Pilates is a method of body conditioning that may be recommended to people who have sustained a back injury or suffer back pain due to abdominal weakness, poor posture or movement imbalances. Moira Merrithew, co-founder of Stott Pilates, says in a 2009 IDEA Fitness Journal article that the technique for properly performing many Pilates exercises calls upon the deep stabilizers in the abdomen, which attach to the pelvis and help to hold the spine in a neutral position while the limbs move. The principle of deep centering while exercising, instead of just working the outer layers of abdominal muscle, is one reason people often find low back pain relief and needed core strengthening from a regular Pilates practice. Some classic exercises from the method specifically target the muscles that support a healthy, strong lower back.
Finding Your Neutral Spine
Step 1
Lie on your back on the mat and bend your knees so your feet are in line with your hips.
Step 2
Gently press your shoulder blades and pelvis into the floor, and nod your head slightly so your chin slightly tucks down.
Step 3
Keep your rib cage closed as if it were laced together on top, and lengthen the top line of your abdominals and draw in on your navel somewhat to avoid a big arch in your lower back.
Step 4
Press your palms flat, in a diamond shape over the top of your pelvis, and visualize the gentle curves of your spine holding firm in this neutral position.
Single Bent Leg Stretch
Step 1
Lie on your back on the mat and bend your knees so your feet are in line with your hips, and find your neutral spine.
Step 2
Bring your legs into the air and bend your knees at a 90-degree angle.
Step 3
Bend into position by bringing the right knee in toward you while extending the left leg straight out away from you on a 45 degree angle. Wrap your right hand around to the outside right calf and pull in on the inside right thigh with your left hand.
Step 4
Exhale fully and draw in on the navel while lifting your head to look down toward your pelvis.
Step 5
Inhale slowly while switching the legs and arms, bringing the left knee in to the chest with the hands guiding and extending the right leg out on a 45-degree angle.
Step 6
Exhale to draw down on the navel and settle into the position.
Step 7
Continue switching the legs and arms, right and left, while maintaining the smooth controlled breathing pattern for a total of five to eight times on each side.
Swimming
Step 1
Lie face-down on your mat with your legs and arms completely outstretched, looking straight down and lengthening your neck. Move your legs and arms a few inches apart to relieve tension in the low back, shoulders and neck.
Step 2
Inhale and draw the navel up toward your spine and raise the chest and head a few inches off the mat, to extend the back into a gentle arch.
Step 3
Exhale while simultaneously lifting the right arm and left leg off the floor, while keeping the other arm and leg on the floor. Then alternate with the left arm and right leg lifting.
Step 4
Inhale and repeat the opposite arm-opposite leg motion with control.
Step 5
Continue the swimming moves--back and forth, exhaling and inhaling--for one to three sets of 10 repetitions.
Double Straight Leg Stretch
Step 1
Choose the Double Straight Leg Stretch--when you're at an intermediate fitness level or above--to challenge the lower back. Lie on your back to prepare, with your arms at your side and your legs in the air.
Step 2
Press your legs together across the backs of your upper inner thighs as you take a deep breath in.
Step 3
Breathe out slowly as you reach your legs out from your body and lower them a few inches, taking care not to arch the back or press up the navel. Keep your hips and shoulders firmly grounded to the floor below you.
Step 4
Breathe in smoothly and firmly swing your legs back up to their starting position in the air, taking care not to lift the hips or shoulders as you do.
Step 5
Repeat the exercise five to eight times.
Tips and Warnings
- Place a small towel or your hands under your pelvis to relieve lower back strain during the Double Straight Leg Stretch. Pilates movements are controlled and precise, so avoid rushing or bouncing through the exercises.
- Always check with your doctor before starting a new exercise regime. If you feel burning, pinching or pain during these exercises, stop and seek professional advice on your body mechanics and/or the health of your spine.
Things You'll Need
- Exercise mat
References
- Pilates for Low-Back Pain; IDEA Fitness Journal, Moira Merrithew; September 2009
- Return to Life Through Contrology; Joseph H. Pilates and William J. Miller; 1945
- Total Pilates; Malcolm Muirhead; 2003
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