Chronic back pain often can be relieved by strengthening the core muscles of the body. The core muscles are designed to support the spine and promote good posture, which relieves stress on the back. Spending a few minutes each day doing Pilates and yoga will strengthen your abdominal muscles, support your back and help relieve back pain.
The Pilates 100
The Pilates 100 exercise is great for strengthening the rectus abominus, the "six-pack" muscle along the front of your abs. Lie on your back on a yoga or Pilates mat, or on a carpeted floor, with your arms at your sides. Bring your navel in toward your spine to engage your abs, and bring your legs into a "tabletop" position--bent at a 90-degree angle at the hip and knee joints. Brace your abs, and extend your legs slightly so the angle at your hips is slightly greater than 90 degrees. Lift your arms to hip level, and pulse your arms up and down, inhaling or exhaling every five pulses. Hold this position for 100 pulses, then lower your legs and rest.
Single Leg Stretch
The single leg stretch will challenge your upper and lower abs. Lie down as you did for the Pilates 100, pull your navel toward your spine, and bring both knees to your chest. Place your hands over the ankle or knee of the left leg, and extend your right leg until it is at a 45-degree angle to the ground. Bring the right leg into toward your chest, and extend your left leg. Do 10 repetitions for each leg.
Beginner's Sage
Beginner's Sage, also called a side plank, is a yoga pose that will target your oblique muscles without putting pressure on your back. Begin by lying on your right side, with your left leg stacked on top of your right leg and your weight resting on your right elbow. Brace your abs, and use your core to lift your left hip toward the ceiling so your body forms a straight line. Hold this position for 30 seconds, then repeat while lying on your left side.
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