Can Pilates Really Help Your Lower Back Pain?

Posted December 14, 2021

The lower back is one of the most common sites for pain in the body. Lower back pain can be brought about by injury, illness, or poor posture, amongst many other health-related issues. However, many people believe that their back pain is caused by physically demanding jobs, sciatica, or weak core muscles.

Can Pilates really help with lower back pain? And if so, how? Read on to find out…

How Can Pilates Help with Lower Back Pain?

Back pain is on the rise due to our inactive lifestyles and increased dependency on technology, as well as a “Weekend Warrior” mentality when it comes to exercise. Back discomfort may be a persistent or continuous issue for people in their 30s and beyond, particularly if they are overweight or inactive. Back problems can be caused by disorders such as arthritis and even depression and anxiety.

Pilates is a form of exercise that helps to improve posture, flexibility, and strength. It can be helpful for people with lower back pain as it strengthens the core muscles, which can help to support the spine. Pilates also stretches and elongates the body, which can help to relieve tension in the lower back.

Pilates is a low-impact exercise, meaning that it places minimal strain on the joints. This is beneficial for people with lower back pain, as it will not aggravate any existing injuries or conditions.

Effective Pilates Exercises for Back Pain

There are a number of Pilates exercises that can be performed to help reduce lower back pain. Here are just a few:

Roll Up

1) Roll Up – this exercise helps to strengthen the abdominal muscles, which helps to support the spine and improve posture. To do it, lie face down on a mat with your legs extended behind you and your arms at your sides, palms facing downwards.

Take a deep breath in and simultaneously raise both head and chest off the floor as high as possible, whilst exhaling. At the same time, roll down one vertebrae at a time until you reach your feet. Hold for several seconds before taking another deep breath in and returning to starting position with control.

Five Stretches to Warm Up to Before Pilates - Club Pilates members doing Pilates

The Hundred

2) Hundred – this exercise strengthens all of the core muscles, which helps to support the spine. Lie flat on your back with your legs in the air and your knees bent to 90 degrees. Bring your hands behind your head, with your elbows out to the sides.

Take a deep breath in and lift your head, neck, and shoulders off the floor while simultaneously pumping your fists 5 times. Exhale as you pump and keep your abs pulled in tight. Hold for 2 seconds before lowering yourself back down.

The Bridge

3) The Bridge – this exercise strengthens the glutes (buttocks muscles) and hamstrings, which can be helpful for people with lower back pain. Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, forming a bridge position. Hold for 5 seconds before lowering yourself back down.

Pilates Saw

4) Pilates Saw – this exercise is great for strengthening the lower back muscles. Lie flat on your back with both legs in the air and your knees bent to 90 degrees. Keep your feet together and slowly lower one leg towards the floor while keeping the other leg in the air. Hold for 5 seconds before returning to starting position. Repeat with the other leg.

Relieve Back Pain While You Work Out!

Back pain is something most of us will experience at least once in our lives. As we grow older, it’s important that we monitor and actively manage our health and fitness levels to ensure we can continue to get the most out of life.

Struggling with back pain, or just want to try Pilates? Find and visit your local Club Pilates studio to get started today!