I’ve had a lot of questions on how to tell which part of the scoli curve is concave versus convex. It’s time to have a lesson on deciphering scoli curves.
Every scoliosis curve has a concave and a convex part. They are opposing sides of the curve. Most scoli spines have multiple curves and therefore have multiple concave and convex parts of the spine.
I have a silly way to remember which side is the concave part of the curve by thinking of an actual cave made out of rock. If I’m inside a cave it’s round over my head. If I’m “in” the cave portion of a scoli curve it’s rounded over my head. Therefore, I’m “in” the concave portion of the curve.
If I remember which side is the “cave” (concave) part of a curve, the opposite side of the curve is the convex portion. To give you a visual way to remember the convex part of a curve think of the rounded mirrors used in stores to prevent shoplifting. It’s rounded out, or curved out so the store manager can see lots of people in the store from standing in one spot. The convex part of the scoli curves rounds out.
I’m going to use the picture sent to me by a young woman in Asia I used in the blog post here to describe this further.
The numbers 2 and 3 are the concave portions of the curves and numbers 1 and 4 are the convex portions of the curves. Can you see how 2 and 3 are “inside the cave” of the curve? Can you visualize how 1 and 4 are going out?
Most people’s muscles are beefier and more built up on the convex portions of their curve (1 and 4 in the picture above). While they are the longer muscles, they’re usually the workhorse muscles and have been attempting to hold the back upright for many years. The muscles inside the concave portion are shorter and usually more atrophied, which would be 2 and 3 in the picture above.
Let’s take the norm of muscle development for scoliosis and turn it on its head. I wrote about Usain Bolt here, who happens to be of my favorite people living with scoliosis. For the third Olympics in a row he’s won the 100-meter dash and continues to reign supreme as the fastest man in the world. Yes, he has scoliosis if you didn’t know. And no, he has never worn a brace or had surgery.
His back fascinates me, scoli anatomy nerd extraordinaire that I am, because he has trained the muscles in both of his concave portions to be BIGGER than the convex portions. That’s crazy from an anatomical standpoint!
I don’t want to get any emails from people saying that’s just how he was built. No way. No scoli backs are built like that. I’m sure that’s how his trainers have halted the progression of his curves and helped his back, pelvis, and legs to function at the elite level that they’ve function at over the last 3 Olympics. He has more muscle in the concave portions of his curves because he worked those areas of his back to help stabilize his scoli curves.
There you have a break down of the convex and concave portions of curves, the natural muscle development, and then what the fastest person in the world has done with his scoliosis to throw the normal concave/convex muscle development on its head.
There is one question that remains still: How do I build up the correct muscles in my back to halt to progression of my curve? Ah, yes, the million dollar scoliosis question.
Eight years of researching and toying around with exercises for different scoli bodies led me to write the book Analyzing Scoliosis; The Pilates Instructor’s Guide to Scoliosis. The book, which has over 50 research referencing, gives you the tools you need to figure out which exercises your unique scoliosis body (or that of your client’s) needs to stabilize the curves. It was a labor of love and has helped those with scoliosis all around the world. I can’t encourage you enough to get the book so you can educate yourself.
I have thoracic/lumbar scoliosis with my largest curve being in the thoracic area. I see a massage therapist 1-4 times a month to help break up areas of tension, and she’s commented that it feels like I have extra tissue
& lots of “crunchiness” in my thoracic area. Is this common With your scoliosis patients? Can it ever get better?
Hi Annie, I’m glad to hear you’re seeing a massage therapist regularly for your scoli. My guess is that she’s referring to the muscle in the convex part of your curve where the muscle is more developed. Yes, this can improve but you need to start to strengthen the other side. I teach how to do this in my latest book Analyzing Scoliosis, which I’d recommend you get. I also teach lessons virtually if you’d like me to teach you specific exercises for your body. Info on all this is on spiralspine.com. Your body can improve, yes. Blessings, Erin Myers
HiI have a couple other questions! I have done schroth and have pads and know where they go on my body. Im doing mat Pilates. Is it appropriate to pad yourself for all Pilates moves? Such as the 100’s? Also, when do you know you are at a place where both sides of the spine are firing together and it’s time to move to bilateral work Such as in the shoulder blades and thoracic area? Thanks a bunch and merry Christmas!
Hi Serena,
Yes, definitely pad while you’re doing Pilates! Combine you’re Schroth breathing while you do Pilates and it’s a fabulous scoliosis combo. Great question about the bilateral work. You know it’s time to move to bilateral work when your convex side doesn’t spasm and you can maintain your lengthened and derotated position you were taught in Schroth when doing bilateral work. Blessings, Erin
In general – at what degree of curvature do you tend to see people start to experience significant pain? is there a pattern you see?
Hi Leah,
Interestingly, I’ve know many people with very mild curves be in more pain than those with larger curves. I have some clients with curves 50 degrees and higher with almost no pain, and some clients with curves in the teens that complain a lot more of pain. Now, that’s not the case always. The body likes balance, so if you learn to balance your curves out, and find great movement and manual therapists to keep your muscles strong and supple, the degree of your curve shouldn’t matter. Don’t let numbers dictate you, but listen to your body and give it what it’s asking for.
Blessings,
Erin
I was diagnosed with very mild scoliosis recently and I want to understand how the curves behaves. The diagnosis was lower Thoracic curve concave to the right with a slight compensatory lumbar curve concave to the left. cobb angles were 10.6 and 10.3 respectively and there is a small amount of rotation within the upper lumbar portion.
I am suffering from left shoulder, neck and arm pains.
Unfortunately, i don’t have the xray film.
Can you show me how my spine looks like with the scoliosis findings. im kinda confused of concave to the right means.
also, what are the stretch and strengthening exercises I can do.
Your reply will be highly appreciated.
Thanks.
Hi Chelle, I think drawing your curves out will help to make sense of what’s going on, because the description of your curves seems a little off. Watch the Start Point Series to learn to draw out your curves https://spiralspine.com/starting-point-series/ . Once we have a picture of what we’re dealing with we can make a plan.
Your curves are really mild and the pain you’re feeling doesn’t match with the mild nature of the scoli. Hmmm. I’d love to do a virtual lesson with you to help you figure this out and get to the root of it. You can email clientcare@spiralspine.com to get more info on virtual lessons and possibly get one set up. I do them with people all over the world.
You’re hungry to learn about your scoli, so I’d strongly suggest you get my latest book Analyzing Scoliosis which you can find here https://spiralspine.com/scoliosis-store/ . It’ll teach you to analyze your back and teach you exercises for it.
The more info you get on your body the quicker we can get to the root of it. Great job being proactive with your scoli. Blessings, Erin Myers
Hi Erin! I have been reading through your blog and watching some of your videos online. You are the first person to validate my experience that my pain and tightness is on the convex side of my thoracic curve! I have a mild curve but for whatever reason I have had a lot of pain in my right shoulder, neck, perI-scapular area and down the right arm. I woke up one day with terrible nerve pain 6 years ago and at that time an X-ray showed that I had 13 degree right thoracic scoliosis. I am 36 and never knew about this. I did physical therapy which helped at first then I continued to have intermittent pain off and on. An MRI showed an annular tear in my c- spine so I probably had other issues going on as well. Anyway fast forward all these years later and I’m still having spasms and pain. Recent X-ray shows an increase in my curve to 17 degrees right thoracic 8 degrees left lumbar. Ive seen multiple physical therapist and also done Schroth (with great results!) however, no one can tell me why my right convexity is so tight and painful. It sounds like we a similar pain pattern in the shoulder blade. Im excited to start some of your workouts and will by buying your new book soon! I have question though that therapist haven’t had a solid answer for and I’m wondering if you have seen this.. I should have a lean (low shoulder) to my left but my right shoulder is my low one. Even on X-ray I can see that it’s lower on the right and right hip is just a tad higher. I have asked if this is functional and my therapist felt that since I had a 5 degree rotation in my ribs (with scoliometer) that this must mean that it is structural. By the way schroth decreased my thoracic rotation from 5 degrees to 3! Yay! Im trying to do everything I can to keep this from getting worse. I have little boys to take care of and I’m going to give them the healthiest mom possible! Just want your input on the right sided lean since you’ve seen so many scoliosis bodies! Also, if you have any advice for easing the shoulder blade/neck pain that would be great! Sorry this was so long and God bless!
Serena
Hi Serena,
It sounds like our bodies are very similar. I wonder if you have a mild compensatory curve in your cervical spine going to the left. Depending on if and where the vertebral junction is between the curves, where it switches, that might be why your left shoulder is higher–it switches to a left convex curve at the very upper parts of your thoracic spine. Five degree rotation with a scoliometer doesn’t tell you at all if all of this is stemming from a leg length discrepancy or not. Totally don’t agree with your therapist there. Have your therapist measure your legs and see if they are the same length to get a definitive answer here. Your right scapula and spine are physically closer together than the left side, which is why the right side is in spasm. That’s how it is for me. Try this: release right mid traps and rhomboids, work left mid traps without right side firing, release right anterior shoulder muscles under clavicle and that whole area and see if life gets better. PS My latest book Analyzing Scoliosis (on amazon) will give you lots of specific exercises for this. Blessings, Erin
Awesome! Thank you for responding! Yes i do have a small compensatory curve in my neck and the juncture between the two is high near my clavicLe line so that makes sense. So the thoracic rotation does not automatically mean that the scoliosis is structural? I was under the impression that a positive adams test meant that it was structural. I may have misunderstood that though. Im no Longer seeing my therapist as I was only allowed so many sessions through my insurance. I do the schroth on my own now. I will attempt to measure my legs with my husbands help. Thank you for the advise!
Serena, structural vs functional is an interesting topic for people with scoliosis. If there is no leg length discrepancy, no malformed vertebra, no tumors or tethered spinal cord issues or anything else out of the ordinary, then…what is the cause of it? This is the million dollar question. What started it? It doesn’t seem like something structural. Nothing can be pinpointed. I have other research in my latest book Analyzing Scoliosis that points to research for some people in the situation you’re in (and have some hunches of other ideas), there isn’t a commonly talked about root. While this is still a question yet to be answered, you can start to be proactive for your scoliosis through movement. That I know. If you need guidance on this, head to the resources page on spiralspine.com. Blessings, Erin Myers
Hi. When practicing bird dogs for a right thoraciccurve. If starting one sided to strengthen would the leg on concave side or convex side be up? My son has right thoracic curve thanks!
I want you to put your hands on your sons low back right near his spine. Usually, when muscle firing patterns are working well, when the left leg is raised it’ll fire the muscles in the low right back. It’s a cross-body firing pattern. If the goal of the bird dogs is to fire the muscles in the low right back, concave right lumbar, it’d the the left leg you’d want raised. But, many people (myself included) don’t have muscles that fire appropriately in the lumbar spine, which is why your hands need to be there to see if it’s firing appropriately. Also see if how the spine looks and how the muscles look when both sides are done. If you’re really stuck you can always book a virtual lesson with me, but I bet you could figure it out. Great job on working to figure this out. Blessings, Erin
Hello. I’ve been reading your book analyzing scoliosis and beginning to better understand (was so confused as to which side to work or release. Still am a little). so for the small ball massage against a wall. If the convex is to right (right thoracic). I would hold the ball against the wall with the right side of my back and move it inward? Would this release the short muscles which would be on the right ?
Usually the spasms occur on the convex side of each curve, so that is usually where the ball goes. But, if you’re tight in the concave part, then by all means put the ball there and release. You won’t hurt yourself by releasing tight tissue around your spine–wherever it is. Happy rolling, Erin
Hello Erin,
I have a convex to the left lumbar curve. If one leg is shorter than the other is it usually the leg on the side of the convex curve of the spine? I just received your book and am looking forward to really understanding better how my spine moves.
Laura
Ps – sorry for the punctuation. For some reason I cannot capitalize anything!!!
Hi Laura,
Yes, if you have a curve that’s convex to the left in the lumbar and you do infact have one leg longer than the other, it would usually be the right leg. Now, just because you have a convex curve to the left doesn’t mean you have a leg length discrepancy. You could have even lengths of your legs and still have a convex curve to the left. Happy analyzing your scoliosis! Blessings, Erin Myers
Correction to previous post. Son has pain in the lower right back after stretching. Which would be the convex side
Thanks
Hi Elizabeth, It sounds like your son has an upper right thoracic (right convex, left concave) curve and lower left lumbar (left convex, right concave) curve. Is that correct? If that correct? So after stretching he feels pain in his lower left concave spine? -Erin
Pain was in the right convex side ..lower
Yep, so roll the convex. It’s following the normal pattern of oftentimes where pain is–in the convex part of a curve because the muscles are tired, in spasm, and overworked. Erin
Correction to post: my son is feeling the pain in the lower right area. Not left. (So to the convex side)
Thank you
My son has a right thoracic curve and I’ve been helping him with some stretching exercises and yoga. Today he said he’s feeling pain in his lower left back. .. could the stretching be causing that ( he’s also been playing a lot of basketball but always does).
Hello!
I train my concave side but after or during training i get muscle spasms on my convex side.
Does it mean that i am doing something wrong or is it normal?
Ann, This backs up my point that your concave musculature needs work and your convex musculature are the work horses of that scoli curve. How are you working the concave muscles? Your right and left muscles are not bi-laterally even, so if you’re doing bi-lateral exercises where both sides are working evenly, that’s not going to be a wise choice and your convex muscles will end up in spasm. You need to play around with exercises working one leg or arm (depending on where your curve is) in either a prone (on your belly), side, or on an angle on your side or standing leaning forward or sideways. If you need exercises ideas there are many in my latest book Analyzing Scoliosis or my online workshops. You can access all these on the resources page on spiralspine.com. Occasionally I post exercises on social media, too. Great job wanting to understand your scoliosis more. Keep experimenting. Blessings, Erin
Erin, thank you very much for your prompt reply!
Well, I live in Russia and have found exercises (in russian) on youtube for thoracic scoliosis. I can leave a link if required.
THe spasms on convex side appear after these kind of exercises: lying down on the stomach, the arm on the concave side is extended overhead so it is resting on the floor with a dumbbell in the hand, the arm on the convex side is extended aside (without a dumbbell). From this position I push my upper body with both arms up, squeeze both hands and hold for 5 sec, then lie down for rest. 8 repetitions of these exercise and then different variations of it. But after these exercises i get spasms on my convex side (on shoulder blade) though i keep dumbbell in the hand of my concave side. That seems strange to me
Hi Ann,
That’s not a good exercise for you. You’re working all your convex muscles a ton with this exercise, and that’s why they’re in spasm. You need to work your concave mid and lower trapezius (trap) muscles it sounds like and release your convex side. You’ll need to do one-sided work, not bi-lateral work (which is what that exercise is that you described). I bet your convex side’s rhomboids, upper traps, and levator scapula are also in spam. Those need to be rolled out with a ball. I give written descriptions of these exercises plus pictures in my book Analyzing Scoliosis. You might also be able to find exercises for these that I’ve put up on social media.
Blessings,
Erin
What are your thoughts about chiropractic care and general physical therapy for helping with scoliosis pain?
Hi Bella,
I’m a huge advocate of having a team of practitioners help you along your scoliosis journey. I write about this in my scoli books, blogs, and have taped a few videos on this topic because it’s so important. That being said, you’re going to need to find who works for your body. Personally, I’ve yet to find chiropractor I trust to work on my body regularly. I’ve tried many. That doesn’t mean the day won’t happen, but it hasn’t yet. I’m not a fan of going in and someone manually cracking my spine and me leaving. I know not all chiropractors work like that, but I haven’t found a fabulous one yet near me. I love physical therapy, but please know not all therapists are the same. My favorite therapists are manual therapists who will release tight tissue with their hands on you. Again, I’ve seen many PTs, and only have a handful who I recommend my clients see because skill level matters. I have a PT who is also a Pilates Instructor that works at my studio and I’m hiring another in the near future. Needless to say, go out and start trying practitioners–but listen to your body and see what it says after each appointment.
Blessings,
Erin
Thank you! A couple more questions:
1. I’ve found pain relief on my convex side by using taping (coverall and levotape, which is stronger than K Tape. A PT introduced me to this). By taping on the convex side, it seems to relax those overworked muscles, and allow me to work on strengthening the concave side without “over firing” on the convex side. Have you ever seen taping work for others? Is it something that can be safely done on and off as needed?
2. Have you ever heard of an adult having success with a PT who uses the Schroth method? There is only one in my area that is out of network with insurance, so I’d have to use self pay at least in part. Curious if you know adults who have found success with this. Thank you in advance for your thoughts.
Bella,
1. Yes, some of my clients have their PTs tape their convex curve’s shoulder and it does help a lot when your muscles seem to spasm a lot. Keep doing it if it’s helping.
2. Yes, I’ve known adults to benefit from Schroth PT. I actually had a few lessons/appointments with a Schroth practitioner as an adult and some of the exercises helped, along with some of the breathing techniques. I’d book a few sessions if you have a practitioner near you. You’ll gain some more tools for your tool kit.
Blessings,
Erin
Hi Erin,
I just booked an initial session with a C2 Schroth physical therapist. one thing she said is the muscles on the convex side are long/overworked/weaker, and the muscles on the concave side are shorter and scrunched. she said that with Schroth, they use props to get your spine visually aligned, and then you work on strengthening weak areas. So, you get the longer muscles on the convex side “shorter” and the short muscles on the concave side longer, and then work on strengthening as applicable. That all makes sense, except for her saying that the muscles on the convex side are “weakened and weaker because they are longer and overworked.” Wouldn’t those be the stronger muscles, as they’re doing the brunt of the work? Thanks in advance for your thoughts. I don’t want to have her strengthening me in an area which will only cause more spasms.
Bella,
Oh yes, the confusion of the scoli muscle world. The erector muscles along the spine on the convex area are yes the workhorses. They are tired, but yes, they are long. Unfortunately, they are also usually very tired. Most people cannot initially start working these muscles and need to work the shortened and very weak concave muscles to fire first. Now, that being said, every scoli body is a bit different. Some people it takes a long time to get the convex muscles calmed down and the concave muscles fired before they can attempt to shorten the convex muscles. The cool thing with Schroth work is that a good therapist will get both convex and concave sides correctly firing. I would’ve described the muscle situation differently than how your therapist described it, but I would give them a try and see how your body does. If you end up in a spasm on your convex side, you need to tell her and she needs to change some thing around and work the other side first. That was a really long explanation, but I hoped it somewhat helped.
Blessings,
Erin
Hi , I have right side concave in lumber( pain in right side), left side convex in lumber ( No pain at all in left side).
Rest of the spine is okay, only C curve in lumber, angle 14deg
What shall I do,? Strech and strength concave side or convex side
Why pain in concave side?
Which side I should sleep , concave or convex, so that gravity can help reduce the curve, pls clarify .?
Interesting. Your body doesn’t fit the usual pattern and your lumbar curve is quite small and you have a lot of pain. Do you have a leg length discrepancy? Is your right leg a little longer than your left?
Erin
I have convexity to the left side, concavity right side, hard to tell about length , may be right leg a bit longer than the left one, but it’s very hard to tell…
I walk for 4-5 kms a day, doing straight planks, bar hanging, triangle pose bending to left side so that concave side (right side) gets stretched, cobra pose, 50-60 push ups, Abs strengthning,…..Now specifically what more exercises you suggest , or which one should I avoid doing….. MY left side is convex that is it’s weaker so I guess I shall strengthen my left side, and my right side is concave that is muscles are tight , so I shall stretch my right side , …. Am I right ?
How should I strengthen lumber muscles of left side, and stretch lumber muscles on right side ……
My angle is not from birth, the pain on right side is since 6-8 months, I guess it occurred due to my long sitting bad posture job, so I guess it’s functional scoliosis and might be corrected ? Am I right….
Please elaborate more on this, I shall be highly thankful to you if you clear my doubts and guide me ….. I am just 28, and have lot of responsibilites over my shoulders , …
Hi Bharat,
Way to go on being proactive about your scoli body. If your curve is convex on the left and concave on the right, the left muscles are your work horses and are long and strong. Your right concave muscles are shorter and not as strong. Lengthen and strengthen the right side initially. You seem to really want to understand your back, which is fabulous. I’d highly suggest you read my latest book, Analyzing Scoliosis, available on amazon. It will teach how to analyzing your body and give you many exercises for you body that are backed in research. You could also watch one of my workshop videos called Analyzing Scoliosis, with Fusion Pilates EDU. I have many resources for scoliosis, but these two specifically I think would be best for you. You can find links for them here: https://spiralspine.com/scoliosis-store/ . I’m proud of you for owning your scoliosis. Blessings, Erin
Ok thanks, but one more thing can you please tell which side I should sleep, my convex side or concave side, so that gravity can also contribute in correcting the angle…
Usually I sleep on my left (convex side)… Is it ok, .. please guide ….
Hi Bharat,
Most people suggest you lie on your concave side down, so gravity pulls the curve straight. But, as I state in a section in my book Analyzing Scoliosis, sleep is when we heal, so I really don’t care how you sleep–I just want you to sleep. If you’re waking up multiple times a night to readjust yourself, then that’s a really bad choice. Focus on deeply sleeping at night and then work on your scoliosis when you are awake.
Erin
My physio says if your biggest curve is on the right side then sleep on your left side and vice versa…
By biggest curve mean concave right? …so my concave is right, in that case I shall sleep on left (convex) side so that gravity can work… However you are saying sleep on concave side down .. both are conflicting,. I am confused which one is correct.
Conceptually, I agree with the physio, but that doesn’t take into consideration the complexities of other issues going on in the rest of the body. For example, I sleep on the left side of the bed and my husband on the right side. My major curve is convex right, so “by the rules” I’m sleeping on the correct side of the bed, with the concave side of my major curve down. I’d be laying on the left side of my body. I actually prefer sleeping on my back, because it makes my spine feel best. If I wake up in the morning on my left side, the “correct side” for my spine, my neck usually feels horrible. Again, don’t focus on the position you’re sleeping in with an attempt of that “fixing” your scoli. Just sleep in a position that makes your body feel most restful in.
Ok thanks for clarifying … My physio gave me 2-3, sessions of vacuum cup therepy, …
Does cup there really helps in correcting the angle?
Or it is just temporary pain relief like electric therepy…
Also please guide me for angle correcting exercises … I want to be more focussed on exercises but the correct ones only… However my physio says do whatever you want to do, do any exercise you feel like doing …is that so….
For example if I feel like running , can I do running ?
Cupping won’t change the angle of your curve, but may help with pain relief. I’ve had cupping done many times and can honestly say I don’t think it helped my spine at all. Absolutely keep exercising if your body is happy with it. Yes. As for corrective exercises, you could get an online private session with me and I could figure out precise exercises for your specific curve or you could figure it out via my latest book Analyzing Scoliosis or one of my online workshops with Fusion Pilates EDU. All this info is on the resources page of this site. Way to go on being proactive for your scoli. -Erin
The x-ray image of the woman from Asia – does she have left thoracic scoliosis?
Brianna,
Nope, she has an upper right, lower left curve. Notice the “R” on the left side of the X-ray. That means it’s the right side of the X-ray, meaning you need to flip the X-ray around in your head.
Erin
Hi, my daughter has been doing well with strengthening her concave side but today she has overdone it and the muscles on her left side (convex) are hard and painful. Should she stretch these muscles over the gym ball ie. lie on a gym ball on her right (concave) side to help stop the spasm?
Tammy,
First off, congrats on knowing what side of your daughter’s back to work. And please congratulate your daughter for owning her scoli! That’s huge. The fact that she brought her concave side, her sleepy side, into spasm most likely means she’s been working those muscles well for a while. Secondly, yes, she needs to release them because they are in spasm. Stretch them, release them with a small ball, book a massage with a great therapist to get their fingers into those muscles and make them pliable. Do any and all of the above. No need to freak out, your daughter has just successfully totally woken them up and they are freaking out a little bit. Release the muscles and they’ll be totally fine. Follow your intuition, because it’s correct. Nice job mom.
Blessings,
Erin
The left side of my spine is always in pain, but my right side is rarely, if ever, in pain. Does that mean – in general – that I need to strengthen my left side?
Cassie,
Oddly, it usually means you need to strengthen the right side. My guess is the left side of your spine where you are referring to us the convex part of your curve. The reason those muscles are in pain is because they are the work horses and are currently overworked. Those need to chill out and the the sleepy right side needs to start doing some work. Feel the right side of your back. Is it smaller than the left side? My guess is yes. On the shop page of spiralspine.com you can see Analyzing Scoliosis, my latest book, and a training video with the same title. Both will teach you about your back and which side you should work and why.
Blessings,
Erin Myers
Thank you! The left side of my spine that is often in pain has a left thoracic curve. Does that mean that the left side is convex, since it is overworked?
Cassie, if you don’t know the shape of your spine, then you need to dot sticker pictures and create a diagram sketch from that. Click on the Starting Point Series on this website and you can watch some short, free videos showing you how to do that. Let’s not guess on which way your spine is curving if you don’t know. Blessings, Erin
Hi can I just specifically train my weaker side (concave )in the gym? I have scoliosis and my left side is much stronger and bigger than right. I was thinking just only traing my right side. Forexample : pull down with rigth arm only.
Christian,
Yes, you can. Now, be mindful that you are training the specific muscle(s) that is/are weaker. A pull down would incorporate the lat, and that goes all the way down to the bottom of the back. You need to make sure that you want the whole right side worked. Or you need to find a different exercise to work the specific muscle(s) you need worked on the right side. In my latest book, Analyzing Scoliosis, I have a whole section on figuring out exactly what muscles need to be worked–and I’d suggest you read that part. Way to go on wanting to use the equipment available to you at the gym to love on your scoli!
Blessings,
Erin
When describing the curve are we looking at the back? My sons first xray stated left thoracic on report but at today’s appointment I was told curve was to right (I think it was viewed from front) . He Does have the rib hump on the right side. Would that mean he needs to strengthen left side?
Hi Elizabeth,
It seems like X-rays were taken from both from the front and the back. It’s odd that the radiology report says the curve goes to the left because it sound like it goes to the right if the ribs stick out more on the right to the back. When I describe a curve, I’m always describing it from the back. If you question where the curve is, watch the starting point series on this website and you can learn to draw out the back and figure out where his curve is on your own. Then you can figure out which side needs to be strengthened. I hope that helped. -Erin
So you have to build up the concave side? And stretch out the convex side? I always thought it was the other way.
My guess is that your concave side is much weaker than your convex side. You must have a goal to get them to equal strength if not the concave stronger than the convex. The convex is long, yet overworked. Release the spasms on the convex side with a ball. Once those are calmed down and the concave is built up more, then you can work on shortening the convex. -Erin
How exactly do you work on shortening the convex, once you build up the concave side?
I talk about this in my latest book, Analyzing Scoliosis (available on amazon). Once both sides are bi-laterally even, or even the concave side is more built up than the convex, then you just do even, bi-lateral work because both side is finally working correctly. You can do anything where you work both right and left side of the body evenly. I hope this helps.
Erin
Hi there, how do you know when you’ve worked up to a point where both sides are bi-laterally even?
Jenna,
When the muscles visually look even, or when you are doing a bi-lateral exercise and both muscles fire evenly, then you’re even. If you’re not even and do a bi-lateral exercise, the convex muscles will often times end up in spasm because they’re still working too hard and the concave muscles aren’t working enough. Good question!
Blessings,
Erin
So if I get this right:
Convex = stronger and longer muscles
Concave = shorter weaker muscles
Right?
Correct!
I’ve known to have scoliosis since i was 12 yo. It was 20 degree curvature on my lumbar back then. Now im 26 yo, and the curvature increases to 35 degree on the lumbar and 10 degree on my upper back. Doctor said that i have to go swimming but i dont feel any body improvement from swimming. Reading Usain Bolt really give my motivation back to have normal body posture. Could you please tell me
1. which side of the body should i trained more? The concave or convex side?
2. What exercises will be suit for me?
Thank you before
Best regards
Hi Viviana, Initially you need to work the concave part of your curve. It’s atrophied in comparison to your convex side, which is hyperactive. You can watch Untwisting Scoli: Maya (go to the shop page of this site for those links) or Analyzing Scoliosis (https://goo.gl/bXDKfY, that’s not on the shop page quite yet) for exercises. Also, my latest book, Analyzing Scoliosis, will be out hopefully in January and you’ll want to get that as there are many exercises in there you can do. Keep an eye out for that. Great job on being proactive with your spine. Blessings, Erin
Erin Myers,
thank you and best wishes.
I need some help! I had an x-ray a while ago and I don’t have the image itself anymore but I do have the written details… “Mild lumbar scoliosis concave to the right” (with “curvature of lower thoracic spine to the left”). Does “concave to the right” mean I have dextroscoliosis (curve to the right) or levoscoliosis (curve to the left)? So confused!
Hi Nat,
It means your scoli spine is going to the left in your lumbar spine, so the right side is the concave side and your left side is your convex side. I’d suggest you do dot sticker pictures, a diagram sketch, and learn how to use a scoliometer since you don’t have your X-ray anymore. You can learn to do those on any of my videos or on the free starting point series at the top of the home page.
Blessings,
Erin Myers
But concave or convex are only names to refer to the outside and inner sides of the curve, waht is important here is to say that every scoliotic people MUST to know that the inner side MUST to be relaxed and the outside strenghtened. The oppossite would be something like a suicide.
Most people’s convex erectors (et. al.) are in constant spasm because they are the workhorses and are on too much. Palpate the muscles on the concave part of someone’s spine and it’ll be nothing. No muscles are firing. To find balance, stretch then strengthen the concave muscles in a LENGTHENED state. Only then will the convex muscles be able to not be in constant spasms. If you strengthen the convex muscles immediately they will be in constant spasms. Don’t believe me? Try it. Eventually both sides will be strong enough to support you and THEN you can shorten the convex muscles to help to continue the process of stacking up the spine.
Erin
I don’t know what happens with the editor. A concave angle is > 180º (is greater than 180º)
so the outside of the curve is the curve is the concave side,
It doesn’t matter what degree a curve is at. The inside is always the concave part and the outside is always the convex part.
Hi Erin, What you says about concave and convex side is what surgeons uses to say, but is a wrong definition. A convex angle is 180º, so the outside part of the curve is the concave side, and certaily muscles of the outside part are not only longer but also weaker and because the shape they are not able to keep the curve reduced. Muscles of the inisde part of the curve are shorter and tight, certainly are not alowing the stiff spines to be flexible, so the key is to straight the inside part and strenght the outside part. Best regards
Hi Arturo, Thank you for your comment do you have any website that can explain how to do this? I am in a lot of pain and I was going to try spiral spine but not if it is going to make me worse. Thanks
Hi Roxy,
It will not make you worse. I’ve helped so many people straighten their spines both in my studio and around the world. I just got done teaching a Pilates class where a woman was in a lot of pain because she had been strengthening the convex part of her curve in an attempt to straighten it, and she was in so much pain. She needed to release that, and build up the convex part in an elongated state. Once those are strong enough, she can start to work the other side again. If you strengthen the convex side immediately, like this Pilates client, you’ll end up in spasms.
Blessings,
Erin
Hi Erin, What you says about concave and convex side is what surgeons uses to say, but is a wrong definition. A convex angul is 180º, so the outside part of the curve is the concave side, and certaily muscles of the outside part are not only longer but also weaker and because the shape they are not able to keep the curve reduced. Muscles of the inisde part of the curve are shorter and tight, certainly are not alowing the stiff spines to be flexible, so the key is to straight the inside part and strenght the outside part. Best regards
Arturo,
The basic definition I said above is correct. It’s not my “opinion” or surgeons “opinions”, it’s a factual definition. If you don’t believe me, look up the basic scientific/mathematical definition online.
Erin
Fantastic breakdown! I was engaged the whole way through your article. Plus, I didn’t know that Bolt has scoliosis! Thank you for sharing your expertise.
I would like to register for the scoli education webinar mentioned above but when I click on “register here” I’m take to the page about renting the Maya video. How can I register for your upcoming webinar?
Hi Deb, The scoli education webinar has already happened, but is available to rent for 72 hours on the Shop page of SpiralSpine.com for just a few dollars. -Erin
Hi Erin,
I have left thoracic scoliosis, and right lumbar scoliosis. Some parts of my back are stretched, some are scrunched. Which areas do I need to strengthen, and which should I stretch?
Hi Barbara,
As much as I’d like to “prescribe” some exercises for you, it’s just never that easy because every scoli body is different. I’ve created many tools to help you figure out which areas of your body need to be stretched and strengthened. Check out free, short videos called the Starting Point Videos available on the top icon bar on the home page of this site. I have many online workshops available on the shop page as well. In book form, you can get Analyzing Scoliosis, which is available on amazon. You’ll learn more about your scoliosis than you could have dreamed. You could also schedule an online, virtual lesson with me where I could analyze your scoli for you and give you exercises that way. If you’re interested, you can email my studio through the contact page of this site. There are lots of ways you can learn about your scoli. Blessings, Erin
Hi , I have right side concave in lumber( pain in right side), left side convex in lumber ( No pain at all in left side).
Rest of the spine is okay, only C curve in lumber, angle 14deg
What shall I do,? Strech and strength concave side or convex side
Why pain in concave side
Hi Bharat, as I said in my comment up above, do you have a leg length discrepancy. It could be leading to functional scoliosis. -Erin