Body Pump Benefits

My Body Pump Results – part 1

So, a few months I wrote a post about how I have started to go to Body Pump classes at my gym in a bid to build strength. The reason I decided to start Body Pump was because, after injuring my shoulder muscles through running, I realised I needed to get stronger.

I think Body Pump for me is a way of taking control of my condition. Hopefully, by building stronger muscles, this will help to protect my back and core and hopefully reduce back pain over time. That’s my thinking, anyway.

I have always shied away from any kind of weights through feel of injuring my back. However, I now feel like this has had a negative effect and caused me to become very weak (especially in my upper body and back) over time. Add to that my scoliosis surgery where my back muscles were cut through and then subsequently wearing a back brace for 6 months, which meant that my back muscles weren’t really having to work at all. All this has left me very weak and vulnerable to injury when performing cardio such as a running.

Over the past year or so I have had a stark realisation that strength and resistance training is VITAL for me and I should have really started doing it years ago. The realisation came when I injured my shoulder when running (muscle strain) and then I had a body scan done at the gym which showed I had virtually NO muscle mass. This was not surprising really though, after everything I have been through!

Anyway, I wanted to follow up on my first post, update on how I’m finding Body Pump and share some small (but exciting!) victories with you.

My Body Pump Results so far…

I have now been going to Body Pump twice a week for about 6 months and have noticed that I am definitely getting stronger, which i find really exciting. It’s my favourite class in the gym and I really look forward to going. I think it’s so good because it’s FUN. As you are performing the exercises to music and in a group it’s more interesting and motivating then just lifting weights by yourself in the gym.

Below are a few benefits of Body Pump that I have noticed over the past 6 months:

        • I quickly noticed after a few months that my arms were getting more toned and defined. I now have (albeit small!!) definition in my arms and shoulders as you can see in the photo below (I really should have taken a “before” picture!)Body Pump Results
        • My strength has improved and although this is not necessarily visual, this is the reason I started Body Pump. When I started I pretty much used the lowest weight on the bar throughout the entire class (1.25kg on each side of the bar). For me, this was the right thing to do. As I had zero strength and I have scoliosis and so I knew I needed to take it easy to start with and ignore what everyone else was doing.
        • Now, I have double this for my warm up weight and am slowly increasing the amount of weight I add on to the bar for each exercise. I think it is important for anyone new to Body Pump to start light and increase the weights gradually, as Body Pump classes feature hundreds of reps and so you start to feel the burn with even the lightest of weights!
        • To give you an idea of my improvement, in 6 months I am now using the following weights (increased from 1.25kg when I first started):
        • Squats/lunges – 6.5kg on each side of the bar
        • Chest – 2.5kg on each side of the bar
        • Triceps – 3.75kg on each side of the bar
        • Biceps – 2.5kg on each side of the bar
        • Shoulders – 2.5kg on each side of the bar
        • Back – 3.75kg on each side of the bar
      • I’m sure many people would have increased even more in 6 months but as someone with zero strength 6 months ago and with my back condition I’m really proud of how far I’ve come. I have been purposely taking it slow and not rushing to increase the weights in case I cause myself an injury. I still have a long way to go to increase my strength. I still can’t do a push up for example (without using my knees). But I feel like I am now on the right track and if I carry on, gradually increasing the weights and combining with a good diet and cardio, I should keep on improving and getting stronger.
      • Even though I have a long way to go, I have noticed that being slightly stronger in general is  having a positive effect on my other cardio activities, such as my running. I am able to run faster and for longer than ever before and I am sure that Body Pump is contributing towards my running improvements.

I will update again about how I’m getting on over the coming months and lets see where this takes me and how much more I can improve.

I’d be interested to know if any of my readers have ever tried Body Pump or any kind of weight or resistance training with scoliosis? Let me know in the comments below.

I do worry sometimes that I might injure myself but I just try to keep the weights light and have been building up very gradually over time to try and avoid this.

Louise X

To find out more about Body Pump follow this link.. BodyPump – group fitness


This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing or starting a new fitness routine.

 I accept no responsibility or liability for any injuries caused directly or indirectly through the performing of the exercises described. If you feel any discomfort or pain during any exercise, stop immediately.

If you have recently had scoliosis surgery, speak to your Dr/physiotherapist in order to get tailored exercises for you while you recover. You will need to be very careful and it will probably be difficult to do anything other than walking and simple exercises for a while. (Remember NO bending, lifting or twisting for at least 6 months following scoliosis surgery).

Running with Scoliosis

Running with Scoliosis: My Top Tips

This post contains affiliate links.

Recently, I’ve been doing quite a bit of running. I completed my first Park Run in January and signed up to a few 10K races plus a 5K fun run this year.

So, should I be running with scoliosis?

The honest answer is I don’t really know.

I enjoy it, which is why I do it. I love the feeling I get after a run and the endorphins. It’s a great stress reliever and I love the fact that I can do it despite my scoliosis. I also love seeing myself improve and getting fitter and faster – especially because running is something I had always thought I wouldn’t be able to do post scoliosis surgery.

I do find running hard when I’m doing it but the sense of achievement I feel afterwards is addictive. Sometimes I worry that I’m putting pressure on the lower discs in my spine (that are unfused) by running. When I had my final post surgery checkup about a year after my surgery though, I asked my surgeon whether there was anything I can’t do. His answer was no – you can do anything. So that’s exactly what I do…!

I must admit I only started running a couple of years ago, which was 5 years after my scoliosis surgery. It did feel a bit strange at first and I had to gradually build up to running longer distances by mixing walking and running.

My top tips for running with scoliosis

I’m of the opinion that scoliosis shouldn’t stop anyone from running if they want to and feel able. However, scoliosis causes muscle in-balances, which can make those of us with scoliosis more prone to injury. I myself have injured my shoulder muscles as a result of running and as a result I’m learning to adapt my running and training regime to put less strain on my back.

These are a few tips I’ve learnt over the past couple of years running with scoliosis (post scoliosis surgery):

Don’t push yourself too hard

This is really important and I learnt this the hard way. It’s important to build up gradually – don’t try to run too far and too fast too soon. I injured my shoulder muscles by pushing myself too hard. I stupidly gave myself a few weeks to train for a 10K race having never ran in my life. Don’t do this!! If you are used to running, that’s different. But when you have scoliosis you need to be patient with yourself and pushing yourself could cause injury. Try a couch to 5K programme or mix running with walking to start with. Listen to your body and if your back starts hurting stop or take a rest.

Build up your strength

Having strong muscles is vital for running to prevent injury. Again, I learnt this the hard way and have always been afraid of weights etc in case I damage my back. This was the WRONG thing to do as it left me very weak and vulnerable to injury. I now know that it’s vital to complement running with strengthening exercises such as Pilates or any exercises focusing on the core muscles. I have been doing Body Pump classes for about 6 months now and am looking to start a class that just focuses on the core muscles soon. Exercises like The Plank are fantastic for building core strength.

Wear decent trainers


Decent trainers can make a HUGE difference to the impact on your spine and help to reduce back pain. I love Skechers memory foam trainers (I have a couple of pairs now) as they absorb the impact on your spine.

Make sure you stretch regularly

This is important for any runner but when you have scoliosis, the muscle in-balances can make your muscles feel extra tight. This is because one side often has to work harder than the other side and as a result the muscles become overworked and tired. I get really tight muscles down one side of my back due to this and a good stretch really helps. I really like the bottom to heels stretch and this Pilates for scoliosis book has some great stretches for scoliosis.

Take rest days and mix it up!


Make sure you rest in between runs. After a 5K or 10K run my lower back DOES hurt and I need a rest. I find if I run 30 or 40 minutes for say two days in a row, my back will start to hurt and my shoulder starts twinging. I’m not sure I could run every day for example. I think it’s the repetitiveness of running that my back muscles don’t like, as I injured my shoulder when I was running almost every day training for a 10K. So I now try to vary my cardio by mixing running with other exercises such as the cross trainer and spin classes.  I think it’s important to not overdo running and mix it in with other things to reduce the strain on your back muscles.

Don’t compare yourself to others

This is the crucial one! I am so guilty of this. I compare myself to everyone all the time. For example, there’s people who I go to the gym with who can run faster than me and I hate it. I wish I could run as fast as the people at Park Run who can finish a 5K in under 20 minutes. It’s important though to remember your limitations. Running with scoliosis doesn’t mean you can’t run as fast as others but you should pace yourself. And be proud of what you CAN do!

Running with Scoliosis


I personally find running fast very difficult and it feels more comfortable on my back when I am jogging at a gentle pace. When I try to go faster I end up hurting myself or feeling pain. Everyone’s different and I am just SO grateful that I can even run 5K, 10K etc, as I never thought it would even be possible.

The important thing when running with scoliosis is to start gradually and build strength in the back, core and legs which will help to build up speed and distance safely over time.

Do you have scoliosis and do any running? What are your experiences and have you got any tips? I would love to hear from you – let me know in the comments below 🙂

Louise x


This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing or starting a new fitness routine.

 I accept no responsibility or liability for any injuries caused directly or indirectly through the performing of the exercises described. If you feel any discomfort or pain during any exercise, stop immediately.

If you have recently had scoliosis surgery, speak to your Dr/physiotherapist in order to get tailored exercises for you while you recover. You will need to be very careful and it will probably be difficult to do anything other than walking and simple exercises for a while. (Remember NO bending, lifting or twisting for at least 6 months following scoliosis surgery).

My First Park Run

My First Park Run: Delamere Forest

I’ve been meaning to go to a Park Run for the last 6 months (since I registered last year). I’ve been putting it off though, mainly because I was worried that I wouldn’t be able to run the full 5K without stopping.

I got into running about two years ago now, when a friend invited me to run a 10K Race for Life for Cancer Research. That was my first ever organised race and I had about 5 weeks to train (from never having done any running in my life)!! I managed to do it in about 1 hour 17 minutes though and was pretty chuffed with myself.

Running with scoliosis…

After this, I got the running bug and continued to run in my spare time and at the gym. Unfortunately though, I injured my shoulder shortly after this and had to take a break from running for a while. I attended physio and was told my injury was due to my scoliosis. As scoliosis is a side-ways curvature of the spine, and mine is pretty severe, one side of my back has muscles that are more developed than the other side. The more developed side has to over-compensate for the weaker side, which means I am more vulnerable to pain and injuries.

Due to the pain, I decided to stop running for a while and focused on getting my back and shoulders stronger. I started going to Body Pump classes to improve my strength and spin classes to improve my fitness while I wasn’t running. I got a bit impatient though and signed up to a 5K mud run last year. I found the running part very tough though and had to stop a few times on the way round.

New Year, new running goals…

This year, after 6 months of body pump classes, I felt like my back was finally ready to cope with running again. So as part of my New Year Resolutions, I decided to try and get back into running. Earlier this month, I signed up to a couple of 10K races later in the year for motivation and vowed to finally make it to a Park Run.

Park Run Quote Scoliosis

The moment of truth…

The day I chose (Saturday 28th January) wasn’t exactly the best weather wise. It was freezing and chucking it down with rain. Nevertheless, I dragged myself and my boyfriend out of bed at 7am, determined to do it.

When we arrived at Delamere, I was a bit nervous. I didn’t know what to expect or whether I’d be able to make it round without stopping. I’ve ran/jogged 5K on the treadmill a few times recently but there’s a difference from being on a treadmill to being outside in the freezing cold rain and mud.

I needn’t have worried though.

As soon as we arrived I was put at ease. As we all gathered by the start line, one of the friendly volunteers asked if there was anyone there who hadn’t done it before and explained everything to us. We basically just had to run/jog/walk round and at the end they scanned our bar code and gave us our time. It wasn’t a race and there were people there of all abilities and ages (even dogs!)

I was totally unorganised in the excitement of it all and forgot to turn my RunKeeper app on until about 0.5Km of the way round. I also couldn’t get my headphones on quick enough as the run started, so I had to run with no music, which I’m not used to!

In the end though, I thoroughly enjoyed it. The weather was bad which made the track very wet and slippy but despite this, I managed to RUN THE WHOLE 5K WITHOUT STOPPING!!

Not only that, my time was pretty good (for me!) at 33 minutes. This to me is a HUGE achievement and I cannot tell you how proud I am of myself for doing it and finishing at this time. To be honest, I didn’t care about the time I just wanted to get round without stopping.

There were 280 runners and I wasn’t last! Woohoo!

Park Run Results Delamere
My Park Run Results

I have ran 5K before but a year ago it would take me around 40 minutes, so I have really improved. Plus, I think if the weather and conditions were better I may have been able to get round even quicker. We also started at the back (as we didn’t know what to expect) which made it harder to get past people at the start.

I really think the Body Pump and spin classes have improved my fitness and running capabilities. This was the first run in a long time where it actually felt comfortable, easy-ish and I actually enjoyed myself. I love the endorphins I get after a good run and felt on a high for a good few hours after I finished. I think it was endorphins that kept me going in the end.

Delamere is a lovely venue for Park Run and I really enjoyed the scenery of the forest and lake (even if it was ridiculously muddy!) There were also a few hills thrown in! The volunteers and other runners were all really friendly too and it’s like a lovely community. I especially loved how some runners who had finished quickly stayed and cheered the rest of us on.

I NEVER EVER thought that I’d be able to run 5K after I had my scoliosis surgery 6 years ago. However, I have continued to train and push myself and continue to improve as the years go on. It’s an amazing feeling!

I would highly recommend Park Run to anyone. It’s free and really well organised with loads of friendly people. I am definitely planning on going regularly so that I can keep on improving! I’ll also try and take more pictures next time.


Pilates for Scoliosis - Curves Twists and Bends

Pilates for Scoliosis: Review of Curves, Twists and Bends

This post contains affiliate links

I recently purchased the above book from Amazon “Curves, Twists and Bends: A Practical Guide to Pilates with Scoliosis” and thought I’d share my honest opinion.

Pilates is something I’ve always wanted to get into, as I know it’s important for me to have a strong core. I have been to the odd Pilates class over the years but I’ve always left feeling underwhelmed.

The issues I’ve had with Pilates classes are:

  • Some Pilates exercises I can’t do due to my fused spine.
  • The classes have been too big for one-on-one guidance.
  • I’ve  worried about doing the exercises incorrectly due to my scoliosis.
  • I’ve felt embarrassed being singled out due to my “condition.”

This year however, I really want to focus on strengthening my core muscles and maybe giving Pilates a chance. I feel like this is especially important because I am starting to get into running again.  They do have Pilates classes at my gym but I don’t fancy going for the above reasons. Also, I feel like I need to be taught by someone who has experience in teaching people with scoliosis to truly benefit.

So…I had a bit of a look online and came across this Pilates for scoliosis book on Amazon and thought I’d give it a try.

What I like about this book..

  • It’s written by Annette Wellings, who suffers from major scoliosis herself and is a trained Pilates instructor. This reassures me that she understands scoliosis and that the exercises are tailored to help scoliosis.
  • It explains very clearly and in detail the causes of scoliosis pain, and provides specific exercises to target specific “bossy” and “underdeveloped” muscles that develop as a result of scoliosis. I found this part of the book really interesting as it helped me to understand why I get the pain I do.
  • The exercises are categorised into 7 categories:
    • The basic top 10.
    • Stretches.
    • De-rotation exercises.
    • Lengthening exercises.
    • Letting go of the bossy muscle.
    • Teaching the weak side to talk.
    • Pelvic Stability.

This is useful because you can choose the exercises that suit your particular situation (see below).

Pilates for Scoliosis - Exercises
Pilates for Scoliosis – Exercises
  • The book features easy to follow “stick person diagrams” to illustrate how to do each exercise (shown below).
Pilates for Scoliosis- Exercise Example
Example of the exercise illustration
  • Most exercises can be performed whether you have had scoliosis surgery or not. The ones that may be difficult for those who have had scoliosis surgery are specified.
  • There are so few reliable resources out there on Pilates for scoliosis, that it’s a breath of fresh air to actually have a book with Pilates exercises tailored for scoliosis.

What I wasn’t so sure about..

  • As the book is aimed at the general reader, there is quite a lot of information at the beginning of the book about scoliosis. For example, what it is, types and causes. I didn’t really find this useful as I already knew most of it and just wanted to get into the exercises.
  • Some of the exercises aren’t relevant to people that have had scoliosis surgery (although it does state).
  • While the stick diagrams are good, it may have been clearer to supplement some of the exercises with pictures/photographs of someone performing them.
  • Towards the end of the book there’s a chapter called “Strategies for Living with Scoliosis.” Again, while some parts of it could be useful for someone who hasn’t had surgery (e.g. clothing advice), I thought this wasn’t really that relevant if you’ve had surgery to correct scoliosis, or you’ve been living with scoliosis for a long time. On the other hand, if you’ve been recently diagnosed with scoliosis, this information would probably be very useful.


For me, there was a lot of information in this book that I already knew and wasn’t really relevant. I think if you’ve had scoliosis for a while you’ll probably already know about it and how to cope with the condition. However, the section explaining the psychology of scoliosis and understanding scoliosis pain was really interesting.

There aren’t many reliable resources out there for Pilates for scoliosis – especially for people who have had the surgery. Therefore, the exercises in the book will be useful for anyone with scoliosis, whether you’ve had surgery or not.

They are gentle, low impact exercises and stretches designed to improve muscle strength and reduce the pain and muscle tightness associated with scoliosis.

It has good reviews on Amazon and is pretty good value so I would definitely recommend if you are looking for some safe Pilates exercises to help with scoliosis.

I think this book would be of particular use to those who have recently been diagnosed and want to learn more about the condition and ways to manage pain.

Related Posts

My Favourite Scoliosis Exercises


This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing or starting a new fitness routine.

The exercises listed in this article are intended to be helpful for those who have either not had scoliosis surgery or who have fully recovered. They will not be suitable for everyone with scoliosis. I accept no responsibility or liability for any injuries caused directly or indirectly through the performing of the exercises described. If you feel any discomfort or pain during any exercise, stop immediately.

If you have recently had scoliosis surgery, speak to your Dr/physiotherapist in order to get tailored exercises for you while you recover. You will need to be very careful and it will probably be difficult to do anything other than walking and simple exercises for a while. (Remember NO bending, lifting or twisting for at least 6 months following scoliosis surgery).

My 5 Best Scoliosis Exercises

Getting Fit with Scoliosis: My 5 Best Scoliosis Exercises

Getting Fit with Scoliosis: 5 Best Exercises for Scoliosis

This post contains affiliate links

I thought I’d share my favourite scoliosis exercises and fitness challenges that have helped me since my scoliosis surgery. If you have scoliosis and fancy a new challenge, or want to get fitter, why not give some of the below a try..

1. 10K steps a day challenge

Scoliosis Exercises - Walking
I personally think the 10K steps a day challenge is a fantastic challenge for those of us with scoliosis. Walking is a great scoliosis exercise, as it is low impact but incredibly effective at strengthening muscles in the legs and back. Walking also counts towards your recommended 150 minutes of weekly exercise.

If you are new to walking or find it difficult, it’s best to start gradually. Use an app on your phone to find out your average daily steps and increase the amount gradually. I use my Fitbit and I find this really encourages me to move more. It’s surprising how achievable 10K steps a day really is, even if you work in an office like me. If you’re interested, I wrote a post on how much I love my Fitbit and how much it’s helped me.

If you can commit to walking 10K steps a day, you will feel great. It will help to strengthen your back muscles, which will help with back pain over time. I now try and get 10K steps most days and it’s become part of my daily life.

2. 30 day Plank Challenge

I believe the plank is one of the best scoliosis exercises. Having a strong core is essential to keeping the lower back strong, reducing pain over time and preventing injury. The other great thing about the plank is it’s an alternative exercise to sit-ups if you find these difficult. It still works the core muscles, without putting too much pressure on the back/hips.

Equipment needed:

The good news is, you don’t need any equipment! You can pretty much do it anywhere and as it only takes seconds, it’s easy to fit around your day. There are many free apps you can download for a 30 day plank challenge, where you increase the time you hold the plank for each day. The only thing you may find useful is a decent exercise mat as it makes it more comfortable on your elbows. You can also use a Pilates/Fitness ball to rest your elbows on if getting down to the floor is too difficult. This is a variation I did when I was recovering from my scoliosis surgery.

If you’re wondering how to do the plank, check out this link or the photo of me doing the plank above.

There are many variations of the plank. If you are new to it, you can start by performing the plank on your knees or by using a Pilates ball as shown in the video below.

Scoliosis Exercises – Plank

3. Pilates

Scoliosis Exercises - Pilates

Pilates is a fantastic exercise for scoliosis, as it builds core strength. This is vital for supporting the spine and managing pain. I have attended Pilates classes in the past and it’s something I plan to do more of as I want to focus on increasing my core strength.

For those of us with scoliosis, it’s important to find an instructor with experience in teaching those with back conditions. It’s also important to make sure that the positions are done correctly to reduce the chance of injury.

Pilates books and DVDs for scoliosis

There are thousands of Pilates DVD’s available and it can be difficult to know which one to choose when you have scoliosis.

I was recommended and have purchased the below Pilates DVD by my NHS physiotherapist. It is specifically aimed at people with low back pain. I’ll be giving it a go and reviewing it soon, so look out for that. 🙂

I have also recently bought this book “Curves, Twists and Bends: A Practical Guide to Pilates for Scoliosis.”  It has great reviews and tailored Pilates exercises for scoliosis.

Pilates ball scoliosis exercises

There are many useful scoliosis exercises that can be done using a Pilates ball (also called a fitness ball, stability ball or gym ball). I’ve listed my favourite Pilates ball scoliosis exercises and some useful resources below. These are all exercises I have been given in the past by a physiotherapist/personal trainer.

Pilates ball Wall Squats – how to do it:

  1. Place a Pilates/Fitness ball between your lower back and the wall
  2. Stand with your feet shoulder width apart and bend your knees very slightly, placing your hands on your thighs or hips
  3. Slowly squat down, bending your knees until the legs form 90-degree angles at the knees.
  4. Hold for a few seconds then slowly stand back up
  5. Repeat for 10-15 reps and do 3 sets (depending on fitness level)

Scoliosis Exercises: Wall Squats

Pilates ball Roll Out – how to do it:

  1. Kneel in front of the ball and place your hands on the top
  2. Roll the ball out in front of you as far as you can – keep your core pulled in and your back and arms straight
  3. Roll the ball back to start
  4. Repeat for 10-15 reps and do 3 sets (depending on fitness level)

Below is a good video which shows a few basic exercises on the ball for the core and back. These exercises are very similar to the ones I was given shortly following my scoliosis surgery. Just sitting on the ball and making small movements as shown in the video below really helps to improve core strength, balance and control, which is important following scoliosis surgery.

Scoliosis exercises – Core strengthening

Equipment needed:

I think it’s definitely worth investing in a stability/Pilates ball. There are so many stability ball exercises out there that can benefit scoliosis. These type of exercises help to increase core strength, whilst minimising strain on the back/spine. As with all exercises though, it’s important that they are done properly. If you are new to using a stability ball, it might be worth having someone to help you to start with as it can be tricky keeping your balance (I’m speaking from experience here)! It’s also important you get the right size ball for your height. A good guide is that when you are sat on it, your thighs should be at a 90 degree angle to the floor.

4. Cycling

Cycling is a great exercise for scoliosis as it is low impact, but it is also a fantastic cardio workout and strengthens the core muscles! You can either use an outdoor bike or an indoor exercise bike at home or at a gym. I prefer using an indoor bike and I’ve recently started going to spin classes at my gym. Spin classes are extremely difficult for me, but a great challenge and I really feel like I’ve worked up a sweat afterwards! It also feels like there is a lot less pressure on my back than when I go for a run. Cycling really is an amazing work out and great for improving your overall fitness.

5. Light weights and stretches

It’s important to keep the back strong and I’m of the opinion that strength training and stretching should not be feared by those of us with scoliosis. It is actually necessary in reducing pain and reducing future risk of injury. I used to be scared of using any kind of weights but I have recently started going to Body Pump classes as I want to get stronger. It’s important to start with light weights though and to avoid any exercise that causes pain.

Examples of the type of strength training exercises I have recently started doing can be found here. Everyone’s scoliosis is different though and these exercises will not be suitable for everyone. It’s important to discuss any new exercise regime with your Dr, personal trainer or physiotherapist to make sure that it is tailored to your needs.

Equipment needed:

If you are not a member of a gym, then it may be worth investing in some free weights / dumbells and doing some light weights at home – they can be done while watching the TV! Remember to start light at first to avoid injury.


Stretching is very good for those of us with scoliosis as it can improve flexibility and help to reduce pain.  Resistance bands are great for that – there are many exercises and stretches available using resistance bands online or from your Dr/physiotherapist.

Examples of some useful scoliosis stretches can be found here.

Scoliosis Exercises – Summary

Exercises for scoliosis should always be about keeping moving and should focus on developing and improving core strength. A new year is always a good time to make changes for the better and I’m going to be focusing more on improving my core strength, as well as continuing with my body pump, 10K steps a day and spin classes.


Do you have scoliosis and have a favourite exercise or fitness challenge that helps/has helped you?

Please share in the comments below 🙂

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This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing or starting a new fitness routine.

The exercises listed in this article are intended to be helpful for those who have either not had scoliosis surgery or who have fully recovered, they are exercises that I find useful and will not be suitable for everyone with scoliosis. I accept no responsibility or liability for any injuries caused directly or indirectly through the performing of the exercises described. If you feel any discomfort or pain during any exercise, stop immediately.

If you have recently had scoliosis surgery, speak to your Dr/physiotherapist in order to get tailored exercises for you while you recover. You will need to be very careful and it will probably be difficult to do anything other than walking and simple exercises for a while (remember NO bending, lifting or twisting for at least 6 months following scoliosis surgery). 

Fitbit quote

I heart my Fitbit <3

This post contains affiliate links

It’s a known fact that sitting down all day is bad for us and this especially true for those of us with scoliosis  – personally I find that my back hurts a lot more and feels much stiffer if I don’t move around regularly. Walking is a fantastic way for most people with scoliosis to stay in shape as it doesn’t put too much pressure on the back and over time it can help to keep the back and core strong, which can help to protect the discs in lumbar spine and reduce pain. This is vital if, like me, you have had spinal fusion, as staying fit and strong can help to prevent disc wear and tear below the fusion. Walking can even help with losing weight, which inadvertently may help to reduce back pain over time by reducing the amount of pressure on the spine.

Now, I have always considered myself pretty active and it is because of my scoliosis that I try to go to the gym 3-4 times a week, but the problem is that (like a lot of people) I drive to work and then I work in an office and so I’m sat down for the majority of the day Monday – Friday, which does not help my back or core muscles at all.

So, in a bid to move more, in January this year I bought myself a Fitbit Charge HR. The reason I bought the HR version initially was not to purely monitor my steps, but to also monitor my heart rate at the gym, as I wanted to make sure my heart rate was in the right “zone” for working out and I wanted to know how far I could safely push myself to get fitter. The HR version also monitors your sleep which is pretty cool.

As soon as I started using it though, I got addicted to counting my steps and it came as a bit of a shock to see how few steps I actually did in a day. I knew that sitting down all day in an office was bad for my back and that I did most of my activity after work, but having my Fitbit really highlighted how bleak my average daily step count was.

With the Fitbit you can set yourself a step goal for each day, and the recommended number of steps is 10,000 per day (about 5 miles). What became quickly apparent, was that in an average work day, I was struggling to even reach 3,000 steps, plus I had long periods of time throughout the day where I was inactive.

I find that having my Fitbit on really does encourage me to get up and move around more often at work, even if it’s just to go and make a cup of tea or walk the longer way back to my desk. I now make sure that I go for a 30 minute walk everyday at lunchtime and I go to the gym after work everyday if I can. I find that if I can do these two things, I usually meet my 10,000 a day step goal quite easily in the week and I can often get up to 15K steps on a “gym day” depending on what I do (the Fitbit doesn’t record steps for things like indoor cycling or spin classes).

What’s worrying though, is that in an average work week, if I DON’T go for a walk at lunchtime or go to the gym I will get around 2-3K steps in a day, which I think is pretty poor. If I go for a 30 minute walk at lunchtime but don’t go to the gym I will get around 6K steps, which is better but still a far cry from the recommended 10K. This is worrying because the majority of office workers will be in the same boat and probably getting around 3-4K steps a day, which is not even half of what they should be getting. I think it highlights that, for people with sedentary jobs like myself, you really do have to make a conscious effort to fit exercise into your daily routine.

I’ll be honest, having my pitiful step count on my wrist and on the app (especially when compared to my friends who have more active jobs) really does push me to go for a walk everyday at lunchtime, or head out for a walk/run at the weekends, even if it’s cold or raining! Whereas pre-Fitbit, on an average workday I would have happily worked through lunch or just sat at my desk, in my car or in the kitchen at work to eat my lunch, which would not have done anything to help me or my back.

I do find that getting 10,000 steps is much easier for me at the weekends, I usually find that a 90 minute walk does the job nicely and this can be fitted in fairly easily. What’s interesting though, is how many steps I do when I’m out shopping at the weekend, out for the day, or away on holiday – for example, it’s not unusual for me to do up to 25,000 steps a day when I’m out shopping, which goes to show how bad office work can be (I now use it as an excuse to go shopping at the weekends!)

Another good thing about the Fitbit, is the fantastic app which features a dashboard of your daily stats and some challenges (workweek hustle, weekend warrior and goal day), so you can basically compete with friends to get the most steps in a day, work week or weekend. I must admit this really brings out my competitive side and I have often found myself walking/running up and down the corridor of my flat or running furiously on the treadmill at the gym to get more steps and win the challenges (or just not come last)!! Plus, competing with friends and earning the various Fitbit trophies and badges that are on offer also helps with keeping motivated.

I would go as far to say that my Fitbit has been once of the best things I’ve bought this year, it’s changed my life and sadly I think I would find it difficult to live without it now, or particularly to exercise without it – I feel a bit lost if I’m not wearing it and I hate having to take it off to charge it.

Fitbit quote

If you are into running, it’s also fantastic for that as the HR Fitbit also monitors your heart rate and can be used in conjunction with apps like Runkeeper.

Fitbit dashboard
Fitbit dashboard

If you don’t fancy splashing out on a Fitbit there are also plenty of free apps out there that count your steps. The health apps that come free with most smartphones now are pretty good and will do the job nicely, for example the iPhone Health app, the only downside is that you need to remember to have your phone on you all the time.

There are also Fitbits that will simply track your steps, so if you’re not bothered about the sleep tracking and the heart rate monitor that come with the HR Fitbits, these are an alternative lower cost option. There are of course lots of other fitness trackers out there, my advice would be to do your research and get the one that looks right for you.

Why not give it a go and see just how many steps you do in a day?

You could start by using an app on your phone – it may just surprise you. I guarantee walking more (if you can) will help you to feel fitter and stronger, which may help your back pain over time as you get stronger :-). One word of warning though – getting your daily step goal can become highly addictive!!

If you are new to walking or struggle with walking, even just improving a bit on what you do now each day will help. The Mayo Clinic recommend adding 1000 daily steps each week, so if you start monitoring your steps and find you are doing 4000 steps per day now, simply set your goal at 5000 steps each day. I know increasing my daily steps has helped me and I’m definitely more active and feel fitter now than before I started tracking my steps.

Also, if you’ve recently had scoliosis surgery it’s important to try and move around as much as possible and I think that having a fitness tracker could help with that. I’m not suggesting you try and do 10,000 steps early on in your recovery as that will be far too much at first but it’s important to try and walk a bit each day in the first few months post surgery and make sure you move around the house frequently if you can – whatever feels comfortable for you. I say this because when I was recovering from scoliosis surgery I actually developed Oedema in my leg because I was sat down too much and not moving enough. So it’s important to try and keep moving during recovery, even if it’s just a little bit when you can to limit the chance of developing Oedema or something more serious (such as a blood clot).  You can read more about my recovery from scoliosis surgery here.

P.S In case you are interested, the Fitbit I have is the one below (I have it in purple :)). I bought mine from Argos in the sale but they are cheaper on Amazon at the moment. If you already have a Fitbit and want to challenge me please do contact me and I’ll add you on there :0)




Get some decent trainers!

It’s important to note just before I go, that whilst walking can be a great, low impact way for me to stay in shape post spinal fusion, it’s also important that I protect the un-fused lower discs in my back (L3 and below, as I’m fused T3-L3) and avoid putting too much strain on them.

As an extra precaution, if I’m walking long distances I usually wear my Skechers memory foam trainers, which I originally bought to do the Cancer Research 26 mile Shine Walk a couple of years back (I now have two pairs!) I love them because they are sooo comfy and the memory foam helps to absorb some of the impact, which I find helps with the lower back pain I sometimes get after walking long distances. Plus, I think that they look great too as there are lots of vibrant colours and designs to choose from. I really can’t recommend memory foam trainers enough if you have scoliosis or suffer from low back pain – I don’t think I could go back to wearing “non-memory foam” trainers now.

You can buy the Skechers memory foam trainers from any Skechers store but they are also available from Amazon and tend to be much cheaper online in general.

Keep on movin’

Louise X

Disclaimer: This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing or starting a new fitness routine.


Body Pump

So, for about 6 weeks now, I’ve been going to Body Pump classes twice a week at my gym.

For those who don’t know what Body Pump is, it is a 60 minute class where you use a barbell and weights throughout. It focuses on strengthening and toning by using light to moderate weights with lots of repetition and pretty much covers all the major muscle groups in your body so you get a full body workout.

A few years ago, such a concept would have terrified me.

You see, I have always avoided any type of weight based exercise in the fear that I would hurt my back and so as a result, I have always focused on cardio exercises in my 9 years of gym membership. However, the irony of this is, in attempting to protect my back by avoiding any type of weight lifting or weight machines, I have inadvertently made my back weaker and more susceptible to injury.

It is the reason why I injured my shoulder running last August, because my back and shoulder muscles were so weak after years of neglect. It was also a bit of a wake up call when I had a body scan test at the gym  earlier this year, which revealed I was way below normal for skeletal muscle mass. It kind of all made sense and I’m really surprised I haven’t injured myself sooner to be honest, with all the exercise I do.

So my recent shoulder injury, the results of the body scan, the advice from the gym instructor and physio I was seeing at the time for said shoulder injury, all suggested that I needed to get stronger and build more muscle to avoid further injury in the future. It was the combination of these events that led me to book onto my first Body Pump class.

I won’t lie to you, the first class was tough. But not as tough as the days that followed where I struggled to lift my arms to open a cupboard door or to straighten my hair! Luckily though, I had started with the lightest weights available (1.25kg) on each side of the bar and (ignoring the instructor who kept shouting to the class to add more weight) kept them on for the whole of the class. Now, six weeks later, I am really enjoying Body Pump and it is one of my favourite classes.

I think the key for anyone doing a class like this for the first time (not just those with scoliosis) is to start gradually. Start with light weights and build them up slowly over a period of weeks or months to avoid injury. Many people in the class lift ALOT of weight, but most of them have been going for years. I try to ignore what everyone else in the class is lifting and focus on myself. It’s not always about how heavy the weight is, but about the repetition of the exercises – you can still benefit from the class by simply using the bar with no weight at all. I know I have a back condition and need to take it slow but I also know that over time, there’s no reason why I can’t lift the same as some of the others in the class.

I am very slowly building up the weights I use and I can feel myself gradually getting stronger – although it is early days yet. I am hoping that eventually, I will feel the benefits of complementing my running and cardio exercises with strengthening exercises, which is something I never really thought about before but which I now know is key for avoiding injury.

The other benefit of strengthening exercises when you have scoliosis is pain management – having a strong back, core and shoulders is so crucial for those with scoliosis and for those that have had scoliosis surgery as it can take the pressure off the discs in the spine and reduce pain over time.

So, this is what I’m focusing on at the moment. In all honestly the Body Pump class has been a revelation to me and I really should have started doing something like this sooner. Although, I’m sure I’m not alone in that I would guess many people with scoliosis avoid using weights for fear of hurting themselves. The truth I’ve discovered recently though, is that not doing strengthening exercises can cause worse problems in the long run. It’s a catch-22!

What I like about the Body Pump class though, is that you follow a structured routine and have an instructor who shows you what positions you should be in to avoid injury, whereas when I’m in the gym with all the weight machines and free weights I don’t know where to start!

I’m also complementing Body Pump with spin classes at the moment and I do bits of running in between (albeit not as much as I’m trying to focus more on strengthening my muscles).

Yes, sometimes I do worry that I may be doing too much and I might injure myself again, but I really feel that doing nothing (i.e. no exercise) is far worse and would cause me more pain and issues long term.

For me, keeping healthy and active helps me to take control of my scoliosis and also helps to keep my pain levels down.

I will update how I’m getting on with Body Pump over the coming months!

Stay strong 🙂

Louise X

Pretty Muddy

Pretty Muddy!

I love a good challenge and continue to push myself following my scoliosis surgery. So, earlier this year, despite injuring my shoulder running last August, I decided to sign up to Pretty Muddy – a 5K muddy obstacle course – to raise money for Cancer Research UK.

I was a bit nervous and worried that I wouldn’t be flexible enough to do all of the obstacles, especially as I knew that some involved crawling under nets through the mud. However, I was determined to give it a good go and religiously followed the training plan on the Race for Life website for 12 weeks before the event.

It was a few weeks ago now, but I successfully completed the race AND, best of all, I managed to do ALL of the obstacles.

Yes, it was a fun run and most people weren’t taking it seriously (there were women of all abilities and fitness levels taking part) but I was extremely proud of myself, as I never thought I’d be able to do ANYTHING like this post scoliosis surgery.

These type of events have previously filled me with fear and I certainly wouldn’t have been able to do it just a few years ago!

Thankfully, I have noticed in the last couple of years that my flexibility has improved immensely, whether this is down to all the gym work I do or whether it’s because my surgery was 6 years ago now I’m not sure but I think it’s this improvement in flexibility that enabled me to complete this obstacle course.

It continues to amaze me what I can do with my fused spine and it just goes to show my scoliosis shouldn’t stop me from trying new things and pushing my limits. Not only did I raise hundreds of pounds for Cancer Research, I also achieved a new personal goal.

I’m not going to lie, my lower back was sore for a day or two afterwards, which was likely because of all the bending and stretching to get over and under obstacles, but luckily this was temporary and overall it was great fun!

I definitely would do it (or another mud run type event) again 🙂

Louise X

  • Pretty Muddy!
Race for Life Medal

Race for Life!

This weekend I did something I thought would never be possible following my scoliosis surgery. I ran 10K (!) through Delamere Forest for Race for Life to raise money for Cancer Research UK. 

I’m not going to lie, the training was hard for me. Especially as I only signed up 5 weeks before the event and so had limited time to train (plus I had never really ‘done’ running before!).

I always thought running and scoliosis didn’t really go together and have always found running difficult. But in 5 weeks I managed to build myself up to complete the race in 1 hr 17 minutes, which I’m so proud of. Now I feel fitter and stronger than ever and hope to improve my running and fitness in time and build up to a quicker time.

After surgery I had to learn how to walk again, so after all I’ve been through with my back I’m really not bothered about being the fastest. I’m just grateful that I can be IN a race at all.

It just goes to show that even after scoliosis surgery I can do anything I put my mind to and I’m so proud of myself.

Now I’m more determined than ever, if you tell me I can’t, I’ll prove to you I CAN 😉


Louise xx

Happy New Year – 2014!

A bit late now I guess but Happy New Year! 

I wanted to write a bit of an update on me and how my back is doing now I’m 3 1/2 years post op. 

Flexibility wise my back is the best it’s been since surgery and bending to pick things up off the floor, rolling over in bed and things like that no longer seem to be an issue for me, which if you’d told me that at around 3 months post op I’d never have believed you! It seems that I can now bend quite normally and I notice my metalwork less and less now despite being fused to L3, which is encouraging. 

The only annoyance for me now is my shoulder, which I still get quite a bit of pain and discomfort in, partly because I have a winged scapula and the shoulder blade is not in the correct place. I’m not sure if this is down to my residual thoracic curve or as a side effect of the surgery or a bit of both. I went to the doctor mid last year about pain in my shoulder and lower back (which is not as bad, only if I’m on my feet alot) and she prescribed me Naproxen and referred me to the physio again. 

I started taking the Naproxen for a while but found it didn’t really do anything so, for now, I don’t take any painkillers as 1. I don’t like taking them and 2. I haven’t really found a painkiller that does the job and doesn’t have any horrible side effects. 

The physio I saw late last year was quite useful, she basically said the reason I get pain in my back and after I’ve been to the gym for example, is that as I have the metalwork in there, my muscles have essentially become “lazy” and some of them aren’t working as they should as they rely on the metalwork to do the work for them. So if I go to the gym for example, I end up using more muscles than I should do to over compensate for the ones that are being a bit lazy, which gives me more pain and achyness the next day.  I suppose it makes sense and I never thought of it like that. She showed me some simple exercises to do to “activate” some of my muscles again which I found very useful, although I must admit I didn’t have the time to do them as religiously as I should have done.

As it was an NHS phsyio, they can only see me for 6 weeks at a time and then discharge me even although I’ll never be “cured.” I think this time it was worthwhile going though, although no doubt I’ll be back again at some point! I think there should be a different system for people with long term conditions, as we need really need long term physio and support rather than continuously having to go back, see a new physio each time and be discharged again.

She did recommend a pilates DVD for people with long term back pain, so my plan now is to try that and see how I get on. It’s so hard to know what the best exercises are when you have spinal fusion as you want to keep your muscles strong but you don’t want to do damage or make any pain you have any worse.  I wanted to start going to the pilates classes at my gym but I just know I won’t be able to do half of the moves and will just end up feeling embarrased.

Anyway, I’ll update how I get on with the DVD, hopefully it will be of benefit to me!