5 Pilates Exercises For Back Pain Prevention And Rehab

Woman performing best Pilates exercise for lower back pain
Pilates is an excellent exercise for many people who suffer from back pain because it focuses on strengthening the deep abdominal and pelvic floor muscles, which support the back.

Pilates exercises can help you build long, lean muscles. They also lengthen and strengthen your muscles and improve your back posture.

This mind-body discipline includes proper alignment of the spine, breathing, and concentration. It is a vigorous, rejuvenating, and invigorating workout.

You will definitely work your abs a lot. Many places that offer private and group Pilates classes, including health clubs and community centers across the country,

We offer tips for finding great instructor, and we share some back-beneficial moves that you can try.

These moves might not be right for everyone. Please consult your physician and/or your physical therapist to ensure that you are cleared for exercise.

Pilates Is About Control

Pilates is often described by many as an intense abdominal workout. It’s all that and more.

The man who developed this mind-body discipline is perhaps the best example. Joseph H. Pilates called his system “contrology,” which means that control is an important part of this exercise method.

In the 1920s, Joe and Clara immigrated to America, where they opened a New York City studio. His work incorporates Eastern disciplines like yoga and tai-chi with martial arts, boxing, and acrobatics.

Pilates is now known as “Contrology.” It includes mat exercises, spring-based exercises, and exercises that use small props like rings and barrels.

Pilates outlined the benefits of his method in his book, Return to Life Through Contrology.

Look For A Good Teacher

Someone who is familiar with the human body and Pilates exercises is a must. This is particularly important for back pain prevention. Anybody can teach a routine of exercises. Teachers who are good at communicating the purpose behind the exercises can motivate and connect with students.

Teachers who are good at what they do also have a solid understanding of anatomy and body mechanics. They can tailor individual sessions to suit the needs of each client. They will keep you safe while challenging you.

Referrals from family members and other professionals in the field of health care are always helpful. You want your instructor to match your personality and needs, just like a good doctor.

Many Pilates studios offer an introductory rate that allows you to test out a few sessions with a few instructors before you decide to commit to more.

Training And Certification

Pilates, like yoga, has changed over time. There are many approaches to Pilates today, but the core muscle development approach is the same.

BASI, Balanced Body, and Polestar Pilates are some of the most respected and well-respected trademarked brands. Stott and Romana’s Pilates are also among them. You can become a certified instructor through either of these brands or smaller studios with their own training centers. Both of these are valid ways to learn.

It is important to know how many hours an instructor has been trained. At least 300 hours of training is required for the most credible and comprehensive programs. This includes anatomy, personal practice, observation of other instructors working with clients, and practice-teaching clients.

Before entering a Pilates training program, the best programs require that students have been practicing Pilates for at least 300 hours and have received private instruction.

Ask about the hours they have been trained, their years of experience, specializations (some specialize in rehabilitation), continuing education, and other details when looking for good Pilates instructors.

It takes approximately two years to become a competent and knowledgeable Pilates instructor. Instructors are kept motivated and fresh by continuing education.

Studios that serve as training centers can also be PMA certified, proving their compliance with the PMA’s high standards.

Many instructors begin their Pilates careers by teaching mat classes. Because there are no machines involved, teaching mat classes requires less time than comprehensive training.

Prerequisites for mat certification include personal Pilates experience and fitness teaching. These programs require approximately 100 hours of training. This includes anatomy, observation, practice-teaching, and physical review.

An instructor can be either mat-or equipment-certified, as mentioned earlier. Equipment certification can also be called comprehensive certification.

Mat vs. Machinery

Pilates was originally a one-on-one training method. Most people learn Pilates today through mat classes. While both have their benefits, private sessions on the machines are the best way to learn the art and reap the benefits.

In the springs, you can find both support and challenge. With proper instruction, you can achieve your goals and will learn how to use the springs correctly.

A few sessions can make a huge difference in your mat workout and help you to be more aware of what you are doing. We recommend that you book a few private sessions with a machine instructor if you are able. These are some of the many benefits of Pilates machines:

  • Machines that are spring-based challenge and support deep core muscles. The instructor will ensure proper alignment and technique.
  • The use of a machine improves range of motion.
  • You can customize the machine settings to suit your fitness level and goals.

DIY Resources

There are many great recordings available that can be used to complement your workouts and/or to show you the basics of Pilates. In particular, you should look out for online courses by Stott Pilates or Balanced Body.

YouTube also has clips of Pilates from different schools and instructors.

The Core Principles

No matter whether you are using a mat or a machine, the principles remain the same. Although there are many styles of Pilates, the principles are similar. All focus on strengthening and stabilizing the core muscles. The emphasis is on quality movement, not quantity. The following are other unifying principles:

  • Articulation: One vertebra at a time, mainly by rolling up or down in a motion.
  • Breath: Inhale and exhale fully. This helps you to connect with your core, energize, and renew your body, mind, and spirit.
  • Concentration: The mind and body work together to increase focus and awareness. It is important to pay attention to what you are doing and how your muscles feel.
  • Control: The movements are neither fast nor jerky.
  • Flow: Exercises can be fluid or static, but not isolated. We move in space.
  • Precision: Every exercise offers unique benefits when you focus on the details.
  • Coordination: In most exercises, one part of the body stabilizes and another part moves. This requires coordination and balance.
  • Oppositions: Using opposing forces builds strength, awareness, and balance.

Core Moves

You may have been to physical therapy before. Pilates moves are becoming more popular in physical therapy. Many physical therapists also have the ability to teach Pilates, which is a great way to help clients get back on track and maintain good fitness habits.

We want our abs to draw in and not protrude. This is true for all motions, including forward, backward, sideways, twisting, and sideways. These Pilates exercises are easy, but have been simplified for beginner levels. It is important to start with good form.

Pelvic Tilts

These will engage your deep core abdominal muscles and allow you to move your hips. They also gently massage your lower back.

Start on your back with your knees bent and your feet flat on the ground. Your arms should be down. Your hips should be neutrally aligned. This means that you are not pressing your lower back into anything or arching your lower back.

Inhale and gently pull your abdominal muscles in. Don’t grip too hard. Next, tilt your hips towards you, curling your tailbone upward through your legs.

Your lower back should touch the mat as you do this. This is a small movement. The hips don’t lift off the ground. Slowly return your hips to neutral (the natural curve of your lower back). Repeat this several times.

Roll Down With A Twist

This exercise is designed to strengthen your core abdominal muscles. Your side abdominals will also benefit.

Start by laying your feet flat on your stomach. With your elbows extended, sit straight up on your sitting bones (the knobby bones at your bottom).

Start to pull your belly in, and then curl back. As you bring your tailbone under you, each vertebra will be articulated. Keep your elbows wide. Take a look at your belly and roll down towards your lower back. Inhale. Then slowly curl up to get back to a high position. Repeat this five times.

Swan Prep

These exercises will strengthen your back and abdominal muscles and stretch your front.

Start face down with your arms extended, palms facing up. Place your legs in a parallel position. Pull your abdominals in and press the pubic bone into the mat.

Inhale and straighten your arms. Next, lift your upper body up. Then, lift your legs off the ground by exhaling. Keep your hips down. Keep your hips down. Repeat this five times.

Do not lift your legs if the motion bothers your lower back.

Spine Twist

This increases the strength of the side abdominals (obliques) and allows for more mobility when rotating your spine.

Start by laying down with your legs crossed, arms extended in front of you, and your head slightly raised. Sit tall.

To prepare, inhale and draw your belly in. Then exhale while twisting to your left. Reverse the process and return to the center. Repeat five times on each side, alternately.

Modified Mermaid

This helps to strengthen the side muscles (obliques) and allows for side bending.

Start with your legs crossed and your arms at your sides. Keep your legs relaxed and inhale to prepare. Next, exhale to lift your arms up and stretch them to your side. Your head will be lifted by the other arm. Look up towards the ceiling. Take a moment to inhale and exhale. three times. Cross your legs and then repeat.

Summary

  • Pilates is a great choice to strengthen your core and back muscles, as well as help with back pain.
  • At least 100 hours of training should be received by mat instructors; at least 300 hours should be completed for comprehensive instructors who work with machines.
  • You will be able to get more done with private sessions with a skilled instructor.

Sources:

  • Pilates Method Alliance | Pilates Method Alliance. (n.d.). Pilates Method Alliance | Pilates Method Alliance. https://pilatesmethodalliance.org/.
  • Romana’s Pilates | Home. (n.d.). Romana’s Pilates. https://www.romanaspilates.com/.
  • Education Programs: STOTT PILATES Education & Equipment | Merrithew™. (n.d.). Education Programs: STOTT PILATES Education & Equipment | Merrithew™. https://www.merrithew.com/about/education-programs/stott-pilates.
  • Pilates Teacher Training – Polestar Pilates Education. (2021, September 14). Polestar Pilates. https://polestarpilates.com/.
  • Pilates.com. (n.d.). https://www.pilates.com/.
  • Pilates Teacher Training And Pilates Certification • BASI™ Pilates. (2022, January 26). BASI™ Pilates. https://www.basipilates.com/.
  • Joseph Pilates – Wikipedia. (2015, May 1). Joseph Pilates – Wikipedia. https://en.wikipedia.org/wiki/Joseph_Pilates.
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