Lifting Weights for Scoliosis

So what should you do if you have some mild Dextroscoliosis or any back problem, high risk for Osteoporosis, etc?


Let me tell you why

The more prone you are to back problems the stronger the muscles of your back need to be. This is a photo of the anatomy of muscles that make up the back particularly the lower back region.

Anatomy of the back

Those muscles exist for movement and to support the spine:

And one more thing by the way:

I MYSELF have congenital Dextroscoliosis.

My father noticed it from one of my college entrance Xrays- it indicated that one of the bones in my lower back are a little bit misaligned to the right. It’s not as worse as this though:

Mine was only a mild one.

Actually it never bothered me at that time- maybe because I was always athletic even in high school from when I was 15 when developed my posterior musculature – perhaps that is why I never felt it.

It showed up in the xray for our athletics team annual checkup. I had to get back for a special consultation. I even pleaded the physician not to fail my test since I needed the scholarship. Thankfully he just recommended me to do back exercises often and do stretches- which I did. He passed me.

So what did I do from then on?

HEAVY DEADLIFTS! Yes! Nothing strengthens the lower back better than deadlifts.

scoliotic Deadlifts

That was Lamar Gant on deadlifts

At first I had to use lighter weight to get used to it. But once I hit 12 reps- I rev up the weight till I was doing 300s in no time and the rest was history.

I never really liked deadlifts in the beginning but soon it became my favorite exercise. There is no other lift that rivals “deadlifts” in simplicity and utility- no racks whatsoever just a plain loaded barbell which you must lift from the ground up- simple enough to be loved.

The deadlift is supposed to be done with less than 10 reps; but if you have a back problem- you must first get some checkup off course before working out at all – in case some idiot missed out on that quote so don’t tell me I didn’t recommend you go seeing a physician first

And if you are worrying about that back problem- then get used to it first by doing some 10-15 reps for your first month (off course with doctor’s approval – a doctor who knows shit about sports, hopefully). Then once you developed some foundation; rev up your back strengthening program by staying below the 10 rep range. But remember that lowering your reps will require you to add one more sets which will require you to do 6-10 reps for at least 4 sets instead of 3 sets with 15 reps.
Note:  5-6 reps is actually more preferable

Another thing: Doing full deadlifts, you must keep your back staright from start to finish- you bend your legs not your back- refer to Lamar’s lift above.

Doing deadlifts will not only protect your back from injuries- it will also improve your posture. Having back problems and not having strong back muscles to support your bones will surely lead to trouble. Take a look at this guy; he is definitely not making any excuses:

Scoliotic lamar gant

That guy, Lamar Gant- deadlifts 500 pounds for fun! And oh; he weights less than 200 pounds (He set his first world record in 1974 at age fifteen by deadlifting 525 pounds at a bodyweight of 123 pounds). I don’t think he worries too much about his “back problem” does he?
Now if you haven’t noticed deadlifts are actually included into your basic program.  Now get up and do some heavy sets of deadlifts! Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
Related Posts Plugin for WordPress, Blogger...
Gym Etiquette and Discipline- Return the DAMN Weights
Find me on Google+ Ironthumb

Gain Access to Our Hardcore no BS Insider Lifting Updates and Newsletter NO CHARGE - these are worth THOUSANDS of $$dollars of PT package

* indicates required

11 thoughts on “Lifting Weights for Scoliosis

  1. OMG. Such an ignorant post. All muscles and no brain!
    If you have told your self ” Yea lift hard” after reading this then you are an ignorant person.
    Sure go ahead and do dead lifts and kiss goodbye any possibility to make you back straiter or even reverse it.
    This guys back is permanently crooked and will never be able to make is straiter. But he would have if we would have been smart about it.
    For sure the muscles he has built up will help greatly the older he gets.

      1. Wow, you are an ignorant and should consult a physician.
        If you have scoliosis, your spine is curved to one side, therefore you cant lift with proper form even if you try.

        If you place a lot of weight and pressure on your spine (just picking up weight while standing) while your spine is in a compressed state, you are just going to worsen the problem

        Think of a bent stick. If you place weight on top of it, it will keep bending and bending because of the weight.

        Also its a great way to get an hernia, but hey, keep telling people to do fucking squats/deadlift and any kind of standing/sitting excersises.

        If you have scoliosis, you have to do strength training while lying down so your spine is in a decompressed state. Also pullups ecc, but dont listen to this guy, go to the doc

        1. Dunno, I have scoliosis and so far I am still alive.. must be lucky.

          but before you comment please read the whole post – I mentioned above that everyone who has a back problem must consult a physician first like what I did – I had to be cleared by the physician in order to play for the university so please save the hate messages for political blogs?

          1. Thank you for posting this! I literally just got diagnosed with mild dextroscoliosis and was worried weights weren’t in my future since I just became obsessed with the gym. My doctor gave me PT referrals before he got the results so I am thinking of just going straight to the PT for help.

          2. Sure thing, He gave you referrals for a therapist right? I suggest you just go ahead and consult a PT.
            Just a reminder, gauge your own body – don’t forget to do with light weights first like 12-15 reps until you get the hang of it. Don’t do some crazy poundage if you’re just beginning concentrate on muscle activation and you have to really “feel” the muscle contracting – who cares if you are using 10 pounds to achieve that?!

        2. Dear lifter Nay-Sayer,

          As a 44 year old with mild scoliosis I have been lifting most of my life. The number one thing that makes my back feel better is squats, deadlifts, reverse hypers and core work. You can stabilize and slightly improve a curve, but you will never ‘straighten’ it without surgery. So unless your a surgeon, your likely a charlatan if you think you can straighten it with PT or chiro. There are a lot of CNS issues with scoliosis that are not easily addressed and at the end of the day, it’s up to the patient how they choose to manage the condition.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.