Yes! Pilates is a safe and effective way to reduce or eliminate low back pain for most people.[1] If you are struggling with low back pain, make sure your doctor has cleared you for low-impact exercise like Pilates, and then give the studio a call. Pilates can help!
Low back pain is incredibly common. Almost all adults will experience it at some point in their lives, and it is a leading cause of missed workdays, lost productivity, and healthcare expenditures.[2] At its worst, back pain is persistent and debilitating, making the simplest of movements excruciating or not accessible at all. The good news is that small adjustments to your life can often significantly reduce or even eliminate your low back pain. Research has shown that, in patients with chronic low back pain, Pilates can significantly improve pain relief and functional movement if done regularly.[3]
If you are struggling to play with your grandchildren on the floor, have given up your weekly tennis lesson, or ache when getting out of bed because of chronic back pain, you should absolutely add Pilates to your schedule. I recommend two to three sessions in the studio per week to start to feel better as soon as possible.
Here’s how Pilates can help low back pain.
- Pilates builds core strength and stability. Weak core muscles can contribute to low back pain. Pilates exercises focus on strengthening the deep abdominal muscles, including the transverse abdominis and obliques, as well as the muscles in the lower back. By improving core strength and stability, Pilates helps support the spine, reduce strain on the lower back, and promote proper alignment.
- Pilates improves your posture. Poor posture is a common cause of low back pain. Pilates emphasizes proper body alignment and teaches you to engage the muscles that support good posture. Through specific exercises targeting the back extensors and postural muscles, Pilates can help correct postural imbalances and relieve back pain associated with poor posture.
- Pilates increases flexibility and mobility. Tight muscles and a restricted range of motion can contribute to low back pain. Pilates incorporates dynamic stretching and exercises that promote flexibility and mobility. By stretching and lengthening the muscles around the hips, lower back, and pelvis, Pilates helps alleviate muscular imbalances, reduce tension, and improve overall mobility, leading to decreased back pain.
- Pilates improves spinal articulation and decompression. Pilates exercises often involve controlled movements that articulate and mobilize the spine. This can help decompress the vertebrae and relieve pressure of the intervertebral discs, which may be contributing to low back pain. By promoting healthy movement and spinal alignment, Pilates can provide relief for your back pain.
- Pilates teaches body awareness and movement patterns. Pilates emphasizes body awareness and mindful movement. Through focused attention and concentration, you will learn to move with proper alignment, engaging the right muscles while avoiding excessive strain on the back. This heightened body awareness can help you identify and correct movement patterns that may be exacerbating your back pain.
- Pilates can rehab and prevent injuries. Pilates is widely recognized as an effective rehabilitation tool for low back pain. Its gentle and low-impact nature makes it suitable for people recovering from back injuries or chronic pain. Pilates exercises can be tailored to address specific areas of weakness or imbalance, aiding in rehabilitation and preventing future back injuries.
It’s important to note that if you have severe or chronic back pain, you should consult with a healthcare professional before starting any exercise program, including Pilates. Additionally, make sure you are working with a qualified and experienced Pilates instructor to ensure you have proper technique and to offer modifications as needed.
Schedule a session at the studio to add Pilates to your fitness routine and your back will thank you!
[1] Hayden JA, Ellis J, Ogilvie R, Stewart SA, Bagg MK, Stanojevic S, Yamato TP, Saragiotto BT. Some types of exercise are more effective than others in people with chronic low back pain: a network meta-analysis. J Physiother. 2021 Oct;67(4):252-262.
[2] B. Druss, Marcus, S., Olfson, M., and Pincus, H.A. (2002). The most expensive medical conditions in America. Health Affairs, 21(4): 105-111.
[3] Lin HT, Hung WC, Hung JL, Wu PS, Liaw LJ, Chang JH. Effects of Pilates on patients with chronic non-specific low back pain: a systematic review. J Phys Ther Sci. 2016 Oct;28(10):2961-2969.