The Best Pilates Exercises for Back Pain

Lower back discomfort can strike at any time during our lives. Back Pain in the Lower Back In the vast majority of cases, Pilates can dramatically lessen or eliminate LBP. At Archer Pilates, we strive to provide our customers with the information and body awareness necessary to work in and out of the studio and to manage this in their daily lives.

At Archer Pilates, we teach a mix of deep core strengthening, postural awareness, and release and stretching movements that are particularly useful in the prevention and treatment of LBP. However, it is also critical to incorporate the Pilates practices into your daily routine.

Lower Back Pain Pilates Exercises

The Neutral Spine position is used as the most functionally optimum or "perfect" posture for our bodies, as taught in Joseph Pilates Philosophy and emphasized in every Archer Pilates class. The curves in our spine are employed to provide stability and mobility for our bodies to bear the weight and pressure of daily living. Stronger support muscles for the spine result from a strong concentration on core (deep abdominal) strength. By incorporating these tactics into your daily routine, you can begin to address the root of the problem rather than just treating the symptoms. Everything starts at the core, which is what we focus on.

The exercises listed below are ones that we do in practically every lesson. We also stress proper form and body awareness so that you can use these principles on your own. Because form equals function, when your form is at its finest, you can get the most out of every exercise to help support your spine and relieve lower back pain.

1.Imprinting or Pelvic Tilt

This simple but powerful workout activates the deep core muscle and strengthens the spine's support system.

Lay on your back, knees bent, and feet flat on the floor in Neutral Spine (relaxed back muscles and natural curves, also known as "lady bug tunnel").
Lift your pelvis and imagine “tilting” your pelvis back to flatten your back or “imprint” your spine as you exhale. Kegel and engage your transverse abs, the deepest region of your abdominals, at this time. These muscles are also referred to as pelvic floor muscles.
Inhale deeply, then gently exhale, articulating your spine, rolling back down one vertebrae at a moment, flattening your back, and tilting your pelvis forward again to return to your neutral spine.

2. Lifting the Chest

This is a core-strengthening exercise that will help support your lower back.

Lay on your back with your legs bent, feet flat on the floor, and hands behind your head in a Neutral spine position. Other core muscles and the pelvic floor are recruited.
Exhale as you lift your head and chest, imagining bringing your belly button into your spine (rather than doming toward the ceiling) and ensuring your pelvis is still in place (not tilting toward you.)
To lay your head back down, take a deep breath.

You can lift your legs into a tabletop position or move into hundreds if you want to take it to the next level. Legs bent, legs in table top, or legs bent 45 degrees are all options.

3. Spinal Twist in Supine Position

Rotation stretches the back muscles, and directing the movement strengthens the oblique muscles, which serve to support the spine even more.

In the proper grounding form, lay on your back, knees bent, feet flat on the floor, arms stretched out to the sides.
Maintaining a neutral spine by squeezing your knees together (you may wish to place a towel under your lower back if you experience any pain), slowly move your knees to one side, keeping your shoulder blades in touch with the floor.
Pull your navel into your spine and drag your knees back to the center as you exhale.

Alternate sides and repeat the exercise 3-5 times on each side.

Try to hold the stretch position for 10-15 seconds to allow your body to fully absorb the stretch.

Stretch your hamstrings and hip flexors.

There's a link between low back pain and tight hamstrings and hip flexors. Our instructors at Archer are very knowledgeable about tight hip flexors and how they can cause LBP. Stretching these muscles helps to relieve back strain right away, and continued stretching over time will assist to improve lower back posture.

Stretch your hamstrings

Lie down on your back. One leg is bent (feet flat on the floor), while the other leg is straight up towards the ceiling. (If you need more support to get further into the stretch, use a towel or resistance band to hold your leg up.) Try to keep your leg as straight as possible, but maintain a microbend if necessary. Pull your leg as close to you as you can without twisting it until you feel a stretch all the way down the back of your leg.
Maintain a steady breathing pattern and try to relax; go deeper into your stretch with each inhalation and exhale.

Hold for 15-20 seconds before switching to the other leg.

Stretch your hip flexors

Kneel with one leg forward on the ground (foot flat on the ground). Lift your spine tall and bring your navel into your spine, then tuck your pelvis under (opposite to poking your bottom out).
You might feel a stretch in the front of your hip at this point. To see if you can manage a deeper stretch, bring your weight forward at your own level.

5. Reverse Rollbacks

This exercise, which involves moving the spine with the abdominal muscles, helps to stretch and release tension in the back muscles while also strengthening the core and abdominals. You're strengthening your spine while simultaneously increasing mobility.

Sit tall with your legs comfortably out in front of you and your feet on the floor, hip bones apart to allow your pelvis to tild forward. Place your hands on the backs of your thighs.
Exhale, scoop your belly, and continue rolling backwards from the tailbone, until your arms are straight and your entire spine is curved in a C-shape. The navel should feel like the furthest point dragging you backwards.
Hold your breath and inhale deeply. Exhale and move the body forward in a C-curve until the shoulders are over the hips, then stack the spine to a straight, tall position. Rep 6–10 times more.

Tip: Rather than sinking into the curve, keep the pelvic floor raised and each vertebra lifted off one another during the entire exercise. Ensure that your shoulders are moved away from your ears and that your lower lat muscles are fully engaged.

6. Kneeling Reach for Arms and Legs

For a full body workout, this exercise targets the entire stabilizing muscular system for the torso, and every portion of your body should be involved.

Kneel on all fours with your wrists under your shoulders, knees under your hips, and spine in neutral position.
Reach one arm forward and the opposing leg back while keeping your torso still and balanced and your fingers and toes on the ground.
Lift your extended arm and leg off the ground while pulling your navel into your spine to assist stabilize your torso. Be careful not to lean towards your supporting arm. Hold for a few seconds before returning to the starting position with the hand and leg.

You'll know whether you moved your torso during the exercise if you had to readjust. This is also an oblique workout since these are the sections of your core that keep you from leaning to one side. With each iteration, try to remedy this. Each side should be repeated 3-5 times.

If controlling the body and spine while lifting the arm and leg is too tough for you, you can either skip the lift until you have the strength in your core, or do the complete exercise but with arms and legs separately.

Plank is the next step.

If you have LBP, it's always a good idea to check with your doctor or a specialist before starting a new fitness regimen. Some workouts may not be recommended depending on the cause. Please contact Archer Pilates if you have any questions or concerns about any of the exercises, or if you'd like some more advice on how to incorporate Pilates into your daily life!