Therapeutic exercise like pilates is often more effective for back pain than conventional treatments, according to a 2008 study by Susan Sorosky and colleagues in "Current Reviews in Musculoskeletal Medicine." Pilates is especially effective for low back pain because it strengthens your abdominal and back muscles and increases flexibility and balance. Consult with your physician before beginning a pilates routine to treat back pain.
Features
A pilates class generally includes 25 to 50 movements to strengthen the muscles in your body. Participate in an instructor-led course or practice pilates at home with a video or a book. The method incorporates low-impact exercises that focus on specific areas of the body. A class may include props and machines, but most pilates exercises can be performed with only your body and a mat. Like yoga, pilates includes both mind and body aspects of exercise with breathing and relaxation techniques.
Benefits
Pilates can improve improper posture, which is a common cause of back pain, Sorosky says. Pilates exercises emphasize strengthening your abdominal and back muscles, increasing your flexibility, and balancing and aligning your body and spine. Strengthening your core, which is one of the main aspects of pilates, can achieve all of these goals, according to MayoClinic.com.
Function
A weak core causes back pain because the muscles in the abs and the back work together, according to Judy Smith and colleagues in their book "Yoga and Pilates." Many people have weak abs and stiff back muscles, creating incorrect back alignment and pain. When both sets of muscles are limber and powerful, they work together to create a stable and balanced body with reduced pain.
Warning
Although pilates can greatly improve back pain, it can cause back pain or injuries if done incorrectly, according to MayoClinic.com. Find a qualified and capable pilates instructor who will guide you in the proper techniques and form. MayoClinic.com recommends using the Pilates Guild as a resource to find an instructor and emphasizes. Interview a potential instructor about her pilates training and expertise in dealing with specific needs you might have.
Type
The "rolling back" exercise increases flexibility in your back and targets your abdominal muscles, according to "Yoga and Pilates." Sit on the floor with your knees bent and feet flat on the ground. Put your hands, with fingers toward your toes, on the floor behind and to the side of your hips. Keep your knees bent as you roll your back down one vertebra at a time until your back is flat on the floor. Keep your back straight as you use your ab muscles to pull your torso back up to a sitting position. Repeat this six times. Then loosely hold your knees and roll down to the floor and back up, repeating this six times as well.
References
- PubMed: Yoga and Pilates in the Management of Low Back Pain
- MayoClinic.com: Pilates for Beginners - Explore the Core of Pilates
- "Yoga and Pilates"; Judy Smith, Emily Kelly and Jonathan Monks; 2009
