A lot of our clients have shared stories about how back pain has affected their lives.
In fact, a lot of our clients bought Pilates Reformer for that very reason.
They’ve been reading stories from Pilates Reformer users on how it has changed their lives by alleviating the excruciating back pain they’ve been experiencing for years.
So if you’re here to know if Pilates exercises for lower back pain are as effective then you’re reading the right blog.
We will not just alleviate the pain, we will transform your life for the better with these 3 simple Pilates back exercises.
But first, let’s answer the question in your mind...
Can Pilates Really Help With My Back Pain?
Pilates back pain exercises are a transformative journey for a lot of people.
The miracles brought by Pilates workout have helped them to alleviate the unforgiving and activity-limiting back pain.
Pilates for lower back pain is factually backed by science!
Studies have shown that Pilates exercises for lower back pain can be very beneficial because it reduces pain, and improves function and quality of life by providing both strengthening and stretching exercises in one form.
Moreover, it helps decompress your spine while also stretching your lower extremity muscles, which are the number one culprit for back pain.
Pilates for lower back pain can help and is highly recommended by experts.
Now that we’ve cleared that up, it’s time for you to sweat and live a life free from back pain!
3 Quick Pain-Relieving Pilates Back Exercises That Will Change Your Life
*Please take note that these exercises are for non-specific back pain. So it would be better that you consult your healthcare practitioner before performing the following exercises.
Before we begin our Pilates workout, here are a few simple tips that you should keep in mind when doing Pilates. This will help you maximize your strength and stamina.
- Don’t forget to breathe!
Avoid this by counting out loud or remembering to exhale during exertion.
- Be mindful of your form and pace
So while you’re still experiencing back pain, be kind to yourself. Go slow and gentle. Find your own pace and rhythm.
- Engage your abs
Don’t let your back do all the work. Your abdominal and back muscles should work in unison. Even if you’re working your back muscles, your abs should be working to support your movement and keep you balanced.
Let’s get started!
1. Chest lift
This exercise will target your abdominal muscles.
Remember, your abs should support your back muscles when contracting. This means if you have weak abdominal muscles it can also lead to back pain.
This is an easy exercise that will warm you up…
- Lie on your back and bend your knees with your feet flat on the floor. Your knees should be pointing towards the ceiling while your toes are pointing away from your body. Make sure that your hip, knee, and ankle are aligned
- Relax your spine
- Lift your hand over your head and keep your arms straight
- Pull your belly button towards the ceiling, arching your back while tucking your chin. Contract your abdominal muscle while doing this. Don’t pull your head, let your abs do the work
- Slowly lower your body to the starting position
- Repeat 8 to 10 times
2. Low Back Care on Pilates Reformer
Now that you’ve warmed up, you’re ready to strengthen those back muscles with a Pilates reformer with tower!
- Lie on your Pilates reformer and make sure your shoulder is comfortably pressed against the shoulder block. Insert your left foot into the left foot strap and your right foot into the right foot strap, keep your knees and toes straight
- Lower your leg to a 45º degree angle and keep your hands flat on the bed with your palms facing down
- Bring your leg to 90º degrees and draw a small circle with each foot simultaneously or perform an external rotation in your hip joint
- After doing external rotation, perform an internal rotation with the same number of repetitions
- Repeat 8 to 10 times
3. Bridging on Pilates Reformer
We bet you’re familiar with this workout.
Studies have shown that bridging can effectively stabilize your trunk by activating your core muscles which in turn helps alleviate your low back pain.
- Lie on your Pilates reformer and make sure your shoulder is comfortably pressed against the shoulder block. Place your feet on the footbar with the foot arch comfortably pressed against it, keep your knees bent, and your legs hip-width apart
- Lift your hip off the floor towards the ceiling as high as possible without overarching. Control your movement by contracting your abs and squeezing your glutes
- Hold for 5 seconds and slowly lower your body back to the starting position
- Repeat 8 to 10 times
No more missing out…
Do you feel invigorated after performing these 3 simple Pilates back pain exercises?
We want you to achieve your body's full potential with the right Pilates equipment for home.
No more missing out because Pilates for the back has your back!
So keep performing these 3 quick pain-relieving Pilates for back exercises and you’ll be back on your feet in no time.
- Don’t forget to breathe
- Always engage your core muscles
- Be mindful of your body
- And enjoy your transformative journey to a pain-free life!
Because you deserve to enjoy each and every moment in your life without physical pain and suffering.
Be sure to browse our wide selection of Pilates reformers and choose the right one to help you with your back pain.