back problems with working out

i have severe kyphosis and scoliosis in my back since birth and worsened from games. Ive had multiple issues with fitness related activities that have inhibited me from working out for longer than 2 months at a time.

I kept telling myself i should power thru the inhibiting pain but multiple doctors have advised me to stay away from that

right now, im looking for stretches or any workouts that can help me with my back issues, i have been told its unlikely for the issues to go away. I want to work out and be a better version of myself, but my back has been the bain of my existance for years.

  1. 1 month ago

    You'll have to look into alternative medicine type people, look up books on the topic.

    • 1 month ago

      i do smoke weed regularly for pain, and on the occasional social level but it isnt legal where i am.

  2. 1 month ago

    Try yoga or pilates and find a good physio

  3. 1 month ago

    Yoga with Adriene 30 days. Any one will do but I like the one called camp or something for beginners.

    • 1 month ago

      This one is fun, did it and felt a lot more limber and relaxed.

  4. 1 month ago

    I fixed my kyphosis by rolling my back with a hard foam roller. 2 sets of 20 reps and stretching in between sets. Not sure how to fix scoliosis.

    • 1 month ago

      Please elaborate on this.

      I have kyphosis as well. I train and do a lot of pulling volume and it is helping but im just curious.

      was it just rolling your upper back on the floor with the roller?

      • 1 month ago

        nta but I used foam roller + balls every other day, cat/camel stretches, Dands, sitting on chair hands on seat behind me shoulders pulled back and head pulling forwards and back several times.
        Also did hollow body holds, bridges and cobbler's pose, wall angels and dragon flags. Physio recommended pullups and dead hangs which were also good.
        I also do some burpees almost every day, they're great for overall mobility and some cardio.

        Its a bit of mish-mash of stuff but it loosened me up. Physiotherapist checked me out and just told me it was mostly tight muscles and some of them overworking to compensate for weaker ones leading to imbalance and pain and that I could be pain free with some effort.
        One move he showed me was taking 2 kettlebells (any weights work) and raising them to my chest into a holding position. And then watching my profile in a big mirror, really showed how bent and out of balance by back was, "put your weight on your hips" helped a lot in making me stand like a normal person and without pain.

        Took many weeks and months to get better and if I stop the issues come back.
        Sorry for rambling and dunno if any of this is of use, bit drunk atm.

        • 1 month ago

          Awesome! Thank you!

        • 1 month ago

          >One move he showed me was taking 2 kettlebells (any weights work) and raising them to my chest into a holding position. And then watching my profile in a big mirror, really showed how bent and out of balance by back was
          I think you've got scammed.

          • 1 month ago

            How so? It was like in the picture and it even felt unnatural the way I was standing once he pointed it out, he just moved me a bit and it suddenly felt good didn't hurt as much, I was leaning too much backwards and that caused a lot of my issues along with my shoulders being bent etc.
            Its little things that average anon like me doesn't notice or realise but which can be massive pain.

            • 1 month ago

              >How so? It was like in the picture
              That's how it supposed to be. You shift your center of gravity(leaning torso) to balance the weight.

              • 1 month ago

                >center of mass

  5. 1 month ago

    >i have been told its unlikely to go away
    stay away from those "professionals"
    >soft tissue problem
    >cant go away
    not on its own obv, but if you do sg about it?

    anyway, correction exercises and if you are in the US I recommend Neil Hallinan of PRI

  6. 1 month ago

    Look into Pentosan polysulfate & bpc-157 to see if they can help with kyphosis and scoliosis

  7. 1 month ago

    stop being a little bitch and start deadlifts and squats, see how long you'll be a cripple after you put some plates on the bar

  8. 1 month ago

    Calisthenics, swimming, hanging - lots of hanging, stretching, back straightening harnesses. It wont be a fast process

  9. 1 month ago

    How many degrees are your angles? You can do horizontal pushes and pulls that won't load your spine. Do an easy progression. If your doctors were worth a penny they'd have advised you that you must work out and be fit for life with this condition

  10. 1 month ago

    I do pullups/chinups regularly and I am ok.
    Doing it with weights helped to improve my posture.
    t. have scoliosis and kyphosis and more

  11. 1 month ago

    I know it was a meme on SwoleShack for a while and it probably still is but I would look up ¨Functional Patterns¨ on instagram and see their testimonials/results. They have helped a lot of people with scoliosis and kyphosis.

    The only thing is that they are very anti deadlifting and squatting because they say most people don´t do it right anyway and they get hurt. They all look like a bunch of DYELS but they have helped a lot of people.
    I would do their stuff but still hit the gym without loading my spine.

    It is not impossible anon but it is going to take a long time.

    Also, there is ¨massage therapy¨for scoliosis and kyphosis but I feel like it would be better for you to do something more active where you actually train the muscles that can help your posture.

    I would stop loading my spine with heavy barbell anything and just build my legs a different way (dumbells and split squats, etc) just to be safe.

    • 1 month ago

      >but I feel like it would be better for you to do something more active where you actually train the muscles that can help your posture.
      This was the key for me. Weakened core muscles, bad posture, back muscles overworked and shoulders bent inwards.
      All of this was fixed in some months of just doing basic calisthenics and some specific exercises to target problem areas along with foam roller and balls to pummel the muscles and spine.

  12. 1 month ago

    just don't go too heavy on squats/deadlifts and shit like that
    I go for 20 reps light weight usually

  13. 1 month ago

    First thing you must do is stop sitting more than 30 minutes daily. If you can't even do that you're ngmi.

    Next thing is get a full mirror and force yourself to stand up as straight as possible, tuck your glute into a posterior pelvic tilt and pull your shoulders back and hold for 2 minutes every day.
    >3x Standing Glute Tuck 2minutes

    3rd: glute and core exercises, and rowing. You can always do rowing and glute exercises. Even if your posture is really bad. For avoid crunching or leg raising core exercises.

    Like this:
    >every day
    3x plank 1 minute
    3x glute bridge 1 minute
    3x side plank 1 minute

    >twice a week
    3-4x rowing
    3-4x harder core and glute exercises

  14. 1 month ago

    I have pretty bad scoliosis too, with lordosis and rotation. Barbell exercises at light weights shouldn't be causing you pain, except maybe squats. In fact, deadlifting is what helped my back pain more than anything else.
    Regardless of how your spine is shaped, I doubt you can't pick up an empty bar off the ground. There's your deadlift. Add weight until it's hard, but before it hurts.

    Think of it like this. Your weak muscles are struggling to support your fucked up spine. Do you think muscles that can lift hundreds of pounds are going to have much issue with an unweighted spine?

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