Pilates exercises are frequently recommended for back pain sufferers and as a physical therapy after surgery. Pilates exercises stretch the back, helping to reduce back pain, increase relaxation and strengthen the abdominal and back muscles. Pilates focuses on the core muscles to which increase balance and trunk mobility. Exercises range from easy to difficult; it is best to start with a beginner workout until you build enough back and abdominal muscle strength to try workouts that are more challenging.
Pilates Mat Exercises
One advantage of Pilates mat exercise workouts is that they can be done anywhere. Pilates mat exercises build strong core muscles, improve posture and stretch the back muscles, helping to relieve stress. One simple back exercise is the spine twist: sit with your feet together in front of your body and rotate your trunk from side to side with your arms outstretched. Another exercise is the hip twist: lift your legs in a 45-degree angle to your body and twist the legs from side to side. For the scissors pose, lift your hips up off the floor and move your legs back and forth, simulating scissors.
Pilates Ball Exercises
Some Pilates back workouts involve using a stability ball. Using the ball focuses the work more on the core muscles and less on the legs and arms. The body is forced to engage the core muscles to stabilize the body while on the ball. Abdominal exercises such as the standard crunch performed on the exercise ball strengthen the core and back muscles improving trunk flexibility. To do the side crunch, lean on the ball with your knee bent on the leg next to the ball, and the other leg held out to the side. With your hands clasped behind your neck, rotate your body sideways towards the hip. Another ball exercise for trunk stability is the back extension, which is good for the lower back muscles. Lie stomach down on the ball, arms out to your sides and legs spread shoulder-width apart, balancing on your toes. Curl your back up away from the ball, hold the position, then return and rest.
Pilates Reformer
The Pilates reformer is a piece of equipment with a gliding carriage on a wooden platform. Variations of the reformer are made that are small and easy to store for home use. The reformer uses pulleys and springs to create resistance, which builds muscle and strength in the lower back, abdomen, hips and buttocks. The difference between a reformer and using a mat is that your body weight creates the resistance when using a mat; the resistance is created by the equipment when using a reformer. Do the first position reformer exercise lying on your back, with your feet resting on the foot bar. Rest your arms at your sides, and bend your knees at a 90-degree angle. Exhale and push away from the foot bar with your legs. Inhale and bring your legs back to the starting position. Repeat the motion for 15 to 20 repetitions. Adjust the resistance settings of the reformer machines to increase the difficulty level. Reformer back workouts can be more challenging than some of the other methods, but produce visible results in about two weeks' worth of regular sessions.
Pilates Posture Workout
Pilates posture exercises strengthen the spine and improve circulation and posture. The exercises can ease back pain caused by sitting for long periods. Begin by standing with your feet shoulder width-apart. Adjust your balance so that your weight is on the center of your feet. You can get a feel for this by rocking back and forth on your feet until you feel the proper balance. Inhale and pull in your abdominal muscles, then drop your tailbone by rotating your pelvis forward. Relax and open your chest by dropping your shoulders and rotating them in alignment under the ears. Your head should face forward, with the chin resting naturally. This Pilates posture pose aligns the spine and is a relaxed position. The body should not feel rigid, but relaxed and open.
References
- Easy Vigour: Free Pilates Classic Mat Exercises and 34 Poses
- Sports Injury Clinic: Swiss Ball Exercises
- American Council on Exercise: ACE Report: Best Tummy Exercises
- Gaiam Life: Should You Do Pilates on a Mat or on a Reformer?
- Pilates Back Joint Exercise: Kyphosis Exercise to Help You Stand Tall
- Pilates Back Joint Exercise: Upper Back Exercise for People Who Want to Improve Their Posture
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