Our ultimate guide to Pilates including exercises for your lower back
Will Pilates exercises ease your lower back pain? Yes, a 2022 literature review (involving 9710 adults) found that Pilates mind-body and core-based exercises are the most effective for reducing chronic lower back pain.
Let's face it, most of us experience lower back pain at some point in our lives, particularly as we get older. If you're inactive, overweight, sitting for long periods of time or in a job that requires a fair amount of lifting, twisting and bending, chronic back pain may be the result.
And it's time you gave up the housework, it's not good for your health. đŸ˜‰ Of course, this is not possible for most of us. Interestingly though, the 2022 literature review found high levels of household work have been associated with a higher risk of chronic back disorders.
Other medical conditions such as arthritis, scoliosis and cancer may also cause back pain.
Pilates, what is it? Will Pilates exercises help with your lower back pain? How often should you do it?
What is Pilates?
You might be wondering, what exactly is Pilates? Pilates training is a form of mind–body exercise founded by Joseph Pilates during the 1920s. The Pilates method emphasises efficient breathing techniques, muscle control and posture. Applying floor-based exercises will enhance your core stability, muscular strength, endurance, flexibility and balance.
Pilates exercises help you develop core stability and muscle strength. The muscles in the abdomen, back, pelvis and hips are key to building a strong, flexible, balanced body.
Pilates exercises will help reduce your lower back pain
If you have lower back pain, it may be that your abdominal muscles are weak and your back more vulnerable to injury. The transversus abdominis, obliques, multifidus and pelvic floor, or the deep abdominal muscles, work like a corset to support the lower back and pelvic organs providing stability to the lower spine. People with lower back pain benefit from strengthening these core muscles.
In a Pilates class, you will learn how to pay attention to your body’s alignment and movement patterns, giving you a greater sense of body awareness. With regular practice, your posture and body mechanics (whether it be sitting, standing, bending, reaching or walking) will improve. You will reduce your risk of injury.
How often should you do Pilates to get the most benefit?
The 2022 literature review found the most beneficial programs were those that:
- included at least one to two sessions per week of Pilates or strength exercises;
- sessions of less than 60 minutes of core-based, strength, or mind-body exercises; and
- training programs from three to nine weeks of Pilates and core-based exercises.
If you want consistent long-term benefits, it's important to keep moving to maintain your strength, agility and stability throughout life.
Pilates lower back strength and stability exercises
Make sure you discuss your individual circumstances with your health practitioner and your qualified Pilates instructor. They can develop an exercise program that is safe and effective.
Once you understand mindful breathing, body movement patterns and the Pilates principles you can do the exercises in your home at any time. All you need is a mat and some floor space. If you attend regular face to face or live online Pilates mat classes with a qualified Pilates instructor you will be able to do the exercises correctly, maintaining good posture, reducing your risk of injury.
Here are five great exercises that will stretch and strengthen your hips and lower back, helping to alleviate lower back pain:
Bridge Exercise
- Lie on your back, feet flat on the floor, hip-width apart, arms by your sides.
- Take a deep breath in.
- Exhale and press down through your feet and curl your hips and spine away from the floor.
- Imagine reaching your tailbone toward the back of your knees to elongate your spine as you curl up.
- Lift up until your knees, hips and shoulders are in a straight diagonal line away from the floor.
- Inhale at the top.
- Exhale to curl your spine/hips down to your start position.
- Perform ten repetitions.
Note: With acute lumbar disc herniation, it is best to maintain a neutral stable spine, rather than curling the spine.
Quadruped Exercise
- Kneel on your mat with your wrists under your shoulder line, shoulder width apart and your knees under your hip line, hip-width apart.
- Draw the abdominal muscles and front ribs inward toward the centerline of your body and upward toward your spine.
- Pelvis, spine, and head in line, maintaining the natural curves of your spine (neutral).
- Imagine elongating your spine; tailbone lengthens toward the wall behind, and crown of the head lengthens toward the wall in front.
- Inhale, maintaining neutral alignment.
- Exhale, maintain neutral alignment and slide one arm forward while sliding the opposite leg behind, lifting the arm and leg to a horizontal position.
- Inhale and slide the arm and leg back to the start position.
- Repeat on the opposite side.
- Perform five to ten repetitions on each side.
Regression: Arm and leg movements should only be added when you are able to maintain neutral alignment.
Progression: Lift the same side arm and leg with minimal hip/shoulder rotation.
Knees to Chest Stretch
- Lie on your back with your feet flat on the floor, and arms by your sides.
- Gently draw one knee then the other toward your chest.
- Clasp your hands around your knees.
- Gently squeeze your knees toward your chest.
- Inhale/exhale for five breaths.
Tips
- Use a pillow under your head so your head and neck are not arched backward, if required.
- ‘Sighing out’ with an open mouth can facilitate relaxation of the muscles.
Regression: Single knee to chest with the other leg bent or straight.
Hamstring Stretch
- Lie on your back with your feet flat on the floor and arms by your sides.
- Gently draw one knee toward your chest.
- Clasp your hands around the back of your thigh, calf or ankle and straighten the leg.
- Inhale/exhale for five breaths. Switch sides.
Tips
- Use a pillow under your head to help maintain a comfortable neck position if required.
- Straighten the leg to a comfortable stretch position only.
- Point and flex the feet to help release the muscles.
Alternative: Standing with one foot in front. Straighten the front leg and bend forward until you feel a stretch in the back of the front leg. Use support for stability if necessary.
Hip Flexor/Lunge Stretch
- Kneeling in a lunge position with your right leg in front.
- Gently press forward until you feel a stretch in the groin area of the back (left) hip.
- Inhale/exhale for five breaths. Switch sides.
Tips
- Maintain even weight between the front and back leg.
- Use a cushion under the back (left) knee for comfort if required.
- Increase stretch by raising the left arm and tilting slightly to the right side.
- Use support for stability if necessary.
Alternative: Standing in a long lunge position. Bend both knees until you feel a stretch in the groin area of the back leg.
If you apply the Pilates principles, the mindful breathing techniques, muscle control and posture and perform the exercises consistently with the help of a trained Pilates practitioner, you can reduce your lower back pain. Over time, Pilates exercises will build your core stability, strength and balance. You'll have greater flexibility and your body will function the way it's meant to.