Oof. Oww. Aaugh. Bodily aches and pains can put a severe damper on life – especially when you’re grappling with back pain. It’s one of those omnipresent ailments that seem to be keen on infiltrating every facet of your day. You could be working at your desk, enjoying a little Sunday R&R in bed, driving, running errands, caring for kids – and voila – there it is – uncomfortable, gnawing back pain that just won’t quit.
Did you know, at any given time, 31 million Americans are experiencing lower back pain? Not only do experts say an estimated 80% of the U.S. population will encounter back pain at one point or another in their lives, but it’s also one of the most common reasons people call out from work. It accounts for 264 million lost work days annually – that’s two work days for every full-time employee in the country. Insane, right?
Pilates Therapy and Wellness
Back pain can occur for a myriad of reasons – an unanticipated fall, an injury from a car accident, a high-intensity workout (a.k.a. overdoing it and straining your back), poor posture, and more. It can also be symptomatic of serious or chronic conditions, such as scoliosis, arthritis, or a herniated disk. Pain in the lower back area often derives from postural imbalances, tight hip flexors, or stiff hamstrings. Over time, failing to address these issues will increase strain on your back and can even pull your spin out of alignment.
The brains behind the invention of Pilates, Joseph H. Pilates, designed the system specifically for therapeutic purposes – as he suffered from a number of ailments that left him frail and in poor physical condition. He studied boxing, Jiu-Jitsu, body-building, gymnastics, yoga, mindful breathing techniques, and isometric resistance work to create a new series of exercise techniques – which significantly improved his overall health and physique. Some of Pilates’ earliest uses were for rehabilitation purposes, helping veterans who were injured during WW1. Joseph famously said, “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” And it makes sense, given his system of exercises emphasizes spinal articulation, engaging the core, and strengthening one’s posture. With movements that require you to curl and unfurl your spine, the practice helps bring awareness to the parts of your back that may be tight or weak. Pilates for Back Pain Relief
It’s not surprising that such a vast majority of the population experience back pain and discomfort. After all, sedentary work environments and our current “shelter in place” protocols due to the coronavirus predispose us to back issues. Now, more than ever before, an increasing number of Americans are sitting in front of computers, the TV, or in their cars for a heavy portion of the day. Pilates uses gentle movements and controlled breathing to engage all your muscle groups and reverse damage caused by today’s modern lifestyle – as well as technology – to ensure our bodies are cared for, respected, and pain-free.
By incorporating a few Pilates exercises into your daily routine, it’ll serve as an effective way to decompress the spine, elongate and balance the body, and stretch out your hamstrings and hip flexors – which are all highly beneficial for those combating a stiff or achy back. Of course, it should go without saying (but just to be safe), if you’re in agonizing pain or the discomfort in your back hasn’t improved within a couple of weeks, please contact your health care provider and get it checked out. Modern Technology Is Increasing Back Ailments
Ahh...technology – both friend and foe. While smartphones and devices have bolstered connectivity and allow us to instantly access information, they certainly aren’t doing any wonders for our bodies. From browsing Instagram to enjoying a good page-turner on a tablet, people unknowingly have the tendency to hunch their shoulders and round out their upper back – which places unwanted strain on the upper back, neck, and shoulders.
Pair our addiction to technology with poor posture while driving or at your desk, and it winds up taking a toll on the health of the back and spine. Pilates exercises that emphasize spinal flexion and extension will strengthen your back muscles and counteract the negative side effects of living in our modern world. Mat Pilates for Back Pain
By including Pilates in your self-care routine, you’ll be equipped with the tools needed to keep your spine supple, hamstrings lengthened, and hips relaxed. The best part? Not only will you reap all the benefits Pilates has to offer, but you’ll naturally stand taller – improving your confidence. Ready to give it a whirl?
Here are 5 Pilates exercises that target and strengthen back muscles to help alleviate pain.
1 | Cat Stretch
How to Perform This Exercise:
TIP: Focus on mobilizing your spine and moving with your breath. 
2 | Thread The Needle
How to Perform This Exercise:
TIP: Imagine you’re listening to your mat with one ear as you twist and lower yourself onto the mat. 
3 | Hip Rolls
How to Perform This Exercise:
Benefits: This exercise increases spinal mobility, tones your legs, hips, and abs, and opens up the front of the hips. Hips Rolls provide your back with a gentle massage – perfect for those who are seated for the majority of the day (i.e. working at a desk). This is one of my all-time favorite Pilates exercises that I try to practice every day! 
4 | Spine Stretch Forward How to Perform This Exercise:
TIP: If your hamstrings or hip flexors are tight, sit with your legs crossed or bend your knees in front of you. 
5 | Breast Stroke Prep
How to Perform This Exercise:
TIP: Focus on actively engaging the upper back muscles without putting any tension on the lower back. Keep the abs flat and engaged. These Pilates back exercises effectively strengthen your back and core while combating pain in your lower and upper back.
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