According to Brent Anderson, P.T., 90 percent of people will experience lower back discomfort at some point in their lives. Many of us are also likely to hear anything like this: “Back pain? Pilates is something you should try.” Back pain is becoming more common as a result of our sedentary lifestyles, growing reliance on technology (tech neck, anyone? ), and a “Weekend Warrior” mentality when it comes to exercise. Back pain can be a chronic or constant problem for persons in their 30s and beyond, especially if they are overweight and/or inactive. Back discomfort can be caused by a variety of conditions, including arthritis, depression, and anxiety. Continue reading to learn how Pilates can help you or someone you know who is suffering from back discomfort.

There's a reason why so many well-intentioned friends and acquaintances recommend Pilates for back pain relief. Pilates strengthens the core, a corset-like group of muscles that, like a weightlifter's belt, maintain the trunk and pelvis. Pilates, on the other hand, raises awareness of optimal posture and good body mechanics. We create room between the spinal discs when we stand or sit with a tall spine, reducing pressure. Pulling in the abdominal muscles and stretching the spine work together to give you a stronger, more supple back.
Back Pain and Its Causes

Back discomfort can also be caused by an imbalance in the hips or pelvis, rather than the back. Back discomfort can develop over time as a result of unconscious habits such as sinking into one hip when standing or crossing one leg over the other while seated. Pilates workouts are intended to correct and correct postural abnormalities. Exercises like Footwork on the Reformer and Leg Springs Series on the Cadillac, for example, clearly demonstrate the contrasts between the two sides of our bodies. A good instructor can notice possible issues like one leg working harder than the other or one hip sitting higher than the other. After that, the instructor can assist you in aligning and stabilizing your pelvis and legs, reducing the tension on your back muscles.

Consider Pilates as an antidote to our fast-paced modern lives. Tight hamstring muscles and weak gluteal muscles are the result of a lot of driving or sitting at a desk. This causes strain by pulling the lumbar spine (lower back) into an unfavorable anterior tilt. Similarly, hunching over our phones and computers causes us to adopt a kyphotic (forward rounded) posture. Pilates exercises emphasize the “neutral spine,” a posture that honors the lower, mid, and upper back's natural, healthy curves.
Pilates' Benefits

In the same way that a massage can relieve tight muscles, a single Pilates practice can occasionally help with back pain. However, two or three Pilates practices each week are recommended for longer-lasting improvements and to prevent recurrent flare-ups. Allow yourself at least four to six weeks to notice a difference. It's worth noting that these workouts don't have to be hour-long sessions in a studio or physical therapy facility. Even a brief series of simple workouts and stretches performed on a regular basis can produce long-term results. Pilates will naturally begin to incorporate healthy movement patterns into your regular activities, such as unloading groceries from the car or picking up a kid, after you begin to practice Pilates. Pilates enhances awareness of optimal spinal alignment and healthy posture, so you can adjust it in the moment if you start to stoop, slouch, or dump into one hip. In a nutshell, Pilates will assist you in resolving the issue (unhealthy movement patterns) while also alleviating the symptoms (back pain and discomfort).

Not every Pilates activity is appropriate for people who have back discomfort. Avoid rolling (“Rolling Like a Ball” and other rolling exercises), twisting (“Saw”), and excessive flexion or extension of the spine (“Neck Pull”) or swan dive (“Swan Dive”). These motions are not only painful to the fragile spinal muscles, but they also don't feel good if you have a back pain flare-up.
Considerations and Recommendations

If you have back problems, consult your doctor before starting Pilates or any other workout regimen. Depending on your specific problem, you may want to avoid certain movements or positions. Start with the "Pre-Pilates" movements such the Pelvic Curl, Chest Lift, Toe Taps, and Dead Bug once you've been cleared to do so. These are basic Pilates exercises that teach you how to activate your core muscles and keep your spine in a neutral position. You can then advance to traditional Mat work or equipment work. To protect your spine, make sure you're sitting on a well-padded surface. Pay attention to your body. Consider the quality of your movement rather than the number of repetitions. Pilates isn't supposed to hurt. Stop if something hurts! Consider making a change. The same exercise can be done with bent knees, a limited range of motion, or with the head on the Mat.

While it may be tempting to remain on the sidelines due to back pain, doing so creates a vicious cycle that exacerbates the condition. The maxim is something that many Pilates teachers believe in.