Living with back pain can be extremely frustrating, especially when you are used to being an active individual. Your back pain may have developed due to a number of issues, such as an injury, overuse or degeneration. It is important to develop an exercise program focusing on stretching motions to ease your current back pain and to help prevent future issues that could arise. According to IDEA Health & Fitness Association, Pilates exercises assist with reducing pain, increasing flexibility and improving your overall alignment.
Causes of Back Pain
Back pain varies from person to person and can be mild or even debilitating. Your spine comprises three sections, which are known as the cervical spine, thoracic spine and lumbar spine, as described by the Cleveland Clinic. Back pain can result from a strain, excessive overuse, impact injury or degeneration occurring between the discs, according to Spine-Health.com. No matter what degree of pain you experience, you must be proactive in your recovery.
History of Pilates
Pilates was developed in the 1920s by Joseph Pilates, with a goal of training the mind and body simultaneously, says Pilates Insight. According to Spine-Health.com, Pilates exercises incorporate flexibility movements while strengthening your deep postural muscles all within a fluid motion. These combined movements allow you to strengthen your core musculature, including your back. Pilates continues to expand within the fitness environment due to the numerous benefits it provides with the mind-body connection. Pilates exercises are very similar to stretching in that they both allow for increased posture and increased mental relaxation, according to the American Council on Exercise.
Benefits of Pilates and Stretching
According to IDEA, Pilates increases your body awareness, enhances core strength and improves joint functionality. Pilates differs from other forms of fitness training, which may focus on specific body segments at a time. Pilates addresses your whole body as a unit, teaching your muscles how to work in conjunction with each other in a positive manner. The American Council on Exercise recommends including stretching exercises to reduce overall pain, ease muscle soreness and enhance overall muscle movement. These benefits enable you to ease your back pain and prevent reoccurring issues from developing.
Exercises
A number of Pilates and stretching exercises can help to reduce your back pain and increase mobility. According to the American Council on Exercise, these stretching exercises should be completed after a warm-up of at least five to 10 minutes to lower chances of injury. IDEA recommends performing five to eight repetitions of the following exercises a few times a week to strengthen your back.
Perform the breaststroke prep exercise while resting on your stomach, with legs extended and toes pointing down. Placing your hands at your sides, exhale and lift your chest off of the ground. Inhale and return to the start position.
To perform the cat stretch exercise, begin on your hands and knees with your neck relaxed and back in a neutral position. While exhaling, pull your navel toward your spine and curl your back by rounding your shoulders. Inhale and return to the start.
Modifications
Including modifications for certain Pilates and stretching exercises is necessary to tailor the program based on your needs and goals. Although the exercises might appear to be low-impact and could be performed with little exertion, they still need to be adjusted appropriately based on your comfort levels. Spine-Health.com describes the importance of modifications to reduce excess stress and prevent extreme flexion or extension of the spine. An example would be keeping your head on the mat to reduce additional stress on your back and neck. The American Council on Exercise offers a helpful hint: Hold a stretch only until you feel the initial pull of a muscle.
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