If you have followed me on Instagram for over 36 hours, you have heard/seen me talk about scoliosis. I was diagnosed in seventh grade with two different curves: 27 and 32 degrees. I never had a brace or surgery and was routinely checked to see if the degrees were getting better, worse, or staying the same. Over the last few years, my scoliosis (and appearance) have improved dramatically. Most people don’t even know I have it based on the photos and videos I share (where my older content is extremely noticeable if you know what to look for).

My Tips / What Has Helped Me

• Pilates
  • I started Pilates in early 2023 and have since fallen in love with it. I now do three classes a week, have an at-home reformer, and want to become certified once the kids are older. This is the biggest catalyst for the most extreme transformation in my physique since I began weight training. Pilates has my heart. If you want to read more, you can access that blog HERE.
  • When it comes to scoliosis, we emphasize spine mobility, lower back strength, pelvic floor isolation, and flexibility. When done correctly, these can have an extremely positive impact on scoliosis appearance, pain, and limitations. You never have to take my word for it; you can always validate and fact-check with published medical journals; like this one.
  • If you want to begin Pilates but would prefer to do it on your own, check out the programs I offer (they all have Pilates incorporated)
• Chiropractic Work
  • Since moving to Iowa in 2019, I’ve been getting chiropractic work every 10–14 days. Scoliosis can cause spinal misalignment. A chiropractor can use natural methods to help with posture and spinal alignment.
  • Published Medical Journal
• ESTIM
  • Due to an imbalance in my glute and hamstring strength, my lower back usually takes on most of the workload on my leg/lower-body days. Poor form, on my part, exacerbated the problem over the years. Once I started working with my trainer, we were able to correct many form issues, which revealed an imbalance in strength in my lower back (my right QL was much weaker than my left and would never activate when the left side was fired up). The QL is the meaty part of your lower back (Josh calls it my tenderloin). To combat the imbalance, I use my ETSIM (or TENS) unit for 15 – 20 minutes a day on my right side to wake the right-side muscles without activating the left (this principle could be applied to other body parts). Balancing the right and left QL resulted in better form during lower body days, which helps protect the spine, takes the lower back out of many movements, and results in a more efficient core.
  • ESTM Unit I Use (same one I use for restless leg syndrome relief)
• Dead Hangs
  • Certain stretches and exercises- dead hangs among them- can usually alleviate the pain associated with scoliosis.
• Leg Raises on Hyper Machine
  • Similar to the benefits above, using ESTIM and performing leg raises on the hyper machine can alleviate lower back pain and improve overall spine health. The reverse hyper takes your lumbar spine (low back) through its entire range of motion, from flexion through extension. The flexion portion of the traction pulls the spine, essentially stretching and decompressing it.
• Personal Trainer
  • The weekly tweaks we made to improve and modify form FOR ME have made a difference in my strength and stability. He can watch how much of my body works together and make small adjustments to keep my lower back out of the exercises. The cues he gives me also carry over into my other body-part lifts.
    • Modifications
      • We have made quite a few modifications to accommodate MY specific state of condition. These could make your problem worse, so please don’t blindly follow them. (This is also a very short list; we change every single exercise we do on leg day.)
      • For example, on the hip thrust machine, I use elevated platforms to shift pressure from my heels to my toes. The right one is usually slightly forward of the left due to my curves, and we also add a curved ab mat to compensate for my limitations in hip rotation.
      • Another example: chest-supported cable kickbacks using a bench instead of bent-over or leaning kickbacks, which helps take my lower back out of the movement.
• T Spine Activation / Mobility
  • In mat Pilates, we work on activating and improving the spine’s mobility. Exercises include cat and cow (a movement that arches and rounds the back), thread the needle (a twisting stretch for the upper back), foam rolling, side-lying rotations (rotational stretches done while lying on your side), and more. If you want exercise ideas and demos, I recommend using Google or YouTube! I aim for at least 20 minutes of thoracic spine (upper and mid-back) work a week.
• Toe Spacers
• Training Barefoot
  • On lower-body days and during alpha, I have been training barefoot to prevent my shoes from creating an imbalance in my already uneven hips / lower back.
• Cupping / Body Work