For some people, back pain is a chronic problem that persists for a long time and is often aggravated by a sedentary lifestyle. Studies have shown that 90% of people will experience back pain at least once in their lifetime, and this proportion is still rising. Pilates is considered an effective way to enhance core strength, improve posture, and relieve back pain. Here are eight classic Pilates exercises for back pain. These exercises focus on gentle stretching and core stability, helping to keep the spine flexible, hips relaxed, and hamstrings stretched. They are suitable for people of different body types and ability levels.
1. Pelvic Tilt (Spinal Imprint): The spinal imprint movement aims to activate the flexibility and stability of the spine. Lie flat on your back, bend your knees, and place your feet flat on the ground. Maintain the natural curve of the spine (neutral position). When exhaling, tighten the abdominal muscles and imagine gently pressing each vertebra into the mat one by one, but do not rotate the pelvis. Feel the vertebrae of the sternum, ribs, and neck ‘imprinted’ on the mat. When inhaling, relax the spinal muscles and return to the original shape.
Lie prone on a mat with your elbows bent, placing your hands alongside your body and pressing down on the mat. Keep your legs hip-width apart and lightly touch the mat with your forehead. As you inhale, gently press down on your pubic bone and hands to lift your upper body, feeling the extension in your lower back. Imagine extending from the top of your head outwards, as if you are taking flight. Focus on the extension of your spine rather than simply lifting your upper body, which can help to avoid excessive pressure on your lower back. As you exhale, extend your spine and slowly lower your upper body and head back down.
The Bird Dog exercise is a full-body movement that challenges balance and strengthens core muscles, including the glutes, hamstrings, and back muscles. Begin on all fours with your hands under your shoulders and your knees under your hips. Extend one arm to shoulder height, and if stable, extend the opposite leg, maintaining a straight line from your fingers to your toes at hip height. Tighten your abdominals and draw your ribs in, as if someone is tightening a corset around you. Hold for a moment before returning to the starting position and repeating on the other side.
The Clam exercise strengthens the hip abductor muscles, which help stabilize the pelvis during walking and daily activities. Lie on your side with your head resting on the extended arm below or on a pillow if your neck is uncomfortable. Bend your upper arm and place your hand in front for support. Bend both knees to 90 degrees, with your knees in front of your hips. Keep your hips and shoulders parallel and lift the top knee to form a diamond shape, keeping your feet together. Avoid wobbling or tilting your pelvis when opening and closing your knees.
The Figure Four stretch is an effective way to open tight hips and glutes, which often lead to back pain. Lie supine with your knees bent and your feet flat on the ground. Keeping your knees bent, lift one foot and place your ankle on the thigh of your supporting leg, forming a “figure four” position. Cross your hands behind the thigh of your supporting leg or, for increased stretch intensity, grab the lower leg of your raised leg, and hold for 30 to 60 seconds. Lower your leg, release your hands, and repeat the movement on the other side.