Pilates exercises promote awareness and support of spinal alignment, so they are good for helping strengthen your low back. No exercise can guarantee that you will experience a reduction in pain, but Pilates focuses on strength and flexibility---which should help relieve low back pain. Pilates is sometimes combined with yoga, and an exercise ball can be added for an extra core muscle workout. It is helpful to use the services of an expert trainer when you first start so you can get the moves just right.
Effects
According to Spine-Health.com, performing Pilates exercises strengthens your core muscles (the ones responsible for your posture and general gracefulness), helps to realign your spine, and improves the flexibility of your back and hips. If you combine Pilates work with proper posture through out the rest of your day, the benefits of Pilates last much longer.
The Side Roll
Lie flat on your back with your knees bent and your arms stretched straight out from your sides. Turn your head to the left and drop your knees to the right. Hold for a few seconds, then use your abdominals to lift your knees back to neutral. Repeat up to eight times. As you become more flexible, allow your hip, then your lower back to lift off the floor when you drop your knees.
Roll Downs
Stand with your hips pressed up against the wall and your heels 6 to 10 inches from the wall. Keep your hips stationary and bend from the waist toward the floor allowing your arms to drop in front of you. Hold for a few seconds, then slowly bring yourself back upright. You are rolling your spine down and then up, loosening the joints and stretching the muscles.
Considerations
Sara Baker of SpineUniverse.com adds that Pilates focuses on breathing and intensely activates the lower back during many of the exercises, making them excellent ways to improve your body. In the past, people have shied away from learning about Pilates because some types of these exercises involve specialized equipment. However, many of these exercises can also be done on the floor using a mat.
Warning
Never over-stretch. Your purpose is to loosen your body and increase strength and flexibility. You should never experience pain, either during the exercises or the next day.
