Is Overhead Press Safe with Scoliosis? Here's What You Need to Know

Living with scoliosis often comes with questions, especially when it comes to exercise. One common concern we hear is, "Is the overhead press safe with scoliosis?" It's a fair question. After all, scoliosis affects the spine, and the overhead press is a demanding exercise involving spinal alignment and core engagement.

If you have scoliosis or spinal fusion and wondering about this exercise, this blog is for you. We’ll explore everything—what scoliosis is, how it affects your body during exercise, and whether the overhead press could work for you. Plus, we’ll provide expert advice, modifications, and real-life success stories to help you feel confident and safe in your fitness routine.

Understanding Scoliosis

What Is Scoliosis?

Scoliosis is a condition where the spine curves sideways, often forming an "S" or "C" shape rather than a straight line. It can range from mild to severe, and the degree of curvature can influence how much it impacts your life. Scoliosis often affects posture, muscle balance, and your spine's ability to handle load during certain exercises.

Types of Scoliosis

There are different types of scoliosis, and understanding yours is crucial for exercise safety:

• Idiopathic Scoliosis: The most common type with no clear cause.

• Congenital Scoliosis: Present from birth due to vertebral malformations.

• Neuromuscular Scoliosis: Associated with conditions like muscular dystrophy or cerebral palsy.

• Degenerative Scoliosis: Found in adults, often caused by aging and wear and tear on the spine.

How Scoliosis Affects the Spine and Muscles

Scoliosis often creates uneven muscle tension or weaknesses due to the spine's curvature. This imbalance can put extra stress on certain parts of the body. That’s why exercises like the overhead press, which rely on spinal alignment and core strength, must be approached with specific care if you have scoliosis.

Overhead Press 101

What Is the Overhead Press?

The overhead press is a weightlifting exercise where a barbell or dumbbells are lifted from shoulder height to an extended position above the head. It’s a staple movement in strength training and requires proper form to protect your spine and shoulders.

Muscles Used During the Overhead Press

This exercise primarily engages:

• Shoulders (deltoids) for lifting the weight.

• Triceps for arm extension.

• Core muscles to stabilize your body.

• Upper back for posture support.

Given its reliance on these muscle groups and spinal stability, understanding your body’s strengths and limitations is key before performing an overhead press.

The Importance of Proper Form

Regardless of whether you have scoliosis, proper form is critical for injury prevention:

• Keep your spine in a neutral position. If you have a thoracic curve, perform in front of a mirror and make sure the bottom of your ribs and top of your shoulders are level

• Engage your core for stability. Take a deep breath into the bottom of your ribs to create stability and then exhale as you press overhead.

For those with scoliosis, these alignment considerations are even more important since the curvature of your spine can make you more susceptible to strain.

Is Overhead Press Safe with Scoliosis?

The short answer? It depends. The safety of the overhead press for someone with scoliosis is not a one-size-fits-all answer. Here's what to consider:

General Concerns and Contraindications

• Spinal Compression: Lifting overhead can increase spinal compression, which may exacerbate discomfort or pain for individuals with scoliosis. If you are someone who has pain or discomfort with even lifting and carrying small objects during the day, you may need to practice other exercises to build up your stability before going into overhead pressing

• Muscle Imbalances: Uneven muscles may lead to misalignment during the lift. Pay close attention that you are not leaning or sinking down into your curve, especially on the concave side of your curve

• Mobility Restrictions: Limitations in shoulder or spinal mobility could affect your range of motion. If you don't have full overhead range of motion, you may need to practice other exercises to work on that first before going into overhead pressing.

Factors Affecting Safety

The safety of the overhead press largely depends on:

• Severity of Scoliosis: Milder cases may tolerate the lift with proper modifications, while severe scoliosis might require avoidance.

• Your Specific Curve Pattern: The location and direction of your spinal curve could impact your ability to perform the overhead press.

• Individual Strength and Flexibility: Building up the right muscle strength can mitigate risks.

• Your Technique: Execution of perfect form is non-negotiable for scoliosis patients attempting this movement.

Precautions and Modifications for the Overhead Press

Consult with Experts

Firstly, always consult a healthcare professional, physical therapist, or certified trainer with experience in scoliosis exercise. Their guidance can provide a tailored approach based on your unique spinal curvature.

Start with Warm-Up and Mobility Exercises

Begin with warm-up exercises that improve flexibility and stability:

• Foam rolling.

• Standing postural correction

These will prep your body for safe movement by reducing muscle stiffness and engaging key stabilizers.

Progress Gradually

If you’re cleared to try the overhead press:

1. Start with very light weights or even just a PVC pipe to perfect your form.

2. Focus on maintaining a neutral spine and engaged core throughout.

3. Gradually increase weight only as your strength and confidence grow.

Try Modifications

You don’t have to use the traditional barbell overhead press. Consider these alternatives:

• Seated Dumbbell Press: Provides better stability and reduces spinal load.

• Landmine Press: A more gentle overhead movement that can reduce pressure on the spine.

• Resistance Bands: Works similar muscles with less risk of spinal compression.

Remember, modifications aren't limitations—they’re smart adaptations to keep you healthy and injury-free.

Real Stories and Professional Insights

A Success Story

Dr. Beth started lifting weights as a teenager, including overhead pressing. At her peak strength, she was able to hold 1.5x her bodyweight overhead with no progression of her scoliosis curve in over 20 years. This was enhanced with the addition of scoliosis specific exercises to help support her curve from Schroth and SEAS (Scientific Exercise Approach to Scoliosis) Methods.

Prioritize Your Health and Strength

Performing an overhead press with scoliosis requires caution, preparation, and sometimes professional guidance. With the right approach—whether that means modifications, alternative exercises, or building foundational strength—you can safely incorporate movements that support your fitness goals.

Want to learn more about how we can help you exercise safely with scoliosis? Book your FREE call with us today and start your customized workout plan that supports and empowers your body.