Good Posture is Bad for Your Back

Over the years of teaching the Balance Method, one thing I’ve learned is that symmetry tends to reduce pain and increase comfort.  We are all asymmetrical to some degree.  In some people that asymmetry can be more extreme, and can lead to pain and impaired function.  Scoliosis is an asymmetrical condition that is a lateral curvature of the spine.

In this article I’ll give you some basic information about scoliosis, and describe a stretch which is useful for elongating the spine (it’s good for everyone!).

Curves of the Spine

You are probably familiar with the 3 basic curves of the spine – the lumbar (lower back), thoracic (mid/upper back) and cervical (neck) curves.  These curves are front-to-back curves, whereas with scoliosis the spine curves laterally – to the side.

There are several common patterns for these curves.  In one pattern, “right thoracic” scoliosis, the spine curves to the right forming a convex curve on the right side of the back.  There is usually a rotation that goes with scoliosis, so in this case, the right side of the back will also protrude so that it looks like that side is farther back than the left side.

Causes

True Scoliosis is more common in women, and 80% of it is “idiopathic”, meaning there is no known cause for it (according to the Scoliosis Research Society, www.srs.org).  There are many theories for the cause of scoliosis, including its possible origin with pelvic misalignment.  Treatments can include physiotherapy, bracing and surgery, depending on the degree of curvature and the danger to the individual’s long term health.

Functional Scoliosis occurs when poor posture or a leg length difference makes the spine appear curved.  This can be corrected fairly easily, with changes in posture or an examination by a chiropractor to see if you have a true leg length difference or just a functional one.

If you’re not sure if you have scoliosis, this can be discerned by a visual exam with certain tests. X-rays are often used as well.

The Impact of Posture

An “out of Balance” spine which is excessively curved front-to-back tends to cause symptoms in most people.  If you have scoliosis, this extra curving can make things worse.  Fortunately, you can make a big difference in your posture, lengthening the 3 curves of your spine.  This can reduce your symptoms and increase comfort.

Yoga for Scoliosis

Practicing yoga can also be extremely useful for scoliosis.  Elise Miller, a yoga teacher with scoliosis, has found that yoga dramatically reduced her pain as well as decreased her lateral curvature.  Her DVD, “Yoga for Scoliosis”, can give you some guidance for practicing yoga at home.  Her training is in the Iyengar tradition, which is the style of yoga that I trained in as well.

If you have scoliosis, it’s important to stretch the muscles on the concave side of your spine, which tend to be shortened and tight.  You may want to do some asymmetrical stretches to help rebalance your body.  It’s helpful to know the pattern of your scoliosis (“right thoracic”, etc.), so that you can get the most benefit from your stretches.

The main thing to focus on is to elongate and derotate the spine.  It is helpful to work with a qualified yoga teacher who can check your postural alignment.

A Helpful Stretch

One simple stretch you can do is often called “right angle” pose.  To do this, stand facing a wall and place your hands on the wall at about shoulder-height and shoulder-width.  Bend at your hip crease and walk your feet back until your arms are straight.  You will probably feel a stretch in your shoulders.  Relax your belly so that your pelvis rotates forward.  Now take one hand and feel your back, about waist level.  If you feel the bones poking out, relax your belly more and let your sitz bones rise up towards the ceiling.  You want to feel a stretch in your hamstrings, not your back.  You can also walk your hands higher on the wall if that doesn’t work.

If your bones are sunken towards the floor, you’ll need to engage your abdominal muscles slightly so that your front ribs move towards your pelvis.  Think of slightly shortening in front in order to lengthen in back.  Just make sure you don’t end up rounding too much, and end up in the opposite extreme!

Once your back is elongated, press your hands into the wall and lengthen your hips away from the wall.  Imagine your waist is lengthening in opposite directions simultaneously.  You’re creating additional length with the action of your muscles here.  This should feel wonderful, and it’s useful to do any time your back is sore or fatigued, or if you’re feeling sleepy from working on the computer.

In my Yoga for a Healthy Back classes, I can work with you to help elongate your spine, whether you have scoliosis or not.  Combining yoga with the Balance Method can make a big difference in your comfort level.

Here’s an example of how helpful this can be:

“As a teenager, I was diagnosed with Progressive Scoliosis and told that without surgery, I would probably not live to age 30.  I had the operation and for many years thereafter suffered from chronic low-grade pain in my back and hips, the result of 11 fused vertebrae in the middle of my torso from T4-L3.  Even though I exercised regularly to maintain joint mobility, it wasn’t until I began attending Dana’s Yoga for a Healthy Back class that I started to notice a real difference.  Even though I can’t twist very far or bend in places, the very act of trying has loosened up joints and muscles that were nearly frozen.

I never dreamt that I could live a relatively pain-free life but after studying with Dana, my entire body is not only stronger and more flexible, but the daily aches that were with me for thirty years have mostly disappeared.  I am self-employed and build my entire weekly work schedule around attending Dana’s Tuesday and Thursday classes and highly recommend anyone with back issues of any kind (even if you think you ‘can’t’ do yoga) to take this class!”

- Diane Schlactus, Petaluma

(© 2010 Dana K. Davis. If you want to use this article in your E-zine or website, please credit Dana K. Davis, MA, www.sonomabodybalance.com.)