Can you do high-impact exercise with scoliosis?

Common guidance for those with scoliosis is to avoid doing high-impact exercise and sports (trampolining, long jump, tennis) that can jar the spine and increase the scoliotic curve. But is this really the best directive?

I think not.

While I agree that higher-impact activities are not right for everyone, and that different bodies with different curves need to be considered, I think our bodies adapt to their environments, and that you can receive many benefits from a variety of activities.

I am not a doctor, so if you have scoliosis or any back conditions make sure to check with your medical provider about what forms of movement are appropriate for you. However, remember that you are your own advocate, so if there is something you want to do, be sure to discuss it with your doctor to determine ways in which you might participate.

My own experience and research suggest that scoliosis doesn’t have to limit your activities. And though I am an advocate for yoga and swimming (activities I love that are generally encouraged for those with scoliosis), evidence exists that indicates you can attempt some other sports you were previously told to avoid.

A small study on younger females with AIS (adolescent idiopathic scoliosis) concluded, “High-impact weight-bearing exercises appear to be safe … and show a trend of improvement in bone health, muscle functions, self-image, and physical activity level, with enduring benefits lasting up to 12-month follow-up” (Lau, Cheng, and Lam). While these findings alone aren’t sufficient to base your decisions on, they are encouraging. Especially for younger people with scoliosis, high-impact exercises appear safe.

On the other end of the spectrum, another study concludes that “high-intensity and high-impact exercises are effective in improving, or at the very least maintaining, bone density in the lumbar spine and femur in postmenopausal women” (Manaye, Cheran, Murthy, et al.). Osteoporosis is not the same condition as scoliosis, but some of the concerns regarding activity are comparable: fractures from stress on your bones through movement. Though increasing your scoliotic curve wouldn’t apply here, we might compare a kyphotic curve that osteoporosis patients often have due to a scoliotic curve. How does the spine react to impact? This study shows that in older women higher impact and intensity activities are effective in improving bone density in the back.

And though this is anecdotal, Olympian Usain Bolt has scoliosis and was able to train to be a world-class sprinter. He spoke of his training with scoliosis in an interview with ESPN: “When I was younger it wasn’t really a problem. But you grow and it gets worse. My spine’s really curved bad. But if I keep my core and back strong, the scoliosis doesn't really bother me. So I don’t have to worry about it as long as I work hard. The early part of my career, when we didn’t really know much about it, it really hampered me because I got injured every year.”

Though Bolt admits to getting injured often, his experience shows that with proper training and education, you can still do the activities you want—even at an Olympic level.

I was a diver. I was never great, but I practiced and competed for six years through intermediate and high school. I remember little injuries and movements (like twisting) that were harder for me than others. Still, half of the year I hurdled down a diving board and entered the water with significant force. Diving is often on the “do not do list” for scoliosis—and yet I did it.

There are multiple reasons why people (myself included) can have success with these activities:

1.      Younger bodies – When I was a diver, I was younger and my scoliosis was either less pronounced or less impactful on my life.

2.      Increased muscle strength – Those with specific training (focusing on strong abdominal and postural muscles) or natural muscular strength can help overcome structural bone conditions like scoliosis. Muscles can help strengthen the bones and also help support them.

3.      Practice – As with any activity, you get better with practice. As you do something more your body is often better able to adapt.

I am not advocating for you race out there and start sprinting with scoliosis. I simply want to show you that with proper training, practice, and interest, you may be able to tackle more activities than you currently think possible.