Scoliosis affects about 2-3% of the population, meaning millions have some degree of spinal curvature. You might have heard about bracing, surgery, and physical therapy for scoliosis treatment, but what about strength training? Can lifting weights help? Research suggests that weight training could be a great tool for scoliosis management with the right approach. Two studies—one by Schmidt et al. (2010) and another by He et al. (2022)—explored how different exercises affect the muscles around the spine. Let’s dive into what they found and how to use it in your workouts.
The Importance of Strength Training for Scoliosis
When someone has scoliosis, the muscles along their spine do not work the same on both sides. The side that curves outward (the convex side) tends to be overactive, while the inward-curving side (the concave side) is underactive.
This imbalance can lead to posture problems, discomfort, and even a curve worsening. That’s why strength training can play a role in helping people with scoliosis feel stronger and more balanced.
Why Asymmetrical Training Helps
A study by Schmidt et al. (2010) showed that weight training for psosture and scoliosis isn’t just about getting stronger—it’s about training smarter with a goal of legthening and strengthenining specific sides of the body to stabilize and possilbe de-rotate the scoliosis. They found that specific asymmetrical exercises, (training one side more than the other) like the front press and bent-over barbell row, can help activate the weaker side of the spine (the concave side). This means that with the right exercises, you can achieve more balance in your muscles and support better posture with scoliosis.
On the other hand, symmetrical exercises (working both sides together) didn’t do as much to target the over lengthened possibly weaker muscles in the scoliosis spine. These exercises can still help with general strengthening and overtall stability. This means that with the right exercises, you can achieve more balance in your muscles and support better posture with scoliosis..
So, if you have scoliosis and you’re looking for a good workout, scoliosis, choosing exercises that challenge one side at a time may be a better way to restore balance
How Schroth Exercises Make a Difference
While weight training focuses on strengthening muscles, the Schroth Method takes a different approach. He et al. (2022) studied how Schroth exercises affect muscle activity in scoliosis patients. Their findings showed that these exercises can help train the muscles to work more evenly:
- Asymmetrical Schroth exercises increased expansion on the concave side of the curve.
- Symmetrical Schroth exercises helped elongate and lengthen the curve.
- Weight-bearing exercises (like standing and balance-based movements) activate both sides of the spine at the same time, making them great for overall strength.
Combining asymmetrical strength training and Schroth exercises may be the best way to improve muscle balance and support your spine.
How This Can Help You
1. Begin by understanding your curve and incorporate Schroth Exercises
Understanding how your spine rotates in a three-dimensional way is essential, from front to back and side to side. Before lifting weights, you should find your best posture. This means bring
1. Elongate
3. Expand into your concave sides
The Schoth exercises are designed specifically for scoliosis and can help you acheive 1, 2 &3 to enhance the benefits of strength training.
2. Use Asummetrical Strength Training to Balance you muscles
ddingTry Exercises lik
1. One arm dumbell row
2. Sincle arm overhead press
These movements help to active the over lengthened muscles of the concave side and promote better balance of the ribcage.
If you’re used to doing exercises with both sides simultaneously, try switching things up and focusing on one side at a time.
3. Don’t Skip Weight-Bearing Exercises
Movements like squats, deadlifts, and lunges engage both sides of the spine and improve overall strength. However, proper form is crucial—without it, you might end up reinforcing the imbalances you’re trying to fix.
We always suggest finding your best 3 dimentional posture with hips aligned, elongation and expansion into your collaped areas. Then begin the weight bearing exercise.
How to Get Started
If you’re ready to start strength training with scoliosis, here’s a step-by-step plan:
- Get Assessed: A scoliosis-focused physical therapist can help determine your muscle imbalances and create a workout plan.
- Try Asymmetrical Strength Training: Focus on exercises that activate your spine’s weaker side.
- Incorporate Schroth Therapy: These exercises improve posture and muscle control.
- Build Core Strength: Core stability is key. Exercises like planks, bird dogs, and dead bugs can help.
- Use Proper Form: Good technique is essential to avoid stressing your spine.
Track Your Progress: Regular assessments or EMG testing (if available) can help measure improvements over time.
Final Thoughts
Strength training can be an effective tool for managing scoliosis, but it has to be done correctly. Instead of focusing on overall strength, targeting the weaker muscles, improving balance, and incorporating posture-based exercises like Schroth is essential. Research shows that combining asymmetrical strength training, Schroth exercises, and weight-bearing movements can be the most effective way to strengthen your body and support your spine.
If you’re seeking expert guidance on scoliosis-friendly strength training, contact Scoliosis PT Jax. We’re here to help you move better, feel better, and stay strong!
Bibliography
References
- He, L., Zhang, X., Zhou, Y., Li, J., & Zhu, Z. (2022). How do Paraspinal Muscles Contract during the Schroth Exercise Treatment in Patients with Adolescent Idiopathic Scoliosis (AIS)? European Spine Journal, 31(7), 1732-1742. https://pubmed.ncbi.nlm.nih.gov/35735477/
- Schmidt, H., Heitz, A., Rapp, W., Schilling, N., & Wilke, H. J. (2010). Paraspinal muscle activity during symmetrical and asymmetrical weight training in idiopathic scoliosis. Clinical Biomechanics, 25(10), 1027-1032. https://pubmed.ncbi.nlm.nih.gov/20811080/