Back Pain? Is Your Back Crooked?

Is Your Back Crooked? Here's How to Fix It

Your back recently shifted to one side and brought pain along with it. Not scoliosis—a new shift. The good news: if you don't correct this first, you won't get rid of the pain. So let's straighten it out.

Check for a Shift

Stand in front of a mirror (or have a friend look). From behind, do you see:

• Your shoulders shifted to one side?

• A gap on one side between your arm and body?

• Your other arm pressed flush against you?

If yes, you've got a shift to correct.

The Fix: Wall Lean

Shifted to the right?

1. Stand with right shoulder and hip facing the wall, 12–18" away

2. Bend right elbow to 90° and lay forearm flat on wall

3. Lean your body against your arm; let your pelvis sink toward the wall

Shifted to the left? Reverse it.

You'll feel your spine begin to shift back to center.

Tips:

• Use a rolled towel under your forearm for comfort

• Should feel good, not painful

• Do 10 gentle reps, pressure on and off

• Repeat every hour if it's working

• Takes several weeks to fully correct

The Bottom Line

Consistent wall leans will straighten your spine and kill the pain. Because you can't walk around with a straight back and a crooked face—so get that spine aligned.

Important: This is for recent shifts only, not lifelong scoliosis. If you get sharp pain or don't improve, see a physical therapist or other healthcare professional.