How to Safely Perform Squats with Scoliosis

Squats are one of the most effective exercises for building strength, improving mobility, and enhancing overall physical fitness. However, if you’re living with scoliosis or have undergone spinal fusion, you may have asked yourself, “Is it safe to squat with scoliosis?” The answer is yes—but only when done correctly.

This guide is here to empower you by addressing your concerns and providing actionable, safe strategies to squat with scoliosis. You’ll also learn about additional exercises to support your spine and tips for considering professional guidance.

Whether you’re recently diagnosed, post-surgery, or looking to fine-tune your fitness routine, you’ll find the answers here.

Understanding Scoliosis

Scoliosis is a condition where the spine curves sideways, often resembling an “S” or a “C” rather than a straight line. It can present challenges for daily activities, including exercise, as it may lead to imbalances in muscle strength, posture, and flexibility. Spinal fusion patients also face unique challenges due to reduced spinal mobility.

When it comes to physical activity, especially weightlifting exercises like squats, scoliosis requires a thoughtful approach. Strength training can offer immense benefits for your core, legs, and overall bodily strength—all crucial factors in spinal stability. However, incorrect exercise form or excessive strain without modification may do more harm than good.

Squats and Scoliosis: What's the Risk?

If you’ve got scoliosis, you’ve probably heard some cautionary advice about exercises like squats. While well-meaning, these warnings often leave out an important nuance—risk comes only when the movement is not done properly or isn’t adapted to your specific needs.

Here are some potential risks of performing squats with scoliosis and how they can be avoided:

• Imbalanced Load Distribution: A curved spine creates asymmetry, which may lead to uneven pressure in your muscles and joints if squats are not performed symmetrically. Training your form can address this.

• Stress on the Lumbar Spine: Heavier weights placed incorrectly on your upper body could strain your lower back. Adjusting your load and technique mitigates this risk.

• Muscle Compensations: Scoliosis can cause certain muscles to work harder than others, leading to overcompensation on one side of your body. Strengthening your core and following squat modifications can help balance this.

The great news? With the right techniques and modifications, you can reduce these risks significantly.

Safe Squat Techniques for Scoliosis

If you want to squat with scoliosis, safety needs to be your first priority. Here’s how to do it right:

1. Focus on Proper Alignment

Alignment is especially important if you have scoliosis. Practice squats in front of a mirror to ensure you avoid asymmetry. If one side feels weaker, slow the movement down and engage your muscles mindfully.

2. Start with Bodyweight Squats

Before jumping into weighted squats, master the basics without any additional load. Pay attention to your form and posture, making sure you can keep your Standing Postural Correction in your squat:

• Stand tall with your feet slightly wider than shoulder-width apart.

• Engage your core to support your spine.

• Slowly lower your hips back like you’re about to sit in a chair, keeping your chest upright.

• Don’t go too low—stop the movement when your thighs are parallel to the ground.

• Push through your heels to return to a standing position.

3. Modify with a Stability Tool

Consider using supports like TRX straps or even holding onto a wall for added stability. This helps you control your form while reducing pressure on your spine.

4. Use Light Weights to Start

If you want to introduce weights, go slow. Begin with a light dumbbell held close to your chest in a goblet squat position. Slowly increase the load as your strength and confidence improve, and always focus on even distribution.

5. Don’t Rush the Movement

Avoid jerky or rushed squats. Controlled, deliberate movements ensure your muscles engage correctly, minimizing the risk of strain. Using tempo is especially helpful for those with scoliosis to maintain a neutral alignment. Go down slowly for a count of 3 seconds, then pause a moment in the bottom of the squat before coming back up.

6. Listen to Your Body

Your body knows best. If you feel discomfort or pain during squats, modify your form or stop completely to avoid injury. You can try different squat variations or use a leg press machine where your back is supported to reduce the load on your spine

7. Squatting with Spinal Fusion

If you have had spinal fusion surgery, it is essential to approach squatting with extra care and consideration. Always consult your doctor or physical therapist before performing squats to ensure it is safe for your specific condition and the time that you are post-op from your surgery.

When squatting with spinal fusion, prioritize maintaining a neutral spine to protect the fused segments and surrounding structures. Use lighter weights or your body weight to focus on controlled movements and proper form. Adding a stability aid like a wall or a chair can provide additional support as you squat. Avoid deep squats and high-impact variations; instead, opt for squats to a chair or bench, especially if you have a fusion that includes anchors into your pelvis. Consistent communication with a healthcare provider can ensure a safe and effective exercise routine tailored to your needs.

Additional Exercises to Support Safe Squats

Strengthening the muscles around your spine will ultimately make squats safer and more effective for those with scoliosis. Here are some complementary exercises to include in your routine:

• Plank Variations: Build a strong core to support your spine during squats. Modify with side planks to target the obliques, which can help with spinal alignment.

• Glute Bridges: Strengthen the posterior chain (glutes and hamstrings) to increase hip stability and reduce spinal stress.

• Bird Dogs: This dynamic stability exercise focuses on your core and lower back, helping improve balance and coordination.

• Lunges (with modifications): Strengthen your legs and hips while working one side of the body at a time, an effective strategy for muscular imbalances.

• Wall Sits: A lower-impact way to target leg muscles without added strain on the spine or joints.

Pairing squats with these exercises will help create a well-rounded strength-training program that promotes stability and control.

When to Seek Professional Guidance

If you're unsure about your form or modifications, it’s always wise to consult with professionals. A few reasons why working with a healthcare provider or certified trainer is essential:

• Individual Assessment: Scoliosis affects everyone differently. A professional can assess your unique spinal curve and recommend adjustments for safe exercise.

• Customized Program: Trainers familiar with scoliosis can design a workout plan that strengthens your weaker muscles while avoiding strain.

• Post-Surgery Recovery: If you’ve had spinal fusion surgery, physical therapists can guide you through recovery-friendly exercises.

• Boosting Confidence: Working with an expert ensures your workouts are safe and effective, allowing you to focus on building strength confidently.

Remember, your health is worth the investment, and long-term gains always outweigh short-term risks.

Build Strength and Confidence the Safe Way

Living with scoliosis shouldn’t mean compromising on achieving your fitness goals. With the right precautions, squats—and strength training—can be a key component of your exercise routine. Remember to start slow, focus on alignment, and never hesitate to seek professional help.

Want to learn how we can help you exercise safely with scoliosis? Book your FREE discovery call today to discuss your goals and get personalized guidance from our team. Together, we’ll create a plan that works for your unique needs.