1. A Little Childhood Regression
The child's pose is one of the most basic Pilates exercises for the spine, and can be a simple way to relieve pain and tension in the lower back. Rest on your knees with the tops of your feet flat on the mat and your big toes touching. Lean forward so that your chest is resting on your upper thighs and extend your hands overhead with palms flat on the mat. Hold the pose for as long as you like, relaxing your entire body and releasing tension in your lower back, hips and thighs. If necessary, you can spread your knees a bit to allow a further drop of your chest. Additionally, you can reach your hands back and grip your heels if it is more comfortable. When ready, engage your abs and come to an upright kneeling position on an exhale.
2. Twist Away Tension
The Pilates spinal twist works to elongate the lumbar spine and stretches the oblique muscles along the sides of the back. Sit with your back tall, spreading your legs just a bit further than hip-width. Extend your arms out to your side with straight elbows and rest your fingertips on the mat. Inhale as you lift up through the spine and then exhale, twisting at the hips towards the right. As you twist, rest your left hand on your right knee and extend your right arm behind you. Only twist as far as you can without strain and hold for three to five deep breaths. On an exhale, relax to your starting position and hold for a full breath. Repeat to the opposite side.
3. Bridging for a Strong Foundation
In order to ease back pain with Pilates, you must focus on strengthening the muscles as well as stretching them. One of the best Pilates exercises for the low back is the bridge and can also help to relieve upper back tension. Lay on your back with your knees drawn up, feet resting flat on the mat. Inhale deeply and as you exhale, push into your feet, lifting your hips until your body is in a straight line. Engage your abdomen and buttocks and keep your shoulders relaxed. Your weight should drop into loose shoulders, helping to massage the area between your shoulder blades as you hold the bridge. Hold the pose for at least ten deep breaths and then slowly roll down from shoulders to hips, extend your legs out straight and take a moment to relax.
