Training with Scoliosis.

[legendz]

I have scoliosis of the lower back which twists my hip a bit forward and upward on one side; I also have flat feet. These conditions tend to make my back more prone to injury and otherwise make it ache disproportionately more than other areas, particularly when I train my lower body.

Case in point: an injury I sustained to my back when doing Smith Machine Squats last night (relatively small — I've had much worse — but it happened). Deadlifts and Straight- and Stiff-legged Deadlifts and sometimes even Hyperextensions and Bent-over Rows can also trigger this unbalanced back and hip ache.

What do you recommend I do? These exercises are very effective at building muscle so I'd prefer not to stop them, and I need to use enough weight for them to be effective, but I don't want to keep injuring myself either. Perhaps it's mostly form.

Who else here has had similar situations and what did you do to address them?

Thanks.

 

[legendz]

^^

 

[musclemom]

I have numerous back problems including (but not limited to) a sacralized lordotic vertebra (one of my lumbar vertebra is fused to my sacrum, it's a congenital condition), mild scoliosis with deviated hips, hyperlordosis of the lower back, straightening of the neck curve, and degenerative discs and joints.

Smith machine squats suck, anyway, they can hurt people without any back problems. They force your body into what may be an unnatural position and change the mechanics.

That being said, the first rule is "if it hurts, don't do it." I can honestly say I have never hurt myself or put my back or neck out lifting weights.

Second, core strength is your key, you have to build your core up, as you strengthen the core you provide support for the spinal column. Find ab exercises that give you the best bang for your buck and don't hurt (e.g., I've never had trouble doing hanging leg lifts but I can't do regular sit ups).

Substitute one arm bent over dumbbell rows, where you've got one knee on the bench, for barbell rows. Standing rows don't give me any trouble, either.

As for deads, I don't know what to tell you, I have no problem with them until I get up to a certain weight, then I have to stop, I can't take the weight beyond that point because I get pain in the hip and lower back. My legs could keep going, but my back can't handle it. I say play around with your shoes, you may need a flatter shoe or one with a wedge heel, that can make a difference. Additionally, I use a trap bar, you can really keep your body straight because you don't have to worry about dragging the bar across your shins. Finally, you might have to work lighter than you would like with certain compound movements and you might have to accept that.

Finally, form really is key. If you think there's a chance you're working with less than ideal form, and aren't sure about the form, either invest in a copy of Delavier's Strength Training Anatomy or at the least check the exercise out on ExRx and work out in front of a mirror as much as you can. Get the form down rock solid with light weight before you start moving up.

All that being said, weight training is the best thing you can do to help your back, you just have to workout smart.

 

[legendz]

I have numerous back problems including (but not limited to) a sacralized lordotic vertebra (one of my lumbar vertebra is fused to my sacrum, it's a congenital condition), mild scoliosis with deviated hips, hyperlordosis of the lower back, straightening of the neck curve, and degenerative discs and joints.

Smith machine squats suck, anyway, they can hurt people without any back problems. They force your body into what may be an unnatural position and change the mechanics.

That being said, the first rule is "if it hurts, don't do it." I can honestly say I have never hurt myself or put my back or neck out lifting weights.

Second, core strength is your key, you have to build your core up, as you strengthen the core you provide support for the spinal column. Find ab exercises that give you the best bang for your buck and don't hurt (e.g., I've never had trouble doing hanging leg lifts but I can't do regular sit ups).

Substitute one arm bent over dumbbell rows, where you've got one knee on the bench, for barbell rows. Standing rows don't give me any trouble, either.

As for deads, I don't know what to tell you, I have no problem with them until I get up to a certain weight, then I have to stop, I can't take the weight beyond that point because I get pain in the hip and lower back. My legs could keep going, but my back can't handle it. I say play around with your shoes, you may need a flatter shoe or one with a wedge heel, that can make a difference. Additionally, I use a trap bar, you can really keep your body straight because you don't have to worry about dragging the bar across your shins. Finally, you might have to work lighter than you would like with certain compound movements and you might have to accept that.

Finally, form really is key. If you think there's a chance you're working with less than ideal form, and aren't sure about the form, either invest in a copy of Delavier's Strength Training Anatomy or at the least check the exercise out on ExRx and work out in front of a mirror as much as you can. Get the form down rock solid with light weight before you start moving up.

All that being said, weight training is the best thing you can do to help your back, you just have to workout smart.

Thanks for all the thoughtful advice. I'll definitely use it as I plan future workouts, especially about training the core muscles. More crunches and leg raises in the future, I suppose. Do you recommend doing any other exercises for the lower back directly?

True, given the restrictive movement of Smith Machines, I'm probably better off doing regular, freeweight Squats with a lighter weight. Ironically, I'd been using the Smith machine because some people say it actually makes the movement easier by taking the need to balance the bar out of the picture.

I've always liked One-arm DB Rows and find them to be effective. For Deads, I'll try your method of using a trap bar. Maybe it'll work for me. I'm rather tall and clearing the barbell over my lower legs has always been an issue (it moves more in a more pronounced arc than may be average).

Thanks again.

 

[musclemom]

Thanks for all the thoughtful advice. I'll definitely use it as I plan future workouts, especially about training the core muscles. More crunches and leg raises in the future, I suppose. Do you recommend doing any other exercises for the lower back directly?

You're welcome Honestly, nothing that I can think of. The ones that exercise the lower back directly are too stressful on the discs. The goal is to work the back while maintaining as close to a natural curve in the spine as possible. Working compound moves safely will indirectly, through the use of stabilizers, work your lower back.

I've always liked One-arm DB Rows and find them to be effective. For Deads, I'll try your method of using a trap bar. Maybe it'll work for me. I'm rather tall and clearing the barbell over my lower legs has always been an issue (it moves more in a more pronounced arc than may be average).

Thanks again.

I'm tall, too, (5'9") and since I'm a woman my limbs are long in proportion to my torso (I've got a 32" inseam). You're absolutely right that body size/proportions impacts weight training. I've never been able to get my bench up and I've tried everything there is. I used to have an online friend who was a female natty and had set benching records for her state. She was a little minute of a woman and was highly frustrated at the difficulty she was having in working her deadlift up to the weight I was using for warm ups. She just didn't get that, no matter what, strength or determination can't overcome leverage.

 

[djeclipse]

I have scoliosis of the lower back which twists my hip a bit forward and upward on one side; I also have flat feet. These conditions tend to make my back more prone to injury and otherwise make it ache disproportionately more than other areas, particularly when I train my lower body.

Case in point: an injury I sustained to my back when doing Smith Machine Squats last night (relatively small — I've had much worse — but it happened). Deadlifts and Straight- and Stiff-legged Deadlifts and sometimes even Hyperextensions and Bent-over Rows can also trigger this unbalanced back and hip ache.

What do you recommend I do? These exercises are very effective at building muscle so I'd prefer not to stop them, and I need to use enough weight for them to be effective, but I don't want to keep injuring myself either. Perhaps it's mostly form.

Who else here has had similar situations and what did you do to address them?

Thanks.

Never use the Smith machine for anything (side form stretching or leaning on it.

The movement of the smith machine forces your body into positions that aren't natural movement and the reason for getting hurt.

It is the most useless, detrimental piece of "equipment" ever invented in the weight training world. Stay away from it like the plague.

 

[legendz]

Never use the Smith machine for anything (side form stretching or leaning on it.

The movement of the smith machine forces your body into positions that aren't natural movement and the reason for getting hurt.

It is the most useless, detrimental piece of "equipment" ever invented in the weight training world. Stay away from it like the plague.

I've since done some regular Squats (completely freeweight, no Smith machine) and my back was fine. I'd tried to use the Smith machine before so I could take the factor of balancing/steadying the bar out of the question and use a little more weight. But, it looks as if you're right in my case. It turns out that I do need a little "play" with the bar and the Smith machine keeps this movement too inflexible for this exercise for me. Couple that with a bit too much weight and it became the recipe for an injured back. I'll focus more on regular Squats from now on.

I'm definitely not knocking the Smith machine. I've done a number of diverse exercises on it successfully with no problems (especially various Bench Presses and Military Press). It certainly has its uses. But it looks as if from now on when I do Squats, the only thing guiding the bar will be my own back, and my legs, of course.

 

[djeclipse]

I've since done some regular Squats (completely freeweight, no Smith machine) and my back was fine. I'd tried to use the Smith machine before so I could take the factor of balancing/steadying the bar out of the question and use a little more weight. But, it looks as if you're right in my case. It turns out that I do need a little "play" with the bar and the Smith machine keeps this movement too inflexible for this exercise for me. Couple that with a bit too much weight and it became the recipe for an injured back. I'll focus more on regular Squats from now on.

I'm definitely not knocking the Smith machine. I've done a number of diverse exercises on it successfully with no problems (especially various Bench Presses and Military Press). It certainly has its uses. But it looks as if from now on when I do Squats, the only thing guiding the bar will be my own back, and my legs, of course.

Good to hear you tried squats without the smith machine. Just keep the weight light, focus on form and add weight gradually, eventually you'll be doing more weight then you were on the smith machine. Work on your core as well. Are you doing full ATG squats?

The smith machine is so bad for you, even for bench and military press. It not only forces your body to use un-natural movement, but removes stabilizer muscles from the movement which it self is an injury waiting to happen.