• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Pilates Studio
  • Scoliosis Care
  • Scoliosis Retreat
  • Pilates Teacher Training
  • Book Here
  • Facebook
  • Instagram
  • YouTube
Spiral Spine

Spiral Spine

Scoliosis Care and Pilates Studio, Brentwood Tennessee

  • Home
  • PILATES STUDIO
      • spiral spine Pilates studio

        Visit our Brentwood, Tennessee studio offering group and private Pilates lessons for all populations and Balanced Body Pilates teacher training.

        Start Here

        Book a class

        MEET OUR STAFF

        READ ERIN'S STORY

      • Pilates teacher training

        Turn your love of Pilates into a career. Train at Spiral Spine Pilates, a host site for Balanced Body, the most recognized name in Pilates around the world.

        balanced body
        pilates teacher training

  • Scoliosis Resources
      • SS_Logo_scoli

        You can live a quality, pain-free life. The solution is simple, the results are life changing.

        START HERE

        SCOLI CARE AT SPIRAL SPINE

        VIRTUAL LESSONS

        SCOLIOSIS STORE

        SCOLIOSIS RETREAT

        READ ERIN'S STORY


      • Affected by scoliosis? These short, free videos will teach you some basic concepts, including pad placement and diagramming.

        starting point
        video series

  • Blog
  • Contact
  • Take Pilates
  • Pilates Teacher Training
  • Scoliosis Retreat
  • Home
  • Book A Class
  • Pilates
    • Start Here
    • Our Staff
    • Meet Erin
  • Pilates Teacher Training
  • Scoliosis
    • Start Here
    • Virtual Lessons
    • Scoliosis Retreat
    • Scoliosis Store
  • Blog
  • Contact

How to pad scoliosis and why it matters

August 15, 2021

This blog is part of the Analyzing Scoliosis series, which is designed to teach movement practitioners how to work confidently with clients who have scoliosis. To start at the first post in the series, go here. My book, Analyzing Scoliosis, which covers the topics in this series in more depth (as well as others), is available on Amazon.

What is padding and why does it matter?

Did you know that simply placing an object under the back, in a specific place while lying down, can help decrease the rotation and curvature in the spine? It’s true, and I’ll call that  “something” placed under the back a pad. Using padding while working out has been an invaluable tool for my scoliosis and that of my clients.

The purpose of using a pad is to help your spine move into a more neutral alignment and to lessen the rotation or lateral curve, depending on the position you’re lying in, for your spine.

Padding Materials

padding materials for scoliMy favorite pad material while lying on your back or front is folded up shelf liner—something almost every Pilates instructor already has in their studio. Most of us in the industry call them “stickies.” I can make my pads as thick or as thin as I want by adding or taking away pieces of shelf liner or folding it in different ways. The material’s non-skid properties hold it in place while working on a Mat or Reformer—which is very important if your pads are going to be effective.

In my studio, I have multiple pieces of shelf liner that I cut down to about 1 1/2 feet by 1 foot. I like to put two pieces on top of each other, and then fold them a few times to create a pad about an inch thick and the roughly size of my hand.

Depending upon how mobile your or your client’s spine is, you can always add or take away padding. If the spine is pretty mobile, try adding another piece of shelf liner (before folding it all up) to more aggressively push and de-rotate the spine. The opposite is also true; if the spine is just not moving and is in pain, take one of the pieces of shelf liner out to make the pad thinner. Successful padding means being able to breathe and comfortably lay on the pads for the duration of the exercises being done.

If you don’t have shelf liner at your disposal, use a folded towel or even a portion of a sweatshirt that’s rolled up. It doesn’t need to be fancy. I’ve been known to take my socks off, make a ball out of them, and put them under my own back if I have nothing else to use as a pad for my scoli. Padding material isn’t super important, it’s the placement of the pads you want to be sure you’ve got right.

How to Pad Scoliosis

Let’s move on to how to pad scoliosis. On the diagram sketch you previously created, you’ll want to make notes of where to place pads when you are in different body positions. I use a system of  letters to keep track of these placements.

B is for Back Lying

While lying on the back, place a pad where the spine is rotating towards the ground. This is the convex side of the scoli curve. Make sure the pad is at the most sideways part of the curve (the same vertebral level where the apex of the curve is). This encourages the part of the body that is trying to rotate backwards to move forward in space. It also allows the part of the body that is trying to rotate forwards to drop back in space from the weight of gravity. If there is more than one rotation, you will need to repeat this process for each curve. In the sketch below, I wrote a “B” for where I need to place a pad while laying on my back.

My diagram sketch
How I place my pads
Lying on my pads

F is for Front Lying

Padding front lying will be the exact opposite of padding back lying. Try flipping over onto the front without moving the pads, you should notice the pads are in the correct place. The goal is to move the spine and rib cage into a more neutral alignment, so check in on each curve to ensure that the padding is de-rotating you or your client. In the sketch, I wrote a “F” for where I need to place a pad while laying on my front.

My diagram sketch
How I place my pads
Lying on my pads

 

 

 

 


S is for Side lying

While side lying, I like to use a rolled-up yoga mat, rice bag, or sometimes a combination of the two for padding. I find that most bodies like a larger pad while side lying than what they used for back and front padding. The easiest way to think about side padding is to simply lay on the back pads then roll onto either side. The right side pad will be in the same place as any padding on the ride side of the spine while laying on the back. In the sketch below, I wrote a “S” for where I need to place a pad while laying on my side

My diagram sketch

.


It usually takes a little bit of time to figure out padding, but it’s worthwhile. The relief felt from well placed pads is simply wonderful for most people with scoliosis.

Ready to pad? Grab your diagram sketch and get to work! Still have questions on how to pad scoliosis? My staff and I are always available for virtual lessons; just come prepared with your list of questions and we will work through them with you. Book a virtual lesson.

Stay tuned for the next post about analyzing scoliosis: using a scoliometer.

Related Posts

  • Idiopathic vs. Functional Scoliosis and Exercise

    This question outlines the differences between idiopathic and functional scoliosis and how it dictates different exercise.…

  • Can Exercise Help With Scoliosis?

      Can exercise help with scoliosis? Erin Myers answers this question submitted via email from…

  • BMI and scoliosis

    Did you know that your Body Mass Index (BMI) and scoliosis risk are connected? A…

Reader Interactions

Comments

  1. Diane says

    March 26, 2022 at 8:05 pm

    I love this information thank you but wanted to be sure I am understanding correctly. because in your sketch the two places where the b is does not match up with where the pads are on the mat and and how then you are lying on your back. I see how they line up with the f and the s. So are the pictures for back incorrect or what am I missing? Thank you

    Reply
    • Erin Myers says

      March 28, 2022 at 9:48 am

      Hi Diane,
      I just double checked and the B and back pad actually do line up. The key is looking at the hair on the diagram, meaning you have to flip the diagram over because the in the picture I’m face up (a smiley face would be on the diagram) not face down (hair is what’s shown on the diagram). The back pads always go on the convex side of the curves (when you’re face up). The front pads go on the concave side of the curve (when you’re face down and hair is what you see on the head in the diagram sketch). I hope this clears things up for you. If you’re still confused and need clarity for your own body my staff and I would be happy to do a virtual lesson with you.
      Blessings,
      Erin Myers

      Reply
  2. Stuart cliff says

    September 30, 2021 at 3:33 am

    Where do I buy shelf liner from to make pads

    Reply
    • Suzanne says

      October 8, 2021 at 11:37 pm

      You can buy shelf liner at Walmart.

      Reply
    • Erin Myers says

      October 9, 2021 at 8:23 am

      Hi Stuart,
      Shelf liner can be purchased at a grocery store or any any big box, department stores. You’ll be surprised at how many places sell cheap shelf-liner. Also, you don’t need to use shelf-liner for pads. You can simply use wash clothes, kitchen towels, or I’ve even been known to take my socks off, ball them up, and put them under the convex part of my back.
      Blessings,
      Erin

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

The Beautiful Scoliotic Back

BUY NOW

Analyzing Scoliosis

BUY NOW

I Have Scoliosis; Now What?

BUY NOW

Untwisting Scoli: Maya

 Amazon | Balanced Body

Scoli Journal

BUY NOW

 

Spiral Spine App

Download For iPhone 
Download for Android

Pilates Gear and Resources

Footer

Our Pilates Studio

1804 Williamson Ct., #106 & 107
Brentwood, TN 37027
615-891-7118

What we’re up to

spiral_spine

March 3-4 Scoliosis Retreat at @spiral_spine is al March 3-4 Scoliosis Retreat at @spiral_spine is almost full. There are only 5 slots left. When it’s full, it’s full and I can’t make any exceptions due to equipment at the studio that you’ll need. If you want to come in March to the retreat I’d suggest you register soon or there may not be space for you and you’ll have to come to June’s or October’s retreat. 🔗 in bio for registration and more info. See you soon! #spiralspine #scoliosis #bentbutnotbroken #scoliosisawareness #scoliosisexercise
This cup was in the studio when I arrived today an This cup was in the studio when I arrived today and it made me smile. Are you owning your journey? Are you owning your body “stuff”? Or, are you allowing yourself to be a victim to the current status of your body? All body issues can get better. I’m not promising they’ll go away, but all can get better. 

If you need help owning your scoli and your scoli journey, the Scoliosis Retreat is a perfect place for you to start. The next on is March 3-4 at @spiral_spine in Nashville. 🔗 in bio. We’d love to walk your journey with you. #spiralspine #scoliosis #nashvillepilates #bentbutnotbroken #scoliosiswarrior #scoliosisexercise #pilates
Reposted• @aliciafranklinludwig Push-ups anyone? Reposted• @aliciafranklinludwig Push-ups anyone? 
.
Wow! What a journey I have been on! In 2016 I was told I had to have another fusion only this time it would be full spinal. I had already exhausted all “non” surgical options at that point and then I hit rock bottom. That is until a friend literally begged me to call her friend Erin at Spiral Spine.
.
After delaying weeks, I finally made it in to the studio. I could barely walk and pretty much laid on my back crying most of the session. Bless Erin for loving on people. 💕
.
Fast forward to Summer 2022. I have officially completed all of my Balanced Body courses to be an instructor and now focusing on my hours. I can only hope I have the same impact on someone else. 
.
If you want to hear more of my Scoliosis Pilates journey from Erin’s perspective check out her 3 part blog. Link in bio. 
.
.
.
.
#scoliosis #scoliopilates #balancedbody #backfusion #blessed #grateful #pilates
Load More... Follow on Instagram

Quick Links

  • Book a Pilates Class
  • Virtual Lessons
  • Scoliosis Retreat
  • Scoliosis Care
  • Pilates Studio
  • Pilates Teacher Training

Copyright © 2023 · Spiral Spine

Privacy Policy | Terms & Conditions | Disclaimer