Pilates Exercises for Low Back Pain
What is Pilates?
Pilates was originally developed in the early 20th century by Joseph Pilates who called his methodology “Contrology.” His method was originally taught to people who were interned and hospitalized in England. However, when he emigrated to the US, his method became very popular amongst dancers in New York City. Pilates is like a moving meditation that teaches you how to move more efficiently so you can better participate in your life activities - whether that's running, running a business, or running errands.
What are the benefits of Pilates?
Pilates offers many benefits, including:
Improved core strength and stability: Pilates focuses on building core strength and stability, which can help improve posture, balance, and overall fitness.
Increased flexibility: Pilates exercises are designed to strengthen as you lengthen, which can help improve flexibility and range of motion.
Reduced stress and tension: Pilates emphasizes thoughtful movements and deep breathing which can help reduce stress and improve your mind-body connection.
Low-impact workout: Pilates is a low-impact form of exercise, making it a good form for people with injuries or chronic pain. Pilates is also a favorite cross training exercise for competitive athletes and dancers.
Better Balance and Coordination: Pilates helps improve balance and coordination by challenging the body's ability to control movement in different planes of motion.
How Pilates helps Low Back Pain
There are many reasons why someone may have low back pain. The musculoskeletal causes for back pain can include strains of the muscles surrounding the spine, irritation of the discs that act as cushion between vertebrae, arthritis at the joints of the spine, compression of the nerves that exit the spine, and fractures of the vertebrae.
Psychological reasons for back pain include anxiety, fear of movement, depression, and mental distress.
Research such as this systematic review published in 2023 and this one from 2016 both indicate the positive benefits of pilates exercise in addressing low back pain.
As far as a dosage for pilates, this study recommends 60 minutes of pilates 2-3 times per week.
If you want to know how pilates helps low back pain, come take a class and experience it first hand. What you will experience is:
Moments of therapeutic breathing
An opportunity to improve your body awareness
Exercises that simultaneously strengthen and lengthen
Movement that mobilizes your your spine, hips, and shoulders
A session that feels positive, invigorating, and powerful
All of this is how pilates can help with low back pain.
3 Pilates exercises that help with low back pain
The right exercises for you should be selected after an evaluation from a physical therapist or certified pilates teacher. But, if you want to give it a try on your own, here are 3 exercises that you can do at home without equipment:
Pelvic tilts into shoulder bridge: Lying on your back with your knees bent and feet on the floor, tip your tailbone upward, pressing your low back to the floor. From here, gradually peel your back off the floor, lifting your hips into the air. On the way down, gradually place your back on the floor, vertebrae by vertebrae, until you've reached your starting position. Repeat 8-10 times. It would be best to incorporate breath control with this movement - exhale as you lift your hips up, inhale at the top of the shoulder bridge, and exhale on the way down.
Book Opening (upper back rotation): Lie on your side with your bottom arm like a pillow for your head. You can also use a pillow for extra head support. Your hips and knees should be bent. Reach your top arm in front of you, then toward the ceiling, then rotate your entire upper back with your arm leading, such that your top arm is reaching behind you and your shoulder is reaching toward the floor. Your gaze should follow the movement of the upper arm. To incorporate breath, inhale to rotate and exhale to return to the starting position.
Swan: Lie on your stomach with your arms bent such that your hands are next to your shoulders. Scoop your belly up towards your spine creating support under your spine. Press into your hands arching your upper back. Try to keep your shoulders down and away from your ears, keeping your neck long. Then return to your starting position. Maintain length in your spine throughout the motion. To incorporate breath, inhale to arch up, exhale to come back down.
If you’re looking for a at-home, guided Pilates session - try our 15 minute mat pilates for back pain prevention and relief.
Three pilates exercises on equipment that can help with low back pain are:
Feet in straps on the Reformer - Lie on your back with your feet in the reformer straps with legs straight. Control the lifting and lowering of your legs. The key here is maintaining a neutral spine throughout the movement - pelvis and spine position should be stable.
Assisted roll down on the Cadillac/Trapeze Table - In a seated position, hold onto the spring bar and slowly lower yourself until you're lying on your back, then bring yourself back up. The key here is to focus on moving vertebrae by vertebrae.
Prone swan on the Pilates Chair - Lying on your stomach with your hands on the foot pedal and legs straight behind you, begin lifting your chest up. Then, return to the starting position maintaining length in your spine. Inhale as you lift and exhale as you release. The key here is getting as much movement as you can from your upper back, delaying the arch of your lower back.
Interested in trying out Pilates equipment? Check out our studio and an introduction to the equipment.
Find a pilates studio!
A great pilates studio for someone experiencing low back pain is one that has pilates teachers working alongside physical therapists, or physical therapists who are pilates teachers themselves. Look for a studio near you that has Nationally Certified Pilates Teachers and Licensed Physical Therapists.
At On the Move, all of our Pilates teachers are Doctors of Physical Therapy or Students of Physical Therapy. If this is your first time trying Pilates, book an evaluation. If you want to try a group class, come on in!
If you have any questions or concerns, don’t hesitate to reach out and email info@onthemovephysio.com.