You have scoliosis. Your X-ray shows that your most prominent curve is also your lowest curve. Or you have a noticeable hip glide left or right. With these elements in place, you come to me and say, “I have sciatic pain.” I don’t say anything, but I nod because I am not surprised that you have sciatic pain with either a low prominent curve or a hip glide.

When we have scoliosis, it is not just the spine that has scoliosis; the whole body exhibits signs of asymmetry and change. These changes can lead to undue load, compression, strain, or some other adjective that just means that things are out of place and having to work harder or differently to keep us upright.

Let’s imagine a spine shaped like mine – an S-shape. To begin, the vertebrae are not at the center of the body – they are left or right of center because of the shape of the spine. Next, the nerves leaving the spinal canal also won’t be at the center of our bodies – they will also be further left or right of center. Hence, they are already under stress from their position alone. What if there is a prominent hip glide? More stress. These changes and these stresses don’t equal pain in everyone, but when they do, we can see why it is the shape of the entire body and all the neuromuscular/skeletal systems of the body that will contribute to this.

If the entire body is creating a change that contributes to sciatic pain, does it make sense then to stretch a single muscle? Well, yes and no. Usually it is the butt muscles or the back of the thigh muscles that are stretched to alleviate sciatic pain. As long as this is done dynamically (don’t hold the stretch – keep moving), then there can be pain relief. But don’t be surprised if it doesn’t create lasting change, as these stretches don’t do anything to realign our asymmetrical spines and bodies.

What is the solution then? The solution is simple to conceptualize but can take a bit of problem-solving to implement. First, with scoliosis, we know we have a body that needs realignment – easy to conceptualize. Next, we need to know if the body needs more stability or more dynamic action. This is a bit tricky; it might not be obvious what you need and may take some trial and error. Certainly, a visit to a professional might help you shortcut this trial and error, but if you are left to your own devices, then just see what works best and what feels best. This is a no-pain, all-gain scenario. Be cautious of anything that feels like strain or compression. These are warning signs. Think of strain or compression like a dog growling. If you don’t pay attention to the signs, the next step isn’t more growling, but a bite, or in the case of the body, pain.

This is for everyone. There are so many examples of this in every video of the Scolio-Pilates On Demand program. But you can start with the Basics and look for the following 2 videos. Remember, this program is free for two weeks, so you can go take a look at them for no charge.

Look for the Scolio-Basics Tab and watch these videos. You can find them by clicking these tabs:

1. Step One > How to Stand
2. Step One > Learning to Lengthen
3. Step One > Own Your Curve

Join the live class on May 8^th at 3pm ET; There are two twenty-minute classes that day: The first is Walking Strong Part 2 (be sure to watch Part 1 here before joining) and the second is “Stabilize and Ease the Sciatic.”

Once you have found your alignment, let’s stabilize your pelvis. Grab a yoga strap or something firm and thin – a man’s tie will work perfectly! Standing up, place the middle of the yoga strap at the front of your hips, crossing from one hip bone to the other. Cross the strap behind you and switch which hand is holding which end. Pull on the ends. Secure this position and return to your How to Stand video above. Perform your best standing alignment while adding stability to your pelvis. This will bring the misalignment of the sciatic back toward center and reduce the compression and strain. Watch the Video.

Some of us need the extra step of easing the pelvic area to ease the sciatica. For a bit of ease, let’s come onto all fours. Press down through the hands and open the space between the shoulder blades while creating length from your head to your tail. Next, lift the right knee just barely off the floor, then the left. Continue to alternate for 4 more on each side. Now, let’s lift the right knee and make circles with this knee. The weight of the leg will open the space at the back of the pelvis. If this feels like strain, stop and return to Step Two above. This version of Step Three isn’t for every body types, and might not be helpful today, or ever. Listen to what your body is telling you and use the best solution. Watch the Video.

Sciatic pain is difficult. If you have scoliosis, it isn’t surprising if you also have sciatic pain. But it shouldn’t be surprising that there are solutions to help you. You don’t have to live with pain. Start with realignment and move to stability and ease. There are many different approaches that can help with sciatic pain. Please watch our sciatic pain videos to get more help and find the solution that is right for you.

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