u/MeatKooky9105

Is there anyone here with thoracic scoliosis who is currently doing strength training? I’m wondering if you’ve experienced similar problems during fitness training.

Honestly, I’ve run into so many issues while training that I’ve started doubting myself, and sometimes even feeling like life is pointless, like I’m somehow “broken” compared to normal people.

My thoracic scoliosis is around 40 degrees. If I don’t train, it actually doesn’t affect my daily life that much, which is why I’ve always felt surgery probably isn’t worth it. My curve is mainly in the upper thoracic region, especially around the shoulder blade area.

The biggest issue during training is that my scapula constantly feels like it wants to move back into the “correct position,” but because my spine is curved, it feels like there’s no proper groove or structure for the scapula to sit against anymore, so it keeps winging or sticking out.

I also have a very noticeable rib hump on the convex side, especially from the side view.

I can’t properly raise both arms overhead without my lower back automatically compensating. I suspect it’s because my thoracic spine can’t extend normally.

When I do pushups, my shoulders roll forward. It feels like the rib hump limits the space for my scapula to move, almost like my shoulder blades can’t properly retract toward the spine anymore.

As I kept training, I slowly realized that it’s not just my shoulders — my pelvis and thoracic spine both have restrictions in flexion, extension, and rotation, and even my hip mobility is different from side to side.

I’ve already tried many thoracic mobility and scapular mobility exercises, like cat-cow stretches and wall angels. I actually can’t even do wall angels properly because one side simply cannot touch the wall at all. But even after doing these exercises for a while, I honestly feel like the improvement has been very small.

At the same time, I follow some people on Instagram and YouTube who have much more severe scoliosis than I do, even 80–90 degree curves, yet they can still do pullups, dips, and all kinds of calisthenics movements without much issue.

That’s why I still believe things can improve if the training approach is correct, but right now I honestly have no idea what the right direction is.

Sometimes I wonder if I should just give up strength training entirely and stick to things like swimming, cycling, running, or ball sports instead.

But honestly, I really admire people who can train normally and build a great physique.

I feel like lumbar scoliosis probably has less impact, but thoracic scoliosis affects upper body function much more seriously. My scapular movement feels very abnormal, and even my neck has some curvature.

Has anyone experienced similar issues? What kinds of exercises or approaches actually helped you improve enough to train normally again?

Is there anyone here with thoracic scoliosis who is still doing strength training?

I have about a 40° upper thoracic curve, mainly around the shoulder blade area. In daily life it doesn’t affect me that much, but once I started training seriously, the problems became much more obvious.

The biggest issue is scapular function. On the convex side I have a noticeable rib hump, and it feels like my scapula no longer has a normal “track” to move along. It constantly feels unstable — winging, shifting, and slightly “slipping out of place.”

I can’t properly raise my arms overhead without my lower back compensating. After pushups or pullups, my whole spine often feels uncomfortable. My shoulders tend to roll forward easily, my thoracic spine feels very stiff, and even my hip mobility and squat mechanics are clearly asymmetrical.

What confuses me is that I’ve seen people with much more severe scoliosis (even 80–90° curves) still doing pullups, dips, calisthenics, and even heavy lifting with good function and control.

That’s why I still believe improvement is possible with the right approach, but right now I honestly feel a bit lost.

I’ve already done a lot of thoracic spine and scapular mobility work, but the improvements feel very limited. At times I even wonder whether I should stop forcing traditional strength training and just switch to swimming, cycling, running, or other lower-stress sports.

I’d really like to ask:

• Has anyone experienced similar scapular dysfunction or shoulder mobility limitations due to thoracic scoliosis?
• Were you able to improve it through rehab or training?
• What exercises, methods, or mindset changes helped you the most?

I’d really appreciate hearing real experiences. Thank you.