How Can Pilates Help You Relieve Back Pain

Back pain most specifically lower back pain affects most people at some point in their lives. In a majority of cases, this type of pain can be reduced by doing pilates, since they strengthen core support for the back, teach good alignment, and provide gentle stretches for tight back muscles.

The combination of deep abdominal strengthening, postural awareness, and release and stretching exercises makes Pilates extremely effective in the prevention and treatment of lower back pain. 

If you currently have back pain, consult with your healthcare practitioner before undertaking any exercise program.

If you are new to Pilates or your back is fragile at the moment, you might be better served to work with the fundamental Pilates exercises first. Breathe! Deep breathing activates the supportive core muscles of your trunk (among many other benefits, like keeping you alive).

Pilates Exercises for Lower Back Pain

The Neutral Spine position taught in Pilates is used as the most functionally ideal or “perfect” posture for our bodies. The strong focus on core strengthening creates stronger support muscles for the spine. By implementing these techniques into your everyday life, you begin to fix the problem at the cause, rather than only treat the symptoms. 

Pelvic Tilt to Pelvic Curl

The pelvic tilt is taught to almost everyone who has back pain, especially low back pain. It teaches us to use our abdominal muscles in a way that supports and lengthens the lower back. 

1. Lay on your back in Neutral Spine (relaxed back muscles and natural curves), knees bent and feet flat on the floor.
2. Breathe out and gently engage and “lift” pelvic floor muscles (those that stop you from urinating), then pull the navel in toward the spine so that the lower back ”imprinted” into the floor.
3. Breathe in and relax the muscles and return to Neutral Spine.

Chest Lift

One of the common causes of back pain is not weak back muscles, but weak abdominal muscles. Chest lift is a great ab strengthener.

1. Lay on your back in Neutral spine, knees bent, feet flat on the floor and hands behind the head. Pelvic floor and other core muscles engaged.
2. Breathe out and lift the head and chest keeping the stomach pulling flat (not coming toward the ceiling), and pelvis still (not tilting toward you.)
3. Breathe in to lay the head back down.

Hamstring Stretch

1. Lay on back. One leg bent (foot flat on the floor) and another leg lifted straight towards the ceiling. (Use a towel or resistance band to hold leg up if needed)
2. Keeping the leg straight, pull the leg towards you as much as possible without twisting, until you feel a stretch.
3. Keep breath flowing and try to relax. You should feel a stretch in the back of the thigh.

Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201  Naples Florida 34102 | Phone: (239) 262-1119