At Revitalize Clinic in Gravesend, we often work with clients who have become concerned after noticing their spine has shifted to one side following a back injury. Whether you’ve suffered a strain from lifting, been sitting poorly for too long, or endured a more complex injury like a disc bulge, this type of spinal deviation—known as a lateral shift—can be both uncomfortable and worrying.
The good news? It’s more common than you might think, often temporary, and most importantly, treatable with gentle, guided stretches and support from a qualified osteopath or personal trainer. This blog will break down why this happens, what you can do about it, and when to seek help from a professional—like those at the Revitalize Clinic.
Why Does the Spine Shift After Injury?
When the spine deviates to one side, it’s often the body’s way of protecting itself.
Your body is incredibly clever. After an injury, it will try to reduce further damage or irritation. If a joint, disc, or nervein your lower back is inflamed or irritated, your body might shift your posture to avoid compressing that painful area. This can result in your spine appearing visibly shifted to one side—what we call a protective lateral shift.
For instance, if someone has a painful disc bulge on the left-hand side, the body may shift the upper body to the right to relieve pressure. In contrast, others may shift toward the side of pain, depending on how their body feels best supported.
This shift can result in:
- Uneven shoulders or hips
- A visible lean to one side
- Tightness or pulling in one direction
- A feeling of imbalance or misalignment
While this may look dramatic, it’s usually a functional issue—your muscles and joints adjusting temporarily—and not necessarily a structural one.
Is It Dangerous?
A side shift can certainly be uncomfortable and, understandably, quite concerning for the individual experiencing it. But in most cases, it’s not dangerous. It’s a protective response, not a sign of permanent damage.
That being said, ignoring a shifted posture and not addressing the underlying cause could lead to secondary problems. Muscles may become overworked, joints compressed, and your mobility restricted. That’s why addressing it early—ideally with professional guidance—is the best approach.
At Revitalize Clinic, we always encourage people to seek an assessment from a qualified osteopath before attempting any self-treatment. Not only can we help you understand the cause, but we can also guide you through safe and effective solutions that are tailored to your body.
A Simple and Effective Stretch You Can Try
One well-known approach to addressing a spinal shift comes from the McKenzie Method, a system of mechanical diagnosis and therapy used worldwide for back pain.
Here’s a simple variation that we teach at the clinic—suitable for many types of spinal shifts, but again, we recommend speaking to a professional before attempting it:
Step-by-Step Guide to the McKenzie Side-Glide Stretch:
- Stand beside a wall with the side of your torso closest to the wall.
- Lean your elbow and forearm against the wall, so your arm is vertical, and there’s a small gap between your elbow and waist.
- Place your opposite hand on the side of your hip.
- Now, gently press your pelvis toward the wall, as if trying to close the gap between your waist and elbow.
- Only press into the point of mild tension, not pain.
- Hold for a few seconds, then relax. Repeat this motion gently and rhythmically for up to a minute.
- You can experiment with pushing towards or away from the shifted side. Everyone responds differently.
“It should feel relaxing and comfortable—not sharp, painful, or worrying. If anything feels wrong, stop immediately and seek advice.” – Elliott Reid, Osteopath and Founder of Revitalize Clinic
How Often Should You Do This Stretch?
You can pepper this stretch throughout your day—every 30 minutes to an hour, depending on your comfort levels and how your body responds. The key is consistency, not intensity.
This gentle, regular motion can help re-centre the spine, relax tight muscles, and gradually bring your body back into alignment. Over time, you may find your posture improves, your pain decreases, and you feel more mobile.
When to See an Osteopath
While gentle exercises can help, it’s essential to see an osteopath if:
- The spinal shift is severe or worsening
- You experience shooting pain, numbness, or tingling down the leg
- There’s a loss of strength or control in the leg or foot
- The pain does not improve within a few days
- You’re unsure about how to treat your back safely
At Revitalize Clinic in Gravesend, we specialise in assessing these types of postural adaptations. We can determine whether it’s a disc, joint, muscular or nerve issue, and create a clear treatment and rehabilitation plan for you. This may include osteopathic adjustments, hands-on therapy, mobility work, strength training with a personal trainer, or even mental health support through one of our counsellors, depending on how pain is affecting your wellbeing.
A Holistic Approach to Recovery
What makes Revitalize Clinic unique is our multidisciplinary approach. Back pain is rarely just physical. It can affect your mental health, your fitness, your sleep, and your confidence.
That’s why we don’t just treat pain—we support the whole person. Your recovery may involve:
- Osteopathy to treat the injury
- Personal training to restore strength and mobility
- Counselling to manage the emotional toll of chronic pain
- Access to our online resources and courses for self-management at home
Our goal is not just to get you out of pain—but to move you towards a more active, fulfilled life.
Real Results from Real People
We’ve worked with over 10,000 clients, from everyday office workers to elite athletes, all seeking relief from pain and help in reaching their health goals.
“I couldn’t even bend forward when I first came in. I thought something was seriously wrong. After my first session with Elliott and a few days of doing the side-glide stretch, I could already feel myself straightening up.” – Client Testimonial
Our tailored care means we meet you wherever you are—whether you’re dealing with a fresh injury or years of discomfort—and walk with you step-by-step towards recovery.
Want Help With Your Back Pain?
If you’ve noticed a shift in your posture or spine since your back injury, don’t panic—but don’t ignore it either.
The Revitalize Clinic in Gravesend is here to help. Whether you need a thorough osteopathic assessment, a personalised exercise plan from a qualified personal trainer, or mental health support from an experienced counsellor, we’ve got you covered.
We also offer a range of online courses and free resources to help you learn more about your body and take control of your recovery from home.
Get in Touch
📞 Call us today on 01474 356 284
📧 Email info@revitalizeclinic.co.uk
🌐 Or book in directly at www.revitalizeclinic.co.uk
Your journey to better posture, less pain and improved wellbeing starts today.
100-Word Social Media Caption:
Has your spine shifted after a back injury? 🤔
It’s more common than you think—and there’s a simple stretch that could help! In this video, Elliott from the Revitalize Clinic in Gravesend explains why the body shifts to protect itself and how you can gently realign using a technique inspired by McKenzie. Watch now, try it for yourself, and if you need tailored support, we’re here to help with expert osteopaths, personal trainers, and counsellors.
📍Revitalize Clinic | Gravesend
📞 01474 356 284
📧 info@revitalizeclinic.co.uk
🌐 www.revitalizeclinic.co.uk
Let me know when you’d like the next one ready!