1. Stretching Helps to Soothe the Pain
Lower back pain is often caused by reduced flexibility and weakened muscles. A dynamic form of exercise which strengthens and elongates the entire body, you can relieve lower back pain with Pilates. While most Pilates exercises will help, a few can get at that problem area. Begin with the Pilates spine stretch, a gentle way to reduce pain. Sit with your spine tall and legs spread wide. Pull your toes up towards your body and inhale deeply, lifting your arms overhead. As you exhale, curve your spine forward, dropping your hands to the mat between your knees. Drop your chin to your chest and breathe deeply as you pull your belly back to increase the curve of your spine. This stretch is not about reaching as far forward as you can, rather it is about accentuating the curve of your back. With that in mind, hold the stretch for three to five full breaths and then engage your abs and lift to sitting as you inhale. Repeat three to five times.
2. Get Strong With the Single Leg Stretch
One of the best Pilates exercises for reducing back pain is the single leg stretch. Lay on your back with your legs together and arms resting at your sides. Inhale deeply and as you exhale lift your upper body off of the ground as you draw your right knee to your chest, holding it in your arms. At the same time, lift your left leg a few inches with toe pointed. Hold this position as you inhale and then exhale, switching legs. Alternate legs five to ten times, moving with slow and controlled motions. Do not allow your legs or upper body to touch the mat until you have complete the exercise and then relax down to your mat.
3. Keep on Rolling
The roll-up is another great way to use Pilates for lower back strength and flexibility. Lay face up with legs together and arms extended overhead. Inhale deeply and as you exhale, swing your arms up, engage your abs and lift to sitting. Inhale, rolling back down. If this exercises is difficult or causes discomfort, there are several modifications. You can try drawing your knees up with feet flat on the ground, which helps to reduce strain on your lower back. Additionally, while it is ideal to come to a full sitting position, it may take time for you to build strength. If necessary, simply lift your upper body as far as possible before returning to the mat. The goal of this exercise is to gain strength, and should be performed slowly with controlled motions, so adapt the exercise to suit your needs, gradually working up to the full roll up. Perform five to ten rolls, depending on your fitness level.
