Millions live with chronic back pain. It can interfere with the ability to work, participate in favorite hobbies and may limit social activities. Managing low back pain requires a multidisciplinary approach that includes exercise, rest, medication and in some cases surgery. Part of the exercise program can include Pilates to help decrease back pain. However, the first step is to have the cause of the pain properly diagnosed and to get a doctor's clearance before starting any new program.
Identification
Pilates is a popular form of exercise that was developed by Joseph Pilates in the 1920s during the war to help rehabilitate injured soldiers. These days Pilates can be found in community centers, health clubs and there is a wide variety of tapes and DVD's available so that Pilates can be practiced at home. The basic foundation of Pilates is that if the core area of the body is strong, meaning the abdominal, waist and low back muscles, then the body will have better posture, flexibility and strength.
Pilates can be done with or without equipment and the goal is to do the exercises mindfully and relearn how to move the body, states a paper in the Current Reviews in Musculoskeletal Medicine in November of 2007. There is also some evidence that it can help to manage some types of low back pain.
Considerations
Low back pain has many causes such as muscle tightness, arthritis, disk problems, neurological injuries or degenerative diseases. Before starting any exercise program, it is essential to have the cause of back pain properly diagnosed. Exercises that are helpful for muscular problems may be contraindicated for those with disk injuries. The right exercises can help manage back pain while the wrong ones can make it worse. Until the cause is identified, the right Pilates program can not be established.
Warnings
According to the University of Michigan Health System website, exercises that strengthen and stretch the abdominals and low back can help to prevent and manage low back pain in some patients. It is important to incorporate aerobic-type activities such as walking and swimming which move the entire body. This can be combined with Pilates type exercises to strengthen the midsection.
However, it is not recommended to do Pilates movements that encourage sit ups with straight legs, keeping both legs straight and lifting them off the floor at the same time, twisting movements or exercises that encourage bouncing. It is also important to remember that there are no licensing requirements or agencies overseeing Pilates instructors. This means there is no guarantee that the program being followed is safe. A doctor or physical therapist can advise on which Pilates exercises are best based on the cause of the back pain.
Benefits
To date there are not enough studies to fully determine the benefits of using Pilates to control low back pain. However, the paper in the November 2007 issue of the Current Reviews in Musculoskeletal Medicine, stated that some patients with generalized chronic low back pain, did experience relief from symptoms. In these patients core strength was improved while pain was decreased. The Pilates students learned to be more mindful of how they were moving and made better choices that did not exacerbate their back pain, when performing everyday activities.
Solution
When performing Pilates, the goal is to learn to listen to the body and stop any exercise or movement that makes symptoms worse. According to the American Academy of Orthopaedic Surgeons, it is necessary to start slowly and increase the intensity gradually. Pilates can be part of an overall program and all movements should be done smoothly.
Since Pilates focuses on strengthening the core muscles it can be a good place to start, because strong core muscles will support more vigorous exercises. Pilates also emphasizes deep breathing while exercising, which can help to keep the muscles relaxed while working out, which in turn can reduce pain.
