Pilates uses specific equipment, with spring resistance and pulleys that allows the body’s correct posture and movement patterns to be retrained. These movements can be customised to the individual, with emphasis on control of the injured or weak areas. Pilates provides an excellent foundation for safe and efficient movement, minimising stress on injured structures, promoting healing in the short term and protection in the longer term.
Specific exercises that retrain these muscles after injury have been proven to significantly reduce the likelihood of pain returning. In fact, you are 12 times more likely to suffer recurrence of back pain within three years if these muscles are not retrained.
If you’re experiencing low back pain, below are some Pilates exercises that will help you to strengthen your back. Please take into consideration that these exercises need to be done under the supervision of a trained Pilates instructor or Physiotherapist. These exercises should never be painful, if they are stop them straight away and consult a health care professional.
This core strengthening exercise is great for people with back, hip and knee pain, whilst also tightening your buns and legs! When you perform this exercise you roll your pelvis off the mat and keep articulating up until there is a straight line from your knees to your shoulders. From there, you reverse your spine rolling down until you are back on the mat. Bridging strengthens your middle and lower spine, this helps you to stand up straighter, relieving back pain and improving your posture.
This Pilates exercise helps you to improve core muscle strength across the back of the whole body from your arms, shoulders and upper back, through to your lower back, hips and legs. Working the oblique posterior core and back muscles, when you perform this exercise make sure that you keep your lower stomach muscles switched on to support your back whilst you exercise.
Keeping your hips and side lying body position still is the challenge to the Pilates ‘clam’ exercise. Your hip stabilising muscles are activated raising your knee whilst your foot remains on the ground. This exercise strengthens your hips and thighs, whilst stabilising your pelvic muscles and toning your glutes.