandspine, and at The Scoliosis Strength Club on Facebook.
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