Have you ever wondered how a trained Pilates instructor performs scoliosis care? Well I’m about to tell you all the ins and outs of my monthly routine.
I have had scoliosis since I was a teen. I’m now in my late 30s now and have developed a tried-and-true way to care for my scoliosis. While I guide people on how to care for their own scoli daily at my studio, Spiral Spine Pilates Studio, both in-person and virtually around the world, people ask me all the time how I care for myself.
First off, I know that I must wisely move at least every other day if I want to remain pain-free. If I don’t, my body becomes stiff, and when I look at myself in the mirror, I notice I look super twisted. This can mean doing a modified Pilates, Gyrontonic, or Gyrokinesis workout at home or in-between clients at the studio.
Secondly, I always use scoliosis pads when I work out on the ground to help my body relax into a more neutral alignment. This allows me to work out of, instead of into, my curves–as we’re always strongest in our curves. I use pads whenever I work out, be that on my Pilates reformer at home, the Gyrotonic tower or other Pilates equipment at my studio, or on a Mat doing basic mobilizing and strengthening work with small props.
Thirdly, I do cardio and leg strengthening weekly. Most people with scoliosis, myself included, have muscular discrepancies right to left in their pelvis and legs due to their scoliosis patterns. I find if I routinely keep the muscles strong in my lower body, then the twisting in my scoli spine has a harder time affecting my pelvis and legs.
I enjoy rollerblading and biking on my Flexispot desk bike. I also have two tweenaged sons who still like hanging out with me, and I do scooter and bike rides with them around the neighborhood. My husband and I enjoy walking together in the neighborhood and we will walk multiple miles every week together. All of these movements keep my legs and hips strong.
A final but very important piece is the release work I get from other professionals. I get a structural integration and a neuromuscular massage every month. Two massages, one every other week, is what I’ve fond keeps my body nicely in check.
This may seem like a lot to fit in, but I have found that if I make a schedule each week, it becomes easy to stick to and manage. I’ve learned to really enjoy my time where I get to love on my body every other day and look forward to it. It’s my private time away from the busy life that I lead. I encourage you to see if you can change your mind from taking care of your scoli body as a chore to the time that you get to care for your body as a treat. It’s made a world of a difference for me.
There is no magic pill to make your scoliosis disappear (trust me, I’ve read the research and have tried all of it). So developing a scoliosis care plan that is maintainable and enjoyable is key to caring for your beautiful scoliosis body long-term.
If you would like help developing a plan for yourself, we would be happy to assist you! Free free to book a private appointment for either an in-person or virtual lesson with one of Spiral Spine’s staff.
Hi Erin, I’ve just ordered your book and look forward to reading it. I have a question, because my case is not cut and dry and I’m not sure how to address my issues. I have mild scoliosis, my spine curves to the left, but I also have a flat thoracic spine. Both of these combined result in severe pain around my mid to upper back, around my thoracic spine and my left shoulder blade, as we as in restricted breathing. I’m wondering whether you’ve ever worked with anyone who has these two issues at once, and what you would recommend?
Erin Myers says
Most scoli cases are not cut and dry, so welcome to the club. Actually, your curve sounds really similar to mine, except it curves to the left and mine to the right. I have a flat thoracic spine and my pain is mid back on the right side. So, yes, I’ve definitely worked with people (myself and maybe even hundreds of others) just like us. While you’re reading my latest book I’d highly suggest you book a virtual lesson with either myself or one of my staff at Spiral Spine and we can easily give you exercises to help your issue. Easy. I’m proud of you for reaching out. There’s no reason you need to be living in pain.