3 Pilates exercises for back pain
I have begun to notice a new side effect of the pandemic in my clients and family - the effects of sitting at home most of the time and often with bad posture is causing new aches and pains - most commonly, back pain. Lower back pain affects up to 80% of the population at some point, so if you’re suffering, you’re not alone! Luckily, Pilates practice can offer some respite and remedy to these issues. If you or anyone you know is suffering from back pain, I’ve put together some advice to hopefully offer some help!
How can Pilates help back pain?
Pilates is mainly focused on strengthening and supporting muscles in your core and back, and developing greater flexibility. Back pain is often to do with poor joint mobility, poor posture, muscular weakness, and stress - and fortunately, regular Pilates practice can address and assist with all of these root causes.
Before exercising
There are a few things to do and bear in mind before you begin Pilates exercises for back pain.
Check with your doctor before exercising, especially if your back pain is particularly severe.
Take it easy, take it slow - do all the movements gently and pay attention to how your body is reacting. Don’t push yourself too hard!
Pay attention to balance and body symmetry.
Pay attention to your breathing. Mindful breathing is crucially important to Pilates exercise and activates your core muscles.
Child’s Pose
This movement is excellent at stretching out the back and really gives you the control to find those painful spots and stretch them out, without overexerting yourself.
To do this exercise;
Kneel on a mat, sat down onto your heels. Your knees should be facing slightly outward.
Lean forward until your arms and head are flat against the floor, or as close as you can stretch them.
Breathe. Breathe deeply and focus on where any tension or pain is, and gently stretch through it. Take as long as you want.
Swimmers
This exercise engages your multifidus, the tiny muscles that stabilise your vertebrae - they’re vital to a strong back!
Lie on your stomach with arms outstretched, and your head lifted off of the floor.
Lift an opposite arm and leg, hold for a moment, then gently return to the floor.
Repeat on other side.
The Hundred
This classic Pilates exercise works your diaphragm, which supports your breathing and engages the stabilising muscles in your core.
Lie on your back, lift your knees at a 90 degree angle and lift your head and shoulders off of the mat.
Engaging your core, move your arms up and down in small motions - aim to do that 100 times.
These are just a couple of great Pilates exercises to start helping with back pain. Get in touch with an instructor who can offer an ongoing program to target and remedy your back pain and you’ll start seeing improvements in no time!