google-site-verification: googleba692f0df3e01a53.html
top of page

Pilates for Lower Back Pain.






Lower back pain is a very common issue, according to the Office for National Statistics, approximately 8 in 10 people in the United Kingdom experience back pain at some point in their lives, which is equivalent to 80% of the population. While there are many treatments available, one of the most effective is Pilates. Pilates is a form of exercise that focuses on strengthening the core muscles and improving overall flexibility. It has been found to be highly effective at reducing lower back pain and can provide long-term relief if practised consistently. In this blog, we will explore the causes of lower back pain, how Pilates can help, how often you should practice, and the three best Pilates exercises for lower back pain.


What Causes Lower Back Pain


There are many causes of lower back pain, such as sitting for long periods of time, age-related degeneration, muscle imbalances, and injuries. Sitting for long periods of time can cause the muscles in your lower back to become weak and overstretched. Age-related degeneration can cause discs in your spine to wear down and cause pain. Muscle imbalances can occur when certain muscles are stronger than others, leading to an imbalance and causing pain in the weaker muscles. Lastly, injuries such as sprains or strains can cause pain in your lower back.


How Can Pilates Help Lower Back Pain


Pilates is an effective form of exercise for lower back pain because it helps to strengthen the core muscles and improve overall flexibility. By strengthening the core muscles, you can reduce the strain on your lower back and reduce pain. Improved flexibility in your spine can also help to reduce pain by allowing you to move more easily and reducing the risk of injury. Additionally, Pilates can help with posture by teaching proper alignment and body awareness. This can help to reduce stress on your lower back by allowing you to move more efficiently and with less strain.

Pilates is also a great form of exercise because it can be tailored to an individual's needs and level of fitness. This allows a person to progress at their own pace, ensuring that they are working at a level that is comfortable for them without overworking their muscles or risking injury.


How Many Times Per Week Should You Practice Pilates


It is recommended that people practice Pilates 3-4 times per week in order to see results. Consistency is key when it comes to seeing results from Pilates, so it is important to practice regularly in order to build strength and improve flexibility. Additionally, it is important to make sure that you are working at a level that is appropriate for your fitness level in order to ensure that you are not overworking your muscles or risking injury.


What Are The 3 Best Exercises For Lower Back Pain In Pilates


The three best Pilates exercises for lower back pain are bridges, roll-ups, and side-lying circles.

Bridges are great for strengthening your lower back and glutes while improving flexibility in your spine. To do a bridge properly, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground until they are in line with your shoulders and knees. Hold this position for a few seconds before slowly lowering your hips back down to the ground.


Roll-ups are another great exercise for lower back pain as they help to strengthen the abdominal muscles while improving posture. To do a roll-up properly, lie on your back with your legs straight and arms extended above your head. Slowly roll up so that your arms reach toward your toes before slowly rolling back down. Make sure to keep your core engaged throughout the exercise and focus on using only your abdominal muscles to control the movement.


Finally, side-lying circles are an excellent exercise for improving flexibility in the spine and strengthening the obliques. To do this exercise properly, lie on one side with your legs stacked on top of the other and your arm extended above your head. Keeping your core engaged and legs straight, slowly draw a circle with your arm before reversing directions and repeating on the other side.

These exercises can be modified to suit different levels of fitness by increasing or decreasing reps or adding weights or equipment as needed. It is important to make sure that you are working at a level that is comfortable for you in order to ensure that you are not overworking your muscles or risking injury.


Conclusion


In conclusion, Pilates is an effective form of exercise for lower back pain due to its ability to strengthen the core muscles and improve overall flexibility. It can be tailored to an individual's needs and level of fitness, allowing them to progress at their own pace without risking injury or overworking their muscles. The recommended frequency for Pilates is 3-4 times per week in order to see results. The three best exercises for lower back pain in Pilates are bridges, roll-ups, and side-lying circles which can be modified for different levels of fitness as needed.

If you suffer from lower back pain, we encourage you to give Pilates a try! If you need additional resources or guidance there are plenty of online tutorials and classes as well as books about Pilates that can help guide you on your journey to relief from lower back pain.




22 views0 comments

תגובות


bottom of page