Back strain is one of the most common back injuries, and exercise can bring it on. Pilates is meant to improve your flexibility and strength, but like all exercises, it has risks if done incorrectly or if it's performed above your fitness level. If your back pain does not improve within a few days, consult with your doctor.
Identification
The symptoms of back strain can range from mild tightness to severe swelling that affects your ability to walk. The lower back is most commonly affected, since this is where you carry your upper body weight. Back pain will often present as muscle spasms and weakness in your lower back. Twisting your spine may be painful, as well as moving forward or sideways. Pain may come on either suddenly, or gradually.
Cause
A muscle strain is caused by a tear in the muscle, which results in inflammation. Stretching your muscles too far while doing Pilates exercises such as the roll over, or double leg stretch, can result in a muscle strain injury. Under most circumstances, a back strain results from weeks to months of tension in your back from bad posture or overuse. This build up of tension is a back injury waiting to happen once you start performing Pilates.
Treatment
Unless you have a severe strain, you can usually take care of pulled back muscles from home. Rest for a few days, while applying ice to your back for 15 to 20 minutes every four hours. After three days of icing your back, switch to heat for 15 to 20 minutes every four hours. Ice helps with the inflammation caused by the initial injury, and heat will increase blood flow to your muscles. After a few days, return to your normal daily activities. Take ibuprofen or acetaminophen for temporary relief of the pain. Avoid heavy lifting until pain in your back is gone. You can return to Pilates after two weeks, but increase the intensity of your exercises gradually.
Prevention
Once you return to Pilates, discuss your back strain with the instructor and choose an alternative exercise closer to your fitness level. Before performing more advanced Pilates exercises, always warm up for 10 to 15 minutes. Perform abdominal and back-strength training exercises to strengthen your core muscles. Strengthening your core muscles will reduce your risk of back strain by providing extra support for your spine. Improve your posture by avoiding slouching. Don't discontinue Pilates since the flexibility benefits offered will reduce your risk of back strain in the long run.
