5 Pilates Exercises To Ease And Prevent Back Pain

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pilates for back pain

What is Pilates?

Pilates is a wholesome hybrid exercise that focuses on strengthening & toning of your muscles, especially in the core and the back. Another primary application of Pilates is to correct and improve your posture.

You don’t require any specific heavy equipment to do Pilates. You will need a specialized Pilates map so that it does not hurt or cause any form of discomfort when you are making the moves. There are a few other tools like a medicine ball and light hand weights to add more to the toning process. The more advanced equipment is not for beginners and is introduced in intermediate classes.

Is lower back pain something to be worried about?

According to the American Chiropractic Association, half of us are suffering from lower back pain, and it affects us in our daily lives. May it be your work life or sex life or even when you are relaxing in your leisure time.

Even if back pains were just minor discomfort with no repercussions, it‘d still be severe. We break our back(not literally) working 9-5s, and you should know that it’s the most annoying and equally uncomfortable condition to suffer from. It’s not intense enough for you to seek help from pain killers, but it’s severe enough to affect you in your day to day endeavors.

Few Stats & Facts of Back Pain:

  • Back pain is the primary cause of disability all over the globe.  
  • Back pain disables many people from engaging in work, even household chores.
  • Half of all Americans miss work because of back pain.
  • Back pain contributes to more than 264 million missed working days each year.
  • It is estimated that up to 80% of the entire population will suffer from back pain at some point in their lives.
  • Back pain affects people of all ages. From elderlies to teenagers to pre-teens.
  • Back pain generates the 3rd largest traffic to the doctor’s office.

Most cases of back pain are contributed by bad posture as opposed to conditions like malnutrition and arthritis.

Lower back pain recovery is quite common, but recurrence is frequent, which can turn chronic.

Back pain disabilities have increased by 54% over the last 30 years.

Americans spend over $50 billion for lower back pain.

What Causes Back Pain?

Your back houses the nervous system and has a series of complex nerve wiring. There are many reasons why most people develop back pain, especially in the lower region. We have our backs against the world, anything could happen at any time. Just be sure to pick up your slack and be aware of your surroundings. Back pain can be contributed by the following:

Accidents- Road accidents contributed to the permanent disability of many people over the years, around the world. However, it can be a sports injury or even a road accident. So keep your eyes and your mind open.

Training- Hardcore heavyweight training is a prime cause for straining your back ligaments and your back muscles. Other than that, freehand exercises can have a heavy toll on your back as well if you are doing them wrong.

Medical Condition- Arthritis and Scoliosis are one of the leading causes of back pain.

Bad posture- May it be your hunched back or your office sitting arrangement, if you are not keeping your back straight or adding a lot of pressure on it, you can expect your back to hurt like hell.

Age- Age is the determiner for most chronic conditions and illnesses. The majority of the elderly population develops back pain.

Lack of Training- Our anatomy strengthens the more we put it to work, so if you’re inactive at home or your work prevents you from doing physical exercise, then you’re vulnerable to developing significant back pain.

Pilates Exercises

Pilates is excellent for arthritis and a lot of other joint-related problems. They can help you manage the stress you build upon your body, specifically on the back. I have been doing Pilates to manage back pain for over 6 months now. It’s a game-changer and massages, and spa pales in comparison to the benefits of exercising. Many rehabilitation centers offer Pilates as a form of physical therapy. Here are a few Pilate exercises to manage and improve your supine discomfort: Pilates weight loss workout info guide here. 

1. Pelvic Tilt

This particular pilates exercise is an all-rounder solution for all your joint pain, starting from your lower back to your knee pain. It also enhances your posture, and you can reap the benefits of better core strength as well.

  • Get on you back.
  • Keep your knees bent with your toes facing forward.
  • Exhale and contract your abs toward your spine.
  • Pull in your pelvis forward using your glute and hip muscle.
  • Do this for 10 reps, 4 sets.

2. Chest Lift

My personal favorite pilates workout from this list. Not only are these easy to do, but great for fixing bad posture and strengthening the supporting muscles of our upper back and chest. This exercise also aids in sculpting out your abdominal muscles.

  • Lie on your back with your knees bent and parallel.
  • Bring your hands over your back, with your fingers touching the floor to support your posture.
  • Breathe out as you use your chest to push up your upper back towards the ceiling.
  • Breathe in as you contract your abs more before pulling down your chest.
  • Make sure not to tense up your legs.
  • Do 10 reps, 5 sets.

3. Half kneeling hip flexor stretch

While in this stretching position, you shouldn’t feel any tension on your thigh, and it shouldn’t hurt either. The pressure needs to be present in your hip flexors to maximize the pain relief. Also, place a towel below your resting knee if it causes any form of discomfort.

  • Kneel down on one leg with the other bent on the floor.
  • Contract your glutes and abs to bring your pelvis forward.
  • Do the same with your standing knee
  • Sync the bringing forth of your knees and your pelvis
  • Do 15 reps, 4 sets

4. The Bridge

Simply put, this exercise strengthens your hamstring, glutes abs, hips, and a better alternative than popping your backbone.

Moreover, the single motion of the exercise is easy and fun to do.

  • Lie on your back and bend your knees, with feet flat on the floor.
  • Press your palms on the floor to hold your position.
  • Exhale as you use your feet to push against the ground to lift your pelvis up.
  • Inhale Slowly and use your pelvic muscles to descend back on the ground.
  • Do 15 reps, 5 sets.

5. Child’s Pose

This yoga discipline move will help you relax and destress the supporting muscles of your pelvis and your lower back. Definitely great for relieving back pain.

  • Bend your knees and sit down on your heels.
  • Fold your back to the floor.
  • Keep your torso and folded legs parallel.
  • Stretch your spine and hands out as far as you can and face the floor.
  • Slowly bring up your torso, starting from the hinge of your back.
  • Keep this pose for 30 seconds, repeat 5 times.