Please note: this article is general information, not medical advice. If you have acute pain, numbness in your legs or pain following an injury, please speak to a doctor or physiotherapist first.
Lower back pain is the most common reason people come to Pilates. More often than not, it isn't down to anything serious, but to hours of sitting, a weak core and tight hips. And that is exactly where Pilates helps most.
Why Pilates helps
- It strengthens the deep muscles around your spine that keep it stable as you sit, lift and walk.
- It releases your hips and glutes. Stiff hips often pull on the lower back.
- It teaches you to breathe well. Breathing into your ribs relaxes the back and engages your abdominals.
- It improves your posture, so the load is spread evenly.
Three exercises we do in almost every class
Pelvic tilt. Lie on your back with your knees bent. As you breathe out, gently press your lower back into the floor; as you breathe in, let it return. 10 slow repetitions.
Bridge, vertebra by vertebra. From the same position, slowly lift your pelvis one vertebra at a time, then roll back down the same way. It massages the back and wakes up your glutes.
Cat and cow. On all fours, alternate between rounding and gently arching your back in time with your breath. It brings back mobility after a long day at your desk.
Reformer or Mat if you're in pain?
If you have lower back pain, we recommend starting on the Reformer. The springs support your body and let you move your spine without strain. A 1:1 private session is the safest start if you have a herniated disc or a recent injury.
What to tell your instructor
Before your first class, tell us when it hurts, which movements set it off and whether you have a diagnosis. We'll skip any exercises that aren't right for you and give you an alternative. Pain is not part of the workout: if something hurts, we stop.
