Pilates is a neuromuscular exercise system that can re-educate your body's movement patterns to resolve pain-causing habits, reports the Christ Hospital Physical Therapy Center. When you are managing lower back pain, Lynne Robinson, author of "The Pilates Prescription for Back Pain," recommends working with a Pilates professional to retrain the correct muscles to manage movement. This allows overworked muscles to relax, release and re-build. Check with your doctor before beginning any new exercise program.
Relaxation Position
Neutralize lower back spasms by assuming the Pilates relaxation position. Lie flat on a mat with your legs propped comfortably on a chair. Allow your knees to point straight up with your shins parallel to the floor. This position supports your spine while eliminating the stress of managing the weight of your legs. Rest here for five to 30 minutes.
The Compass
This movement pattern releases muscles in the lower back and reintroduces comfortable lower back positioning. Lie on a mat with your knees bent and your feet flat. Imagine a compass face superimposed on your pelvis, with north situated at your pubic bone and south located at your navel. Gently tilt the compass north and south, repeating five times. Slowly circle the compass by tilting to the north, east, south and west, repeating five times. Reverse the direction of your circles for a final five repetitions.
Leg Slides
This Pilates exercise teaches your body to move your legs without putting strain on your lower back. Lie on a mat with your knees bent and your feet flat. Notice the amount of arch in your lower back; do not allow this to change when you move. Slowly slide your right foot forward until your leg is straight on your mat, then slide it back to your start position. Try this movement again with your left leg. You may need to try several times before you are able to perform this movement without rocking your lower back. It is acceptable to shorten your range of movement so that your back does not wiggle. Do this exercise up to 10 times on each leg.
Knee Folds
Perform this movement directly after leg slides. Start in the same position. Again, do not allow your lower back to move throughout the exercise. Slowly float one knee upward, until your thigh is straight up and down. Check to be sure that the arch of your lower back has not changed. Float your leg back down and try this movement with the second leg. Your goal is to move your legs without rocking your torso. Do this exercise up to 10 times on each leg.
Toe Taps
While you are lying down, with your knees comfortably bent, notice the amount of arch in your low back. Place a 6- to 8-inch rolled up towel under your sacrum, which is just above your tailbone. Do not place the towel roll under your lower back. Float your knees over your hips with your shins parallel to the floor. This is your starting position. Slowly lower one knee until your toes tap the floor, then float it up again. Repeat with the other leg, alternating legs for up to two minutes of movement. Take the towel out from under you and notice the curve of your lower back. If it feels flatter, you have released the muscles that hold your pelvis in place, which can make your posture more comfortable.
References
- The Christ Hospital: Pilates for Rehabilitation Patients
- "The Pilates Prescription for Back Pain"; Lynn Robinson, Helge Fisher, Paul Massey; 2004
