Tips for this?I go to the gym and I try to strengthen my core because I assume this will help.Running makes it way worse but the gym doesn't hurt at all, as soon as I warm up all my issues are gone.
>>76771754can you touch your toes? start there if not otherwise do zercher jeffersons curls with perfect form (check online). youll always have a small "tinge" in your back but you can get rid of it. also dont forget ab isolations
I have skulliosis, or had it as a child. Had back problems all my life. The pain slowly went away as i got fit. When i started i was weak enough that hiking with a backpack strengthened my back. Take babysteps and you'll get there. Took me years of progressing from there up to cardio and doing construction and eventually ended up lifting and i never have back problems anymore.
>>76771775oh i forgot deadhangs, a minute a day
>>76771754Just let me grab you with my big, strong hands. One *crack* is all it'll take to straighten you out.
>>76771779This is good advice. Getting in better physical shape, especially core exercises, will help your back.ONE BIG CAVEAT:Listen to your body. Any time your back is telling you that this particular movement or activity is bad, heed that warning. Always ease in to anything that involves twisting or bending your spine, and slowly back out if it starts to feel bad at all.
>>76771754Just this >>76771798. Take your time to improve your overall health and you'll appreciate it. I had a tough time with my lower back (very minor scoliosis) but pushed myself on RDLs and pulled my lower back muscles so badly I couldn't walk for a few days. It took a year to fully heal (plus I was rushing my recovery recklessly lol).Nowadays I take my time warming up for RDLs, and I have since managed 315x6 (much better than when I injured myself on 185x6).
>>76771754dead hangsback extensionsside extensions with dumbbell/kettlebellthere was a guy on tiktok that almost completely removed his aggressive S curve with exercises
>>76771846genuine question, how do you do deadhangs when your feet touch the ground? do you just bend your knees? it always ends up feeling like it takes the stretch off my back.
>>76771843Doing RDL with huge ROM gives me unusual sensations in my lower back. As it turns out the big stretch faggots don't know anything and limiting the ROM actually hits the hamstrings instead of pulverizing your spine.
>>76771856yes, bend knees and through hip the leg weight will redistribute to lower backif you put legs up, knees in line with back then you can feel it, but you will also feel the hamstrings :/
Don't squat or deadlift. Do leg press and hamstring curls for legs, lat pulls and cable rows are great back exercises for scoilosis. Face pulls are essential for correcting posture, which will make you look so much better. Also after any workout where you where overhead pressing or loading weight into your spine do some dead hangs to decompress.You also need to work on your erector spinae, you can't really do this by lifting (hamstring curls and cable rows help a little bit) Do bird dogs 3x10-15 three times a week, followed by 3 sets of planks, plus 3 sets of planks ON THE COCAVED side of your spine only. Never do side planks on the convexed side. You're convexed side is working overtime and is likely causing any aseymtry in your muscles , so training that side will be painful, and training the other side will strengthen your erector spinae and should help make your back look better. You can also do back extensions if it's not painful, if it hurts you need to strengthen your erector spinae first. Start with bodyweight and see how it feels, it's essential you don't overdo it.
>>76772070I go to the gym every morning Mon-Fri and they have me doing bird dogs and planks every single day. I also dead hang at the end every time.I haven't done deadlifts yet (only sumo and RDL) but they do have me doing squats.Generally I have no pain on my spine itself, it's all muscular. If I stand still doing nothing for a while it starts to hurt and eventually locks up, like if I'm in the kitchen preparing food. But as soon as I warm up it goes away completely.
>>76771754ring dinger
>>76771775>can you touch your toes? start there if notqrd on this? What should I avoid if I can't?
>>76771754Ive posted this a few times when this comes up, but look up the schroth methodYou can fix it yourself at home
>>76771754Dead hang, work on core strength, stretch/yoga and lay flat on hard floor, also sleep on a firm mattress.Swimming, floating in water will equalise the pressures acting on your back and assists in symmetrical muscle gain and core strength.
>>76772070Any tips on chest training? Scoliosis causes winged scapula on the "raised" side so it's hard to push chest without shoulder discomfort.
Just stand up straight bro.
>>76771754
>>76771754I got scoliosis since high school, never went away, but thanks to exercising it causes me zero issues. Standing for longer than an hour is a bitch though.I guess you gotta learn to live with it.
>>76772334nta but if you cant bend down and touch your toes easily then you cant really do jeffersons curls
