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6 Pilates Exercises That Will Help With Back Pain

Staying active is key to maintaining a healthy lifestyle and improving overall health. And with today’s fast-paced lives, it can be hard to find the time or the motivation to do so. That’s why Pilates is such a great option – it offers an efficient way to stay in shape, while also providing numerous other benefits such as improved posture, increased flexibility and range of motion, strength training and even pain relief! In this blog, we are discussing 6 Pilates exercises that will help with back pain.

Pilates is especially beneficial for those who suffer from chronic back pain since it helps build core strength which supports the spine. It also focuses on aligning and strengthening the hips, pelvis and shoulders – all areas that can cause discomfort if out of balance. The carefully crafted movements target specific muscle groups to help restore and improve both strength and flexibility.

Pilates provides a low-impact workout that still gets results. It can be tailored to fit your specific needs and goals, making it an excellent choice for anyone looking to get into shape – no matter their fitness level or age. You’ll gain increased balance and core stability while toning muscles without straining the joints. Plus, with regular practice you’ll also benefit from improved posture, breathing techniques, better circulation and general well-being!

In this blog, we will talk about specific Pilates exercises that can help with back pain and why it is important to stay active even when you feel that rest is the solution to your nagging back pain. 

6 Pilates Exercises That Will Help With Back Pain

1. Single Leg Stretch

This Pilates exercise is great for lower back pain as it encourages a gentle and intentional stretching of the spine and hips, while also engaging your abdominals and strengthening your core.

To do this exercise, start by lying on your back with your legs straight out in front of you. Slowly lift one leg off the ground as you reach for your opposite ankle with both hands (keeping the opposite leg down). Inhale to prepare, then slowly exhale and draw the bent knee towards your chest while keeping the extended leg strong. Hold for three to five breaths before switching sides.

2. Spine Twist

The spine twist helps to release stiffness in the spine and improve mobility due to its twisting motion that lengthens and releases tension throughout the back.

To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Place both arms out to either side in a ‘T’ shape, then gently exhale as you use your abdominal muscles to rotate both legs over to one side while keeping both shoulders firmly anchored down. Hold for three to five breaths before switching sides.

3. Roll Up

The roll up is great for strengthening the abs and improving overall posture. It also helps stretch tight muscles that can cause lower back pain.

To do this exercise, start by lying on your back with your arms straight out in front of you and your legs extended together at a 45 degree angle from the ground. Inhale to prepare then slowly exhale as you start to roll up, taking your time and using your abdominal muscles to gently curl up one vertebrae at a time. Once you’ve reached the top of the roll-up, hold for three breaths before slowly reversing back down.

4. Swan Dive

The swan dive helps improve spinal mobility and strengthens both your core and shoulders.

To do this exercise, lie face down with your legs extended behind you and your arms outstretched above your head in a ‘Y’ shape. Inhale deeply then exhale as you use your abdominals to pull yourself into an arch (keeping any weight away from your neck). Hold for three breaths before releasing back down.

5. Figure-4

The figure-4 is a great exercise for stretching out tight hips and opening up the spine, which can help relieve lower back pain. To do this exercise, start by lying on your back with both legs bent in towards your chest. Cross one leg over the other to form a ‘figure 4’ then reach through and grab onto the ankle of the crossed leg with both hands (keeping the opposite leg firmly grounded). Inhale deeply then exhale as you use your abdominal muscles to draw the crossed leg further over towards the opposite shoulder while maintaining length in the spine. Hold for three breaths before switching sides.

6. Teaser

The teaser is an advanced Pilates move that helps strengthen your core and improve balance.

To do this exercise, start by lying on your back with your arms extended in front of you and both legs bent in towards the chest. Inhale to prepare then slowly exhale as you use your abdominals to lift both legs off the ground while bringing both arms up overhead. Make sure to keep your head and shoulders firmly anchored down as you hold for three breaths before slowly releasing back down.

These six Pilates exercises are great for helping relieve lower back pain due to their focus on stretching, strengthening, and improving mobility throughout the spine and hips. Incorporating any of these moves into a regular practice can help reduce pain associated with tight muscles, poor posture, or weak core strength. Give few of them a try today!

Why Should You Stay Active When You Have Back Pain?

When it comes to back pain, rest is not always the best solution. Unfortunately, many people’s first response to back pain is to take a break from activities and sit around until their pain dissipates, which rarely works in the long run. Inactivity can lead to weakened muscles and can create more stress on your spine over time.

In order to properly treat back pain and eliminate it altogether, exercise is essential. While taking part in certain physical activities may be uncomfortable at first, getting your body moving helps target weak muscle groups that may have caused or are contributing to your back pain. Regular exercise strengthens these areas of the body and helps reduce tension on your spine.

For those looking for a specific form of exercise that can help reduce and even prevent back pain, Pilates is an excellent option. Not only does it strengthen the muscles that support the spine, but it also promotes good posture and flexibility in various muscle groups. This low-impact exercise is suitable for all ages and fitness levels, making it a great fit for anyone looking to reduce their chance of back pain or improve their current condition.

Whether you’re trying to prevent or manage existing back pain, focusing on strengthening your core and other supporting muscles with regular exercise is key. And if you’re not sure where to start, Pilates may be the best way to go! It combines strength training with stretching and relaxation techniques — providing both short-term relief from pain as well as long-term benefits. With a consistent Pilates practice, you can help to keep your back healthy and pain-free.

Experiencing Back Pain and Wondering How Pilates Can Help? 

Pilates is a great way to to stay active, help in reducing the chance of injury and pain, and can help you get back to feeling 100 percent after dealing with back pain. Empower PT & Pilates offers a Free Pilates Taster Session, where you can come in and see if Pilates and the different programs we offer are a fit for you. We get several requests per day and only have room for one or two a week, so get started and schedule your Free Pilates Taster Session today!

We also offer a Mommy & Me Pilates and Pelvic Floor Workshop! We know that postpartum life can be lonely and that Pilates is a great way for you to meet with a community of mothers about the changes you may be experiencing. That is why this workshop is perfect for mothers wanting to connect with other mothers and build the confidence and strength after labor, delivery and pregnancy. Reserve your spot for our next workshop!

We want to help, so contact our Arvada location today to schedule a time to come see us.  Contact our team or schedule a Free Pilates Taster Session so you can determine if our programs are right for you!

All you need to do is tell us a bit about what’s going on through this quick form and we will have a conversation about how we may be able to help.

You can also give us a call at (720) 722-0685. 

See you soon,

Dr. Casey

Other Free Resources…

Free Guide – 10 Reasons Why Pilates Will Ease Your Pain and Reshape Your Life (And Body)

Read our blog – Exercises That Can Help Strengthen Your Core 

Read our blog – Exercise Is Key In Postpartum Recovery

Check us out on social media – Empower PT + Pilates Facebook / Empower PT + Pilates Instagram