Top 3 Pilates Exercises to Reduce Back Pain and Increase Core Strength
Mat-based Pilates Exercises to Reduce Back Pain
Simply increasing ‘core strength’ does not fix back pain. It’s a misconception that many believe they simply need to just work on some sit ups to improve their back pain. However to fix lower back pain an active spine requires the correct activation of the core muscles and sufficient endurance to enable the spine to stay supported through any active movement. Mat pilates benefits lower back pain by using a sequence of progressive exercises to re-train the activation of the correct core muscles and increase the endurance of the core stabilisers.
“Clinical Pilates is commonly recommended for strengthening the core muscles for lower back pain sufferers”
Clinical Pilates is commonly recommended for strengthening the core muscles for lower back pain sufferers. We commonly hear new clients reporting that they are doing ‘core’ exercises such as planks and sit-ups however this often only further aggravates lower back symptoms. The basic pilates movements are key to building a strong foundation. These movements challenge a stable and neutral spine by adding in arm and leg movements.
Below are the top three basic Pilates exercises that are used in our Mat Pilates classes at Active Movement Studio:
Knee Lifts To Table Top
Lie on your back with your knees bent at 90 degrees and feet hip width apart- Draw your belly button towards your spine to activate your deeper core muscles
- Slowly raise one leg up maintaining your knee bent at 90degrees until your knee is directly above your hip
- Lower the same leg down to the mat whilst maintaining a neutral spine and an active core
- Alternate single leg lifts
Lie on your back with your knees bent at 90 degrees and feet hip width apartFour Point Kneeling – Arm and Leg extensions
- Place your hands under your shoulders and your knees under your hips
- Maintain a neutral curve in your lower back and ensure your head is aligned with your shoulders
- Activate your core muscles by drawing in your belly button to your spine
- Simultaneously lift your opposite arm and leg, avoiding any spine or pelvis rotation
Glute Bridge
- Draw your belly button towards your spine to activate your deeper core muscles
- Tilt your pelvis towards your ribs and raise your tailbone off the ground
- Continue to raise your pelvis off the ground, lifting one spinal segment up at a time
- Hold the top position so that your hips are aligned with your knees and shoulders
- Return down one spinal segment at a time, lastly lowering your pelvis to the mat
Repeat each exercise for two to three sets of 10 repetitions.
While these three pilates exercises are designed to help to reduce back pain, if you have chronic pain or are unsure of the correct technique, make sure to speak to your doctor or Physiotherapist to ensure the correct core muscles are being used.
Clinical Pilates Parramatta
Clinical Pilates is a specialised form of Pilates used at our Active Movement Studio in Parramatta. The Pilates class in our Parramatta studio are run by experienced Physiotherapists to strengthen the deeper core muscles of the spine.
Unlike regular Pilates classes Physiotherapists at Active Movement Studio Parramatta, have an in-depth knowledge of how the spine works, which muscles require strengthening and which joints need stretching.