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7 Pilates Exercises to Decrease Back Pain


Have you considered Pilates exercises to help decrease your back pain?

When your back hurts, it seems to affect your whole body. According to an article by American Chiropractic AssociationAt least 80 percent of the American population will experience back pain at least once in their life. The article states that back pain is second only to respiratory infections.

Are you often bothered by mild or excruciating pain in your upper or lower back? Maybe it’s an injury, or your healthcare specialist diagnosed it as a symptom of a disease or disorder. Whatever the cause Back pain it can make everyday activities in your life quite difficult.

What do you do when your back hurts? You may have tried home remedies like heat, cold, or a massage. Did you know that some Pilates exercises can help relieve back pain?

The birth of Pilates exercise

What is your first impression when you think of Pilates? Can you only see skinny girls in fluorescent stockings prancing around on VHS exercise videos? You will be happy to know that Pilates exercises they are designed for almost everyone.

Who was the mastermind behind this strengthening and toning exercise method? While it seemed to appear on the scene in the 1980s and early 1990s, Pilates has been around for decades. Exercise enthusiasts continue to keep the training regimen even more popular today.

the Pilates Method Alliance claims that Joseph H. Pilates from Germany is responsible for this training. As a young circus performer in the early 1900s, Pilates’ father taught him the importance of physical fitness. At the age of 30, he took his knowledge and skills abroad to perform in England in 1913.

When the First World War broke out, he and other German immigrants were considered “enemies” and were arrested by the English authorities. While a political prisoner on the nearby Isle of Man, Pilates was a fitness instructor for his fellow inmates. He began to formulate some of his first exercise methods.

After the war, he returned to Germany and studied with health professionals to learn more about physiology and current affairs. physical therapy. He perfected some of his previous work and traveled to the United States, where he soon enjoyed a following. Today, people still benefit from the innovative fitness methods that bear his name.

What are the principles of Pilates?

There are six principles that are observed in the Pilates method. Although Pilates used these values ​​when teaching his students, he did not write them down. The principles of Pilates were compiled after his death.

1. Control

This basic principle guides Pilates as a holistic method that involves body, mind and spirit. Pilates encouraged his students to learn to control their muscles to perform the exercises more efficiently and with optimal benefits.

2. Breathe

If you practice yoga, you know how integral it is to exercise your breath. Likewise, the Pilates method emphasizes conscious breathing to keep the body moving with oxygen-enriched blood. The founder also believed that deep breathing was also an ideal way to strengthen and tone the abdominal muscles, the article shares.

3. Concentration

Some exercise regimens don’t require you to pay close attention to what you are doing. However, Pilates exercises require mindfulness and deliberate movement and balance.

4. Flow

There is a marked beauty and grace in the movements of Pilates exercises. You won’t see the automatic or forced movements found in other training methods. Instead, each exercise flows seamlessly into the next set with uninterrupted energy.

5. Centering

Your core is your body’s energy center, which is why Pilates exercises emphasize movements that focus on the center. Moving deliberately while staying centered can strengthen your core while protecting your back.

That’s why Pilates exercises can especially help with low back pain, according to a study published by National Center for Biotechnology Information.

6. Accuracy

Pilates movements focus on precise movements and techniques. It helps practitioners to be more aware of their bodies. Precision can help you learn better ways to move your body.

Seven Pilates exercises to reduce back pain

1. Spinal twist

If you have spinal mobility issues, this can be a helpful exercise. It can also tone and strengthen the muscles of the back and hips and targets pesky side fat.


• Lie comfortably on your back on your exercise mat. Raise your knees until they are aligned above your hips. The lower part of the legs should be parallel to the mat.

• Extend your arms in a straight line from both sides with your palms facing up. Center your lower back gently on the mat. Gently bring the inner thighs together.

• As you inhale, gently bring your knees to the left. You should feel a smooth rotation in your spine as you rotate your pelvis for this movement. Hold a breath and exhale as you bring your knees to the starting position.

• Now, inhale and bring your knees to the right. Hold a breath and return to the starting position. This is a game. Try to do at least five repetitions.

2. Chest lift

This exercise is like a classic crunch. However, it focuses more on its abdominal and pelvic muscles.


• Begin by lying on your back and interlocking your fingers behind your head for support. It’s the same position you take for traditional setups.

• Next, raise your knees until they are hip width apart and keep your feet flat on the mat.

• As you inhale, slowly lift your head and upper chest until your shoulder blades are off the mat. Try to keep your lower back flat. Hold a breath while you feel your abs hold position.

• Exhale as you lower your head and upper chest toward your mat in the starting position. Try to keep your abs tight.

• Repeat these steps 10-15 times.

3. Pelvic lift

Strengthening your abs may be the key to better back support. If you feel any pain, stop what you are doing right away.


• Lie on your back while bending your knees and keeping your feet flat on the mat, about hip width apart. Let your arms rest comfortably at your sides with your palms facing down.

• First, inhale deeply while allowing your shoulders, neck, and back to relax. As you exhale, slowly lift your pelvis by gently turning your spine little by little.

• Hold a breath while feeling your hips and pelvic muscles attractive.

• Now exhale and slowly lower your torso until your pelvis rests in the starting position. Aim for 10-15 reps.

4. Back stretches

Do you have back pain due to weak muscles? These stretches can strengthen you while giving your core a boost.


• Place a small cushion towards the end of your mat. You can also roll up a small towel and use it.

• Lie on your stomach and gently rest your forehead on the cushion.

• Keep your arms naturally against your body with your palms against the sides of your legs. Your feet should be flexed with the bottom up.

• As you exercise your abdominal muscles, inhale deeply and lift your head and upper back slightly off the mat. Hold this position for 1-2 breaths.

• Gently lower your upper chest and then your head back to the starting position. Try to do at least 5-10 reps.

5. Bent leg raises

These aren’t the flat leg lifts you remember from school gym class. However, these also strengthen the lower back and can offer greater spinal stability.


• Begin by lying on your mat with your knees bent and your feet flat. Let your arms relax at your sides with your palms facing down. Take a deep breath.

• While exhaling slowly, raise your right knee toward the ceiling. Your thigh should be perpendicular to your body. Hold for 1-2 breaths.

• When you inhale a second time, lower your leg to the starting position. Repeat these steps at least five times with your right leg.

• Finally, switch and do five reps with the left leg.

6. lateral curves

If you want a three-in-one Pilates exercise, try these. They work your abs, shoulders and back.


• First, sit sideways on your mat, supporting your weight on your right hip.

• Use your right arm to support your upper body by pressing the palm of your hand against the mat with your fingers pointing away from the body.

• Bend your legs until your knees are slightly in front of you and your left foot rests in front of your bottom foot. Let your left arm relax to the side of your body.

• Now inhale and lift your pelvis as you stretch both legs. Raise your left arm straight to the side.

• As you exhale, raise your pelvis a little higher and extend your left arm toward the ceiling.

• Inhale again and return to the second position. Finally, exhale and lower your hips and arm to the starting position. Aim for 5 to 10 reps, then switch and repeat the steps for your left side.

7. Shoulder bridge

If low back pain is putting you down, this exercise can strengthen the muscles in that area. Besides, your butt will also get a beneficial workout.


• Lie on your back with your knees bent, your feet flat on the mat, and your arms at your sides with your palms facing down. Take a deep breath.

• As you exhale, use your right hip muscles to lift your right leg until your right foot is on tiptoe on the mat.

• Hold a breath.

• Inhale again and lower your leg back to the starting position.

• Aim for 5 to 10 reps, then switch and follow the same steps for your left leg.

Final thoughts on using Pilates exercises for back pain

Chronic back pain it can affect all aspects of your life. Perhaps these basic Pilates exercises can help. Why not try implementing them in your normal exercise routine?



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