Poor posture and weak muscles can both cause back pain. Created in part for physical rehabilitative purposes, Pilates strengthens your back, decreasing your pain and chance of future injury. It also improves your posture by forcing you to better align your vertebrae, engage you core for more support and relax your shoulders and neck.
Anatomy
The backbone, also commonly referred to as the spine, is made up of 24 vertebrae (bones) that doctors classify into three different sections. The cervical spine, located within the neck, contains seven vertebrae that have a different formation in order to allow the neck to move. The first of three spinal curves---called the lordotic curve--is located in the cervical spine and bends inward. The thoracic spine, located below the cervical spine, is attached to the ribcage. It contains the second spinal curve, which bends outward. Between the thoracic spine and the sacrum sits the lumbar spine. Most people have five lumbar vertebrae, although some have six. The Lumbar curve, the last spinal curve, bends inward like the lordotic curve.
Invertebral discs sit between each vertebra, cushioning it from the bone directly above and below it. The spinal cord, which contains nerve fibers, is located within the spinal canal. Tendons and muscles connect to the spine and run along the back at different angles, helping the body to hold itself erect.
Causes of Pain
Back pain can be caused by trauma to the back, such as a fall or a slipped disc, or from postural misalignments. When the body is not properly aligned, the vertebral column cannot maintain its three curves, which form a greater S-shaped curve. This hinders the strength and the flexibility of the spine. If misalignments are repeated, the muscles in the back begin to contract, causing minor pain followed by muscle spasms, which can lead to greater pain and tightening of the muscles around the spine.
Pilates History
Pilates was invented by Joseph Pilates during World War I (1914 to 1918) in an internment camp. Having begun the regimen today known as mat Pilates as a way for internees to practice physical fitness on mats during the war, Pilates broadened his vision to rehabilitation when he was transferred to a second camp and was asked to help tend to people who were sick or injured. Pilates was able to help bedridden patients to strengthen their cores and limbs through a series of exercises that used bands and springs. He called it "Contrology," and it formed the basis for today's Reformer machines. Both mat and Reformer Pilates methods focus on strengthening the core muscles, including the back.
Rehabilitative Benefits
With regard to pain treatment and management, Pilates has several benefits. When you practice Pilates regularly, you become stronger, more cognizant of your movements and more flexible, particularly through your stomach, back and upper legs. Regular stretching of the back will reduce lactic acid buildup in back muscles, leading to less tightness around the vertebrae. In addition, since Pilates places low-impact stress on the bones, bones will increase in density, reducing the chance of a serious back injury during a fall.
Exercises
Pilates strengthens the back through exercises like the Shoulder Bridge and stretch it through movements like the Saw.
To perform a Shoulder Bridge, lie on your back with one leg extended up toward the ceiling, as if a string was pulling on your toes. Engaging your abdominals and breathing in, roll up one vertebra at a time until your hips are arched up toward the ceiling and the weight of your body is placed on shoulders. Your back should be flat and your shoulder relaxed. Breathing out, release back down, again articulating your spine, one vertebra at a time.
To stretch your back during the Saw, sit with your feet at least your hip's width apart, further if that feels more comfortable for you. Begin with your head lifted toward the ceiling, your shoulders relaxed and your torso stacked over your hips. Breathe in. As you breathe out, reach with your right hand toward your left ankle, bending at the waist with your abs engaged and your back supported and straight. Pretend to saw off your left ankle with your right fingers. Return to center with good posture, abdominals engaged. Repeat on the other side.
Precautions
If you are recovering from a serious back injury or have chronic back pain, talk to your doctor before beginning any type of exercise program.
When performing Pilates exercises, begin with the easiest version of all exercises and work your way up to more advanced versions after you have perfected your form. Doing Pilates exercises with bad form with be counterproductive and put you at risk for injury or discomfort. Always relax your shoulders and engage your abdominals by pulling your navel in toward your for good back health during Pilates.
References
- Cleveland Clinic: The Structure and Function of a Healthy Spine
- Pilates Method Alliance: What is Pilates?
- "Fitness Theory and Practice"; Peg Jordan, R.N.; 1997
- "The Pilates Method of Physical and Mental Conditioning"; P. Friedman; 1981
