Walking with Scoliosis: Is it Safe and How to Do It
/
Scoliosis is a condition where the spine curves to the side, and it is estimated to affect 6–9 million people in the United States (American Association of Neurological Surgeons). Scoliosis can cause a variety of symptoms, including pain, muscle weakness and overstretching, changes in posture, and joint hyperextension.
Walking is a great form of exercise for most people in general and, further, most people with scoliosis. It is low impact and easy on the joints, and it can help to strengthen the muscles that support the spine, improve flexibility, and reduce pain. However, there are times when walking should be avoided.
Why might a doctor tell someone with scoliosis not to walk?
Severe scoliosis. People with severe scoliosis may have pain and inflammation that prohibits them from walking safely. Though, they should reach out to their doctors during periods of reduced pain and inflammation, to determine if it is safe to start a walking regimen.
Recent injury or surgery. Those that have recently had surgery on their spine or legs, may be advised to avoid walking until the surgical area has healed.
Certain medical conditions. Doctors may advise avoiding walking to those with a medical condition that affects circulation, balance, or coordination.
Painful or inflamed joints. For those with painful or inflamed joints, walking could make the pain and inflammation worse.
Why might someone with scoliosis have pain while walking?
The curvature of the spine can put additional stress on the muscles and joints. This can lead to pain and inflammation.
Scoliosis can cause muscle imbalances both in strength and flexibility. This can lead to one side of the body working harder or being tighter than the other, which can also lead to pain.
Scoliosis can cause nerve compression. This can cause pain, numbness, and tingling in the back, hips, legs, and feet.
Scoliosis can cause degenerative changes in the spine. This can lead to arthritis, disc issues, and other problems, which can also cause pain.
How to walk safely with scoliosis
If you have scoliosis and are planning to start walking for exercise, here are a few tips to help you stay safe:
Start slowly and gradually increase the distance and intensity of your walks. Work within a range that doesn’t cause pain. This will help your body adjust to the new activity and reduce the risk of pain.
Avoid walking on uneven surfaces to keep your body more aligned and balanced. This could include avoiding walking on trails, sidewalks, or other surfaces that are not smooth and level.
Listen to your body and rest when you need to. Don't push yourself too hard. Often the hardest lesson to learn when working with scoliosis or back pain is to take breaks and to work within where your body is at that moment.
Maintain good posture while walking. This will help to reduce stress on the spine but this requires strong abdominal muscles. Focus on core engagement during your walks.
Wear comfortable shoes with good support. This will also help to reduce stress on the spine and joints.
Use a walking stick or walker if needed. This can help to improve your balance and reduce your risk of falls and pain.
Avoid carrying additional items like backpacks and purses, if possible. Asymmetrical bags on one shoulder in particular will add imbalances to your body and could harm your posture, resulting in additional strain.
There is a safe path for walking with scoliosis but you will need to be more mindful and consider your situation each time you head out the door. If you experience pain while walking, stop and rest. If the pain persists, talk to your doctor or physical therapist. They can help you determine whether walking is safe for you and, if so, how to develop a safe and effective walking plan.