Therapeutic Pilates: Pilates Exercises for Lower Back Pain

The goal of therapeutic Pilates is to help people with a variety of injuries and medical illnesses improve their physical function and quality of life. It is founded on the fundamentals of the classic Pilates technique, which emphasizes correct alignment, core stability, breathing, and controlled movements.

Pilates exercises are modified specifically to treat conditions like arthritis, osteoporosis, scoliosis, lower back discomfort, and post-surgical recovery. The exercises are carried out in a regulated and safe manner, and they could involve using specialized apparatus like the Reformer or the Cadillac.

For people who struggle with standard exercise techniques, therapeutic Pilates can be a beneficial kind of physical therapy since it offers a mild, low-impact means of enhancing physical function in general as well as strength, flexibility, and balance. It is frequently suggested by medical practitioners as an alternative treatment for some ailments or as a supplement to existing treatments like medicine or surgery.

Pilates Exercises for Back Pain

Here are some Pilates exercises that can be helpful for individuals with lower back pain:

Pelvic Tilt. Exercise for the pelvis entails shifting it forward and backwards while lying on your back. It is a straightforward yet powerful Pilates exercise that can aid in posture improvement and core muscle strengthening.

• Legs bent and flat on the floor, hip-width apart, as you lay on your back.
• Inhale deeply, and as you exhale, tilt your pelvis back to gently flatten your lower back against the mat or floor.
• After a few periods of holding the contraction, let go and allow your spine to resume its normal bend.
• Repeat multiple times while concentrating on the pelvic movement and keeping the rest of your body relaxed.

 

Single Leg Stretch. Exercises like the Pilates single leg stretch work the lower back, hip flexors, and abdominal muscles. It is a basic movement that is frequently done in Pilates courses and is frequently incorporated into exercise regimens intended to strengthen the core and increase flexibility.

• Knees bent and feet flat on the floor, lie on your back.
• Take a deep breath in and, as you exhale, elevate your shoulders and head off the floor. Next, pull one knee to your chest and extend the other leg at a 45-degree angle.
• Hold onto the bent knee with both hands and maintain a neutral spine.
• Inhale and as you exhale, switch legs, bringing the other knee in towards your chest while extending the opposite leg straight out.
• Continue alternating legs, inhaling as you switch and exhaling as you bring each knee in towards your chest.
• Perform 8-10 repetitions or as many as recommended by your Pilates instructor or healthcare provider.

 

Bridging. is an exercise with movement that targets the glutes, hamstrings, and lower back muscles. It is a great exercise to help strengthen the hips, improve posture, and enhance core stability.

Take the following actions to complete the Bridging exercise:

• Legs bent and flat on the floor, hip-width apart, as you lay on your back.
• Place your arms by your sides with your palms facing down.
• Inhale deeply and as you exhale, press your feet into the floor and lift your hips off the ground, forming a straight line from your shoulders to your knees.
• Hold the position for a few seconds, then inhale and slowly lower your hips back down to the ground.
• Repeat for several repetitions, focusing on engaging your glutes and keeping your core muscles engaged.

To increase the difficulty of the exercise, you can try lifting one leg off the ground while maintaining the bridge position, or placing a small Pilates ball or foam roller between your knees to activate your inner thigh muscles.

Remember to maintain proper form throughout the exercise by keeping your shoulders relaxed, engaging your core muscles, and avoiding arching your lower back excessively. If you experience any pain or discomfort, stop the exercise and consult with a Pilates instructor or healthcare provider.

 

Spine Twist. A classic Pilates exercise that targets the muscles of the back, abdomen, and obliques. It is a great exercise to help increase spinal mobility, enhance core strength, and improve posture.

To perform the Spine Twist, follow these steps:

• Sit up tall with your legs extended in front of you, feet flexed and hip-width apart.
• Inhale deeply and as you exhale, twist your torso to the right, reaching your right hand behind you and placing your left hand on your right knee.
• Inhale and sit up tall, lengthening your spine.
• Exhale and twist your torso to the left, reaching your left hand behind you and placing your right hand on your left knee.
• Inhale and sit up tall again, lengthening your spine.
• Repeat the twisting motion for several repetitions, alternating sides each time.

To increase the challenge of this exercise, you can hold a lightweight or a Pilates ball between your hands. Remember to engage your core muscles and avoid using momentum to twist your torso. Instead, focus on using your abdominal muscles to initiate the movement and keep your spine straight throughout the exercise.

If you experience any discomfort or pain, stop the exercise and consult with a Pilates instructor or healthcare provider.

Discover the power of Pilates with Evergreen Rehab and Wellness – strengthening your body, and calming your mind.

Take the first step towards a stronger, healthier you – sign up for Evergreen Rehab and Wellness Pilates today! You may book a 1:1 or a duet Pilates session at our Coquitlam clinic or Langley Clinic.