Training with a Back Condition: Scoliosis, Disc Issues, and Spinal Stenosis

Disclaimer: This is general information, not medical advice. Consult a physiotherapist or doctor before starting any rehab programme.

Different Conditions, Different Rules

“I’ve got a bad back” covers a huge range of conditions, and they don’t all respond to the same treatment. What helps a herniated disc can aggravate spinal stenosis. What works for scoliosis might be irrelevant for a disc bulge. Understanding your specific condition is the first step to training safely and effectively.

If you haven’t had a proper diagnosis, get one. A physiotherapist or doctor can tell you exactly what you’re dealing with, which makes everything else easier.

Scoliosis

Scoliosis is a lateral curvature of the spine. It can range from a mild curve that causes no symptoms to a significant curve that affects posture, breathing, and movement.

Training focus: Core stability and symmetrical loading. The goal is to strengthen the muscles on both sides of the spine evenly, improving support and reducing the tendency for the curve to progress.

Helpful exercises: Pallof press, dead bugs, bird dogs, planks (focus on keeping your body level), farmer’s walks (equal weight in each hand), single-arm exercises to address imbalances.

Be cautious with: Asymmetric loading (like always carrying a bag on one side), exercises that exaggerate the curve, heavy overhead pressing without good trunk stability.

Key insight: Many people with scoliosis train with heavy weights very successfully. The condition doesn’t automatically rule out squats or deadlifts — but it does mean you should build a strong core foundation first and potentially work with a trainer who understands spinal mechanics.

Herniated or Bulging Disc

A disc herniation occurs when the soft interior of a spinal disc pushes through a crack in the tougher exterior. It often causes pain, numbness, or weakness, particularly if it presses on a nerve.

Training focus: Avoid spinal flexion under load (rounding your back while lifting). The herniation typically worsens with repeated flexion, so exercises that keep the spine neutral or in slight extension are generally safer.

Helpful exercises: Hip hinges with light weight (maintaining neutral spine), glute bridges, bird dogs, farmer’s walks, pallof press, swimming (backstroke is usually best), walking.

Exercises to be cautious with: Sit-ups and crunches (repeated spinal flexion), heavy deadlifts and squats (not permanently off-limits, but need careful technique and gradual loading), good mornings, seated rowing machines (the forward lean can be problematic).

Key insight: Most disc herniations improve significantly within 6-12 weeks with the right approach. The disc doesn’t always “go back in” — but the symptoms often resolve as inflammation reduces and the surrounding muscles get stronger.

Spinal Stenosis

Spinal stenosis is a narrowing of the spaces within the spine, which puts pressure on the nerves. It’s more common in older adults and typically causes pain or numbness that worsens with standing or walking and improves when sitting or leaning forward.

Training focus: Extension-based movements tend to aggravate stenosis, so exercises are generally done in a slightly flexed (bent forward) position. This is the opposite of disc herniation advice — which is why diagnosis matters so much.

Helpful exercises: Cycling (the forward lean opens up the spinal canal), swimming, seated exercises, recumbent bike, gentle yoga (avoiding deep backbends), walking with a slight forward lean (Nordic walking poles help).

Exercises to be cautious with: Standing for long periods, heavy overhead pressing, exercises that extend the spine (cobra pose, superman), prolonged walking without rest.

Safe for Most Back Conditions

Regardless of your specific diagnosis, these exercises are generally well-tolerated:

• Farmer’s walks — strengthen the entire trunk while keeping the spine in a neutral position
• Pallof press — trains anti-rotation without spinal movement
• Hip hinges — with light weight and neutral spine, builds the posterior chain that supports your back
• Swimming — water supports the spine while providing full-body exercise
• Walking — the most basic and often most effective exercise for back health

How PT Tracker Helps

The adaptive plans feature and AI coach account for your specific spinal condition when building your programme. Flag your condition, and the app adjusts exercise selection, avoids contraindicated movements, and suggests alternatives via the exercise swap feature. As you progress, the programme adapts with you.

Having a back condition means training thoughtfully, not avoiding training altogether. With the right approach, exercise is one of the best things you can do for your spine.