How Pilates Can Help Alleviate & Prevent Lower Back Pain

I hear complaints about lower back pain all the time from friends, family and my students. I always have a simple, one-word answer for them: Pilates.
 
Let’s talk about it. 
 
Common Reasons For Lower Back Pain
 
First, it’s important to identify why you are experiencing frequent lower back pain. Here are some of potential (and incredibly common) culprits:
 

1. Sedentary Lifestyle: Do you sit all day for work, whether it be from home or at the office? This might be why your back is killing you. In fact, sitting for long periods of time is one of the most common reasons for lower back pain. 
2. Lifting Heavy Objects: Do you work a job that requires a lot of heavy living, or do you carry a baby on your hip all day? Or maybe you enjoy weightlifting. Lifting heavy items, especially with improper form, is likely to lead to lower back pain (and all other back pain quite frankly).
3. Daily Household Chores: This could include cleaning, gardening or doing laundry. Bending, scrubbing, digging, weeding, pulling, lifting, stooping…  all of these actions that are a part of everyday tasks are often done with poor posture and can lead to strain on the lower back.
4. Sleep Habits: Sleeping posture and position can lead to lower backpain, and so can a poor-quality, unsupportive mattress or pillow.

 
Pilates For Lower Back Pain
 
The philosophy of Pilates is focused on training and conditioning the entire body. It teaches us to move from our center as well as how to breathe properly to engage and strengthen our core, which leads to better posture and awareness.
 
The Pilates method, known for rehabilitating injuries, is recognized by orthopedic doctors and physical therapists around the world. 
 
In fact, Pilates can sometimes be more effective than other physical treatments because the practice works your entire body while retraining proper functional movements. However, it’s important to note that if you’ve had surgery or a major injury, physical therapy is always the first step towards rehabilitation. Pilates can begin once your doctor has authorized it as a continuation of your therapy.
 
Here are some of the many restorative benefits of Pilates: 

• Increases core strength and those deep spinal stabilizer muscles that take pressure off the lower back
• Improves posture
• Cultivates a mind-body connection for more efficient physical activity

 
When we talk about core strength in Pilates, we often use the word “Powerhouse,” which includes more than just abdominal muscles. Your “Powerhouse” encompasses your abdominal muscles, as well as your lower back muscles, pelvic floor, the muscles around your hips and your glutes.
 
All of these muscles work together to form a supportive corset for your trunk; they stabilize the body.
 
Read more about the Pilates “Powerhouse” here.
 
The Transverses Abdominals, specifically—one of the many “Powerhouse” muscles—is a deep abdominal muscle that directly supports your lumbar spine (lower back area). 
 
People who experience chronic lower back pain often have weak Transverses Abdominals. This means they have a lack of support and stability of the spine when completing everyday tasks like sitting, standing, lifting or carrying things.
 
Consistent Pilates exercises improve the strength, flexibility and suppleness of all of these important muscles and, over time, help to alleviate and prevent lower back pain.
 
Get Started With Pilates
 
If you’re experiencing chronic lower back pain, you would benefit most from several one-on-one sessions with a highly qualified Pilates instructor. 
 
Pilates is all about technique. Jumping right in—and moving too fast without proper form—can lead to more injury. 
 
(Please note, it’s always important to consult your doctor before trying a new workout.)
 
If you’re ready to get started with Pilates, take advantage of our exclusive new student special: 3 private sessions for $225.