Guides · Last reviewed 2026-11-13
Can you squat or deadlift with scoliosis?
Many adults with scoliosis lift weights. Guidelines encourage staying active, and the NHS recommends strengthening activities on at least 2 days a week for adults. The safest way in is to start light, pick variations that feel stable, and add load slowly while watching how your back responds. If you've had spinal fusion, ask your surgeon before you lift.
Start with stable variations
- Goblet squat to a box: hold one weight at your chest and sit back to a box or bench.
- Kettlebell or trap-bar deadlift from a raised height: keeps the load close to you and shortens the range.
- Split squat holding a support: works each leg on its own, which helps if one side is weaker.
- Glute bridge or hip thrust: strengthens the hips with little load on the spine.
Add load slowly
- End each set while you could still do 2 or 3 more good reps.
- Increase the weight by the smallest step your equipment allows, and only when the last session felt easy and your back felt the same or better the next day.
- Keep a note of weights, reps and how your back felt, so you can see the trend.
Form cues that help
Breathe in and brace your trunk before each rep, move at a steady pace, and keep your spine in a position that feels comfortable rather than forcing it flat. Your two sides may feel different; that's common with scoliosis. Use the range your stiffer side allows.
Ease off if
- Pain during a lift is more than mild, or keeps rising from set to set.
- Your discomfort is 2 or more points higher (on a 0 to 10 scale) the next day.
- You notice numbness, tingling or weakness in your legs. Stop, and read the red flags guide.
Get help with your technique
A physiotherapist or a coach who has worked with scoliosis can check your technique and adjust the plan for your curve. After spinal fusion, your surgeon decides when lifting is safe.