Let’s start with this: if you are currently experiencing low back pain or experience recurrent low back pain from time to time, you are not alone. This condition is an extremely common health problem.
Analysis of low back pain prevalence (the number of cases present in a population at a particular point or period of time) indicates that up to 20% of the population is experiencing this condition, while the incidence (number of new cases in a population over a particular period of time) of low back pain is as high as 7%.
With that being said, how can Pilates help people with this common issue? Let’s discuss it.
How Pilates Can Improve Lower Back Pain
One facet of Pilates that facilitates recovery in a unique way is that it allows active access to body movement in a manner that feels safer for the nervous system.
This can be especially beneficial as the central nervous system often enters into a heightened state of alertness and sensitivity when an injury and/or pain is present (this is especially true in the low back). This allows an individual to move in a more controlled and less painful manner earlier on in the recovery process of low back pain than some traditional exercise approaches might.
Additionally, Pilates can be particularly beneficial in managing chronic back pain by emphasizing the importance of core strength and enhancing flexibility in both the back and diaphragm.
Who Can Benefit From Pilates for Lower Back Pain?
Pilates can be an effective method for recovering from low back pain in and of itself, but it can also serve as a bridge between rehabilitation and fitness conditioning.
Whether you’re looking to recover from a bout of lower back pain to get back to your normal day-to-day life or if you’re experiencing chronic lower back pain and are looking for a way to return to your chosen sport and activities, Pilates may be a viable option for you.
An Active Approach to Low Back Pain
When it comes to pain management and lower back pain, everyone’s body is different. However, pilates is an active exercise therapy that has been shown to provide an effective reduction in pain and improvement of function when it comes to the lower back.
Pilates can produce improvements in muscle mass, flexibility, balance, and body awareness, along with eliciting psychological benefits.
An active approach to increasing the resiliency of your body will be a key element in achieving the resolution of your symptoms and minimizing the likelihood and severity of future episodes.
Clinical Pilates vs Traditional Pilates for Lower Back Pain
If you are experiencing lower back pain, clinical pilates could be a great option for you. Clinical pilates combines traditional pilates techniques but instead of working with a pilates instructor, you are working with a registered physiotherapist.
In a traditional pilates class, you will not get the expert advice of a physiotherapist to tell you what movements are best for your pain and how to properly do movements to specifically improve your lower back.
During a clinical pilates session, you will receive a thorough assessment of the problem to determine its most likely source. This will allow for the establishment of an accurate diagnosis and development of a comprehensive care plan and evaluation of what results you can expect.
The cause of your lower back pain could be due to a variety of issues. Some common causes include poor posture, weak core muscles, muscle tightness, joint mobility issues, etc. A registered physiotherapist will be able to determine what is the likely cause of pain.
The options for management will vary depending on the characteristics of the problem and the findings of this assessment.
Pilates Equipment and Lower Back Pain
Also unique to Pilates is exercise on equipment such as a Reformer: a specialized piece of Pilates equipment that uses springs to provide resistance and compression.
This approach facilitates a decreased ability for the body to make use of faulty movement patterns, poor posture, and undesirable muscle compensations – which can often be the true source of an individual’s low back pain to begin with.
What are Pilates Exercises?
Pilates is a mind-body exercise therapy that focuses on core strength, stability, flexibility, muscle control, posture, and breathing. The pilates exercise may be mat-based or involve the use of specialized equipment.
The Six Basic Pilates Principles
- Breathing
- Pelvic Placement
- Rib Cage Placement
- Scapular (shoulder blade) Movement & Stabilization
- Head and Cervical Spine (neck) Placement
- Lower Extremity Movement & Stabilization
A key focus of the intervention is on control and comfort of movement – this is particularly useful when managing the sometimes debilitating and stressful condition that chronic lower back pain can cause.
How to Get Started with Pilates for Low Back Pain
If you’re interested in trying Pilates for either sporadic or chronic lower back pain, there are a few things you can do to get started. First, it’s a good idea to consult with a healthcare professional, such as a doctor or physical therapist, to make sure that Pilates is safe and appropriate for you.
Once you’ve gotten the green light from your healthcare professional, you can start by finding a Pilates class or instructor in your area.
When you’re getting started with Pilates, it’s a good idea to start slowly and gently. Begin with simple exercises and gradually build up to more challenging movements. It’s also important to listen to your body and stop if you experience any pain or discomfort.
In terms of specific exercises, there are a number of Pilates exercises that can be helpful for low back pain. Some examples include:
- Dead Bug: This pilates exercise involves lying on your back with your knees bent and feet lifted, forming a 90-degree angle at your hips. Breathe in, and as you exhale, stretch your right arm upwards towards the ceiling, and stretch your left leg forward while keeping it off the ground. Then repeat on the opposite side. During the exercise, it is important to make sure your core muscles are engaged.
- Imprinting: The starting position for this exercise is on your back with your knees bent. Your feet should be flat on the floor and your spine should be in its natural position (wherever feels comfortable). Breathe in, and on the exhale, engage your core muscles and slowly press your spine into the floor. You want to envision this happening vertebrae by vertebrae, starting from your neck to your tailbone.
- The cat-cow stretch: This starting position for this pilates exercise is on your hands and knees with your legs hip-width apart. Gently arch your back and lift your tailbone towards the ceiling, then round your back and tuck your chin towards your chest. Repeat for several beats.
Remember to always listen to your body and stop if you experience any pain or discomfort. With regular practice and patience, Pilates can be a highly effective way to relieve pain and promote overall health and wellness.
Clinical Pilates for Lower Back Pain in Vancouver
Curious whether Pilates might be able to help with your back pain? A great place to start is with an initial Physiotherapy assessment with a clinical pilates-trained physiotherapist. You can book an assessment with one of our Physiotherapists at Alaia HERE.
Peter Kosheluk, Registered Physiotherapist, Clinical-Pilates trained.
References:
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3. Quinn, K., Barry, S. & Barry, L. Do patients with chronic low back pain benefit from attending Pilates classes after completing conventional physiotherapy treatment? Physiotherapy Practice and Research Vol. 32, No. 1, 5-12 (2011).
https://content.iospress.com/articles/physiotherapy-practice-and-research/ppr32-1-02
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https://www.sciencedirect.com/science/article/abs/pii/S0031938416302591
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