Back Pain? Pilates May Be the Answer

Welcome to part one in a two-part series about managing back pain. The Pilates exercises in this series are often recommended for preventing and/or alleviating back pain, especially low back pain. They offer back-strengthening core support, proper balance, and gentle back-muscle stretching. Let’s get cracking!

Before beginning any fitness routine, talk to your doctor if you have back problems. Also, keep in mind:

1. Keep symmetry and harmony in mind. Most of the time, you’ll like your shoulders and hips to be even.
2. Remember to take a deep breath. The supporting core muscles of your trunk are activated as you take a deep breath (among many other benefits, like keeping you alive).
3. Make sure you’re paying attention as you go through these drills. Slow down, be gentle, and avoid hurting yourself.
4. If you’re new to Pilates or your back is currently in poor condition, you can start with the basic Pilates exercises.
5. As a giraffe, maintain a long neck and shoulders that are down and away from the head.
6. The muscles in your abdomen and back work together to strengthen one another. During these workouts, you’ll want to keep your back supported by exercising your abs.

Let’s get this party underway, shall we?

Pelvic Tilt to Pelvic Curl is a Pelvic Tilt to Pelvic Curl transformation

Almost anyone with back pain, especially low back pain, is taught to adopt a pelvic tilt. It instructs us on how to use our abdominal muscles to protect and lengthen our lower backs. We begin with a pelvic tilt and progress to a spinal articulation with pelvic curl for those who are comfortable with it.

Follow these steps…

• Lie down chest up, legs crossed, foot flat on the concrete. Your feet, hips, and knees are all aligned and separated by hip-distance. Beginning with a neutral spine, do this exercise. The normal curves of the spine are preserved in neutral spine, meaning the lower back does not rub into the mat.
• Take a deep breath in.
• Exhale: Do a pelvic tilt by contracting your abdominal muscles and drawing them in toward your spine. Allow the spine to lengthen and the abs to push the lower spine into the concrete. The pelvis is bent so that the pubic bone is a little higher than the hip bones in the pelvic tilt posture, and the back is very long against the surface.
• Return to the floor by inhaling, or continue to pelvic curl by exhaling.
• Inhale: Twist your tailbone up against the ceiling by pressing down with your knees. The hips rise first, followed by the lower and middle spines.
• Come to a comfortable straight line from your waist to your shoulders by resting on your shoulders at the base of your shoulder blades. Beyond this point, do not arch. Abdominals and hamstrings have support for this campaign.
• Exhale: When you exhale, roll your spine back down to the floor with abdominal control. Start at the top of the spine and work your way down, vertebrae by vertebrae, until the lower spine reaches the floor.
• Breathe in once more: Get your spine back to neutral.
• 3–5 times, repeat this procedure.

Alleviate Back Pain by Lifting your chest

Not weak back muscles, but weak abdominal muscles are one of the leading causes of back pain. A good ab strengthener is a chest boost.

Carefully carry out this exercise. The back of your head is supported by your hands, but the abs must do the most of the work—not momentum or pushing your head forward. Stop and go on to the next workout if you develop neck pain.

Follow these steps…

• On your back, bend your knees and place your feet flat on the concrete. The toes are pointed straight away from you, and your legs and feet are parallel and lined up so that your shoulder, knee, and ankle are in one section.
• The natural curve of your lower spine creates a gentle rise off the mat, and you’re in a neutral spine spot.
• Bring your hands behind your back, fingers touching, while keeping your shoulders flat. Throughout the exercise, your hands will provide light protection to the base of your head as your elbows remain open.
• Take a deep breath in.
• Exhale: Gently draw your belly button toward your spine and continue, allowing your spine to lengthen along the mat. At the same time, lower your head slightly and gently raise your upper spine off the mat until the base of your scapula brushes the mat.
• When you rise, you’ll notice a sinking sensation under your bottom ribs.
• Keep in mind that the training is being done in your abs, which are in a deep concave shape. The action does not cause pain in your muscles, and your neck and shoulders remain relaxed.
• Inhale when you reach the tip. Deepen the abs.
• Exhale: Gently drop the body down to the mat, keeping the abdominals pulled in.
• Take a deep breath in.
• 6–8 times more

Rising Swan helps Back Pain

Rising Swan works on the back extensors, which are the muscles that keep us standing. People who suffer from back pain also have frail and overstretched muscles.

This is a slow-paced workout. You may not be able to achieve the same level of success as others. It’s all right. It’s perfect to begin with a few inches.

• Lay face down on the mat.
• When bending your knees to put your hands under your shoulders, keep your arms close to your torso. Keep shoulders distanced from the head. Maintain this disatnce at all times.
• This movement is typically done with the legs positioned together. It is also possible to do it with the legs shoulder-width apart.
• Lift your belly button away from the mat and your abdominal muscles engaged. During the exercise, the abdominals stay lifted.
• Inhale: Lengthen your back by pressing your forearms and hands into the mat, supporting a long upward curve with your upper body. It’s possible that you’ll just come up a couple of centimeters.
• Maintain the length of your neck. By tilting your head around, you avoid making a crease.
• Send your tailbone down into the mat to protect your lower back.
• Exhale: When you release the arc, keep your abdominals raised and lengthen your spine as your chest returns to the mat in the following order: low abdomen, mid belly, low ribs, and so on.
• 3–5 times more

Pose of the Child for Back Pain

The Child’s pose stetches your back. This is a simple and relaxing pose.

• Begin by kneeling with your ass on your heels on your mat.
• Open your feet at least hip width apart and your toes together.
• Lean forward and drape your body over your thighs, allowing your head to rest on the pavement.
• Put your arms in front of you and stretch them out. You may even have your weapons on your sides. Try them both to see which one you want.
• Relax by taking deep breaths. Relax your lower back, spine, and hips if you’re experiencing some pain. Allow plenty of time for this exercise to take effect. Allowing your body to settle into the stretch will take a couple of minutes.

Kim’s final thoughts…

Back pain is a daily reality for too many of us. Pilates is one of many ways for you to manage this challenge. Have you made the decision to squeeze a little Pilates into your life? Do you need more info to convince you? Click HERE to read about 10 Reasons to Practice Pilates. Check back to read more about alleviating back pain in our part II, coming soon…