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Does Pilates Help with Lower Back Pain?

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Does Pilates Help with Lower Back Pain?

Introduction to Lower Back Pain and Pilates

Did you know about 4 out of 5 people experience lower back pain in their lives?

Lower back pain is very common, with symptoms ranging from sharp to dull pains, stiffness, difficulty moving in one direction, and nerve symptoms that travel down the leg.

Did you also know that more than 30% (up to 80% in some studies) of these individuals will experience lower back pain again within one year?

Understanding the Causes of Lower Back Pain

The recurrence rate of lower back pain is high, something I have observed while working in various clinics. This high rate of reinjury can be due to a range of factors such as:

  • Poor or awkward postures
  • Poor movement patterns
  • Weak core and/or glute muscles
  • Prolonged sitting (>5 hours/day)
  • Chronic muscle tightness or joint stiffness (usually from lack of movement)

Additionally, lower back pain can be influenced by psychosocial factors such as:

  • High self-reported stress
  • Difficult social relations
  • Poor sleep and/or diet
  • A combination of all factors

Lower back pain can be quite complex. A thorough postural and physiotherapy assessment is recommended to determine the most effective treatment for you.

One treatment we regularly recommend to reduce the risk of future lower back pain recurrence is Pilates.

 

But why do physiotherapists so often recommend Pilates?

Our upright posture and movements from this position are possible due to the shape of our spine. Keeping the spine and pelvis in their neutral position evenly distributes body weight, placing the least amount of stress on the joints and surrounding soft tissues. Pilates regularly practices maintaining a neutral spine while moving other parts of the body.

Posture describes how we hold ourselves at any given time, and while there’s no ‘perfect’ posture, there are ideal postures that align the body to distribute weight evenly through joints and muscles. Poor posture, often from prolonged sitting, can stress certain muscles or joints, leading to pain or dysfunction. Pilates has been shown to improve habitual posture by increasing joint flexibility and strengthening key muscle groups such as the shoulders, lower back, and abdominal regions.

Pain can occur in many different structures. The longer an injury persists, the more likely you are to change your movement patterns to compensate, which can lead to further stress in other body areas. Pilates exercises are safe and effective in promoting correct movement and reducing the fear of movement, helping you escape the pain cycle.

Mental stress can contribute to lower back pain, so it makes sense to address these factors in treatment. Pilates takes a holistic approach, incorporating movement, breathing techniques, mindfulness, and routine, which have been shown to have a beneficial effect on stress.

How DO I Start a Pilates Routine for Lower Back Pain?

Begin with basic exercises under the guidance of a qualified Pilates instructor to ensure proper form and avoid injury. Gradually increase the intensity and complexity of the exercises as you build strength and confidence. You can book your Initial Pilates Assessment by clicking on the Book Now button below.

Consulting a Professional for Best Results

If you are currently experiencing lower back pain or are interested in using Pilates as a form of treatment, our skilled physiotherapists can help you assess the main factors causing your back pain, identify the best treatment plan for you, and most importantly, minimise the risk of reinjury. Click Book Now below and start your journey to a pain-free life by booking your Initial Physiotherapy Consultation today!

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