Are you suffering from lower back pain? Maybe you've recently started working from home and are spending long hours sitting in your dining room chair... Whether it's a new discomfort or something that's been bothering you for years, lower back pain affects most people at some point in their lives. In a majority of cases, lower back pain can be significantly reduced or completely relieved with Pilates.
Nagging back pain can come at any age, and far too many of us are familiar with it. In fact, 8 out of 10 Americans will experience an episode of lower back pain at some point in their lives. It is one of the most common reasons for missed work and back pain sufferers are spending an average of nearly $3,000 a year in the U.S. on top of other medical expenses to try to combat it... and most of the time, they aren't getting any relief.
The good news is that most back pain isn't caused by a serious medical condition, but rather by everyday habits like poor posture, exercise, or simply sitting too much. And it can be easily managed by physical therapy and Pilates.
A combination of deep abdominal strengthening, postural awareness, and dynamic stretching exercises makes Pilates extremely effective in the prevention and treatment of lower back pain. However, it is also important to apply the techniques taught in Pilates into your everyday life. (You can read more about the many other benefits of Pilates here.)
The Pilates exercises below will help you to connect with your deep core muscles so they can begin supporting your back again and remove any added strain. To really feel a difference, you’ll want to do this routine 3-4 times a week consistently.
IMPORTANT: when dealing with any pain, it is always best to consult a physical therapist to get to the root cause of the problem before starting a program like this on your own.
Remember to go slowly and gently, and always listen to your body—you should never do anything that hurts!
If any of these moves do hurt or you don’t feel like you’re doing them correctly, I suggest you take advantage of our Free Discovery Session (now offered virtually!). We specialize in back pain and Pilates-based rehab and can help you discover exactly what is causing your pain in order to help you learn to move correctly.
Cat, Cow & Tail Wag
The Roll Down
Single leg stretch (prep exercise)
Looking for individualized Pilates instruction tailored specifically to YOU and your body?
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Empower PT & Pilates
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