Should You Continue Exercising with Muscle Soreness? Expert Insights

Q: Should You Continue Exercising with Muscle Soreness? Expert Insights

Chichi： (1) Scoliosis not only affects developmental aesthetics but also causes long-term muscle imbalance on both sides of the spine due to the curvature, which can lead to degenerative arthritis of the spine and back pain in adulthood. <br>Generally, the treatment options are a

Should you continue exercising if you have muscle soreness?

Hello Dr.
Huang,
I have a very mild scoliosis and often feel muscle soreness on the right side of my spine.
I consulted a rehabilitation specialist who said that correction is not necessary and that I should just do sit-ups regularly.
I have been doing them at home, managing to do about sixty to seventy each time, but I’ve noticed that the pain on the right side of my spine is worsening.
I’m concerned that my posture might be incorrect.

I later found online that to protect the spine, it’s best not to sit all the way up during sit-ups, but to only lift the shoulder blades off the ground.
However, after doing this for a few repetitions, I start to feel dizzy, have difficulty breathing, and my neck becomes stiff, making it impossible to continue.
Is my posture still incorrect, or could there be another underlying condition? Are there other exercises to train my abdominal muscles while protecting my spine?
Additionally, it’s commonly recommended to engage in physical fitness two to three times a week.
However, if I still feel muscle soreness when it’s time to exercise, should I push through the pain to make progress, or should I wait until the soreness subsides? If I wait until I’m not in pain to exercise, does that lead to an "all or nothing" approach to fitness?
Thank you!

chichi, 20~29 year old female. Ask Date: 2005/03/28

Dr. Huang Jianling reply Physical Fitness

Chichi: (1) Scoliosis not only affects developmental aesthetics but also causes long-term muscle imbalance on both sides of the spine due to the curvature, which can lead to degenerative arthritis of the spine and back pain in adulthood.
Generally, the treatment options are as follows: 1.
Postural correction and exercise therapy: For curves less than 20 degrees, classified as mild scoliosis, patients should focus on postural correction and exercise therapy, with follow-up examinations every six months to monitor for any worsening of the curvature.
2.
Bracing: For curves between 20 and 40 degrees, classified as moderate scoliosis, in addition to exercise therapy, patients must wear a brace to prevent worsening, with follow-up examinations every three to six months.
3.
Surgical treatment: For curves greater than 40 degrees, classified as severe scoliosis, conservative treatment is often ineffective, and there is a high likelihood of continued deterioration, necessitating consideration of surgical intervention.
Due to advancements in spinal surgery techniques and instrumentation, the risks of surgery have decreased, and the effectiveness and stability have significantly improved.
4.
Functional electrical stimulation to increase muscle strength on the weaker side of the spine.
5.
Utilizing electromyography biofeedback by placing sensors on the concave side of the curve; when the patient's spine over-curves, the device emits a sound to remind the patient to maintain proper posture.
Therefore, it is essential to understand the direction and angle of the curvature (Cobb’s angle) and to strengthen the muscles on the opposite side of the curve as much as possible.
(2) Sit-up position: Cross your arms over your chest, bend your knees at about 45 degrees, and secure your ankles with a fixed axis; touch your thighs with your elbows and then lie back down to complete one repetition.
(3) Muscle soreness indicates that the load has exceeded capacity; gradually increase the load, ideally three to five times a week.
Sincerely, Dr.
Huang Jian-Ling.

Reply Date: 2005/03/28

More Info

When it comes to exercising with muscle soreness, it's essential to understand the body's response to physical activity and how to manage discomfort effectively. Muscle soreness, particularly delayed onset muscle soreness (DOMS), is a common experience after engaging in new or intense workouts. While some soreness is normal, it’s crucial to differentiate between mild discomfort and pain that signals potential injury.

Firstly, regarding your experience with spinal discomfort and the exercises you've been performing, it’s important to ensure that you are executing movements correctly. Performing sit-ups or any abdominal exercises with improper form can exacerbate existing issues, such as your mild scoliosis. The advice you found about not fully sitting up during sit-ups is valid; instead, focusing on lifting your shoulders off the ground while keeping your lower back in contact with the floor can help reduce strain on your spine. If you are experiencing dizziness, difficulty breathing, or neck stiffness, these could be signs of overexertion or improper technique. It may be beneficial to consult a physical therapist who can provide personalized guidance and ensure that your form is correct.

In terms of training your abdominal muscles while protecting your spine, consider alternative exercises that are less likely to aggravate your condition. Planks, for example, are an excellent way to strengthen your core without putting excessive strain on your back. Side planks can also target the obliques while promoting spinal stability. Additionally, exercises like bird-dogs or dead bugs can enhance core strength while maintaining a neutral spine position.

Now, regarding your question about continuing to exercise when experiencing muscle soreness: it is generally advisable to listen to your body. If the soreness is mild and you feel capable, engaging in light to moderate exercise can actually help alleviate discomfort by promoting blood flow and reducing stiffness. However, if the soreness is significant or if you experience pain, it’s wise to allow your body time to recover. This doesn’t mean you should stop exercising altogether; instead, consider modifying your routine to include lower-impact activities such as walking, swimming, or cycling, which can help maintain fitness levels without exacerbating soreness.

The concern about becoming inconsistent in your workout routine is valid. It’s a common dilemma for many individuals. The key is to find a balance that allows for recovery while still maintaining a regular exercise schedule. If you find that you are frequently sore after workouts, it may be beneficial to adjust your training intensity, volume, or frequency. Gradually increasing the load and allowing adequate recovery time between sessions can help prevent excessive soreness and promote long-term progress.

In conclusion, while it is possible to continue exercising with mild muscle soreness, it is crucial to pay attention to your body’s signals. Focus on proper form, consider alternative exercises that protect your spine, and adjust your routine to allow for recovery. If soreness persists or worsens, consulting with a healthcare professional or physical therapist can provide further insights and tailored advice to ensure you are exercising safely and effectively. Remember, the goal is to enhance your fitness while minimizing the risk of injury.

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