Back Pain/Sciatica? Does Your Back Look Crooked? You Need to Fix This First

Back Pain or Sciatica? Does Your Back Look Crooked? Fix This First

If your back suddenly appears crooked, shifted, or leaning to one side after developing back pain or sciatica, correcting that spinal shift may be the most important first step in your recovery.

In this installment of the Bob and Brad Sciatica Program, we explain why a temporary spinal shift can occur with certain lumbar disc problems and demonstrate a simple technique based on the McKenzie Method that may help restore normal alignment and reduce symptoms.

Why Does Your Back Look Crooked?

A noticeable lean or sideways shift in the spine can sometimes develop alongside lower back pain, sciatica, or a disc-related injury. Unlike long-standing scoliosis, this type of spinal shift is usually a recent change that appears at the same time as your symptoms.

This issue is relatively uncommon, but when it does occur, addressing the shift first may improve the effectiveness of other back pain exercises and treatments.

This approach was popularized by renowned physical therapist Robin McKenzie and has helped many patients around the world improve movement and reduce leg pain.

How to Tell If You Have a Spinal Shift

You may have a spinal shift if:

• Your shoulders and upper body appear tilted to one side

• Friends or family notice that you are leaning when standing or walking

• Your posture changed shortly after developing back pain or sciatica

• One side of your waist appears more compressed than the other

Try standing in front of a mirror and observe whether your body is shifted right or left. Having another person look from behind can often make the shift easier to identify.

If your spine appears straight and symmetrical, this exercise is likely unnecessary, and you can move on to the next stage of your back pain program.

How to Correct a Right Shift

A right shift means your shoulders and upper body appear displaced toward the right side.

To perform the correction:

1. Stand with your right shoulder and right hip facing a wall.

2. Position yourself approximately 12–18 inches from the wall.

3. Bend your right elbow to 90 degrees and place your forearm against the wall.

4. Lean into your forearm while allowing your pelvis to gently move toward the wall.

5. Relax and let gravity help restore alignment.

Some people may choose to apply gentle pressure in and out rather than simply holding the position.

The movement should feel comfortable or reduce symptoms. It should not increase back pain or worsen leg pain.

How to Correct a Left Shift

If your shoulders and upper body appear shifted to the left, use the same technique on the opposite side.

1. Stand with your left shoulder and left hip toward the wall.

2. Stay about 12–18 inches from the wall.

3. Bend your left elbow to 90 degrees.

4. Place the forearm against the wall.

5. Lean gently into the arm while allowing the pelvis to move toward the wall.

The goal is to encourage the spine back toward a more neutral position.

How Often Should You Perform the Exercise?

Bob and Brad suggest performing the correction:

• 5–8 times per day

• As long as it continues to improve posture and symptoms

• Only if it decreases leg pain or keeps back pain the same or better

Stop the exercise if symptoms worsen.

Once your posture returns to normal and remains straight, you can progress to the next phase of treatment, such as extension exercises or press-ups.

Key Takeaways

A sudden sideways shift in your posture may be a sign of a lumbar disc issue contributing to sciatica symptoms. Correcting that shift first can be an important step before beginning other exercises.

Remember:

• This technique is intended for a new spinal shift, not long-standing scoliosis.

• Pain should improve or remain unchanged during the exercise.

• Increased back pain or worsening leg symptoms are signs to stop.

• Once alignment improves, continue progressing through your back pain and sciatica rehabilitation program.

For more expert guidance, explore the complete Bob and Brad Back Pain and Sciatica Program to learn additional exercises designed to reduce pain, improve mobility, and help you get back to moving comfortably again.