How Pilates helps with lower back pain

Pilates helps keep your back strong and supple, as it helps strengthen your core and everything around it. “With Pilates, we’re not just interested in one muscle group. We’re interested in making them all strong, flexible, and helping them build good relationships with each other,” she added. .

Samulski says one of the most important, yet most underrated aspects of dealing with chronic lower back pain is how you use your breath. “The diaphragm is your main respiratory muscle, and like any other muscle, it requires strength and flexibility,” she says. “Weakness or tension can affect the position of your ribcage and pull the muscles in your back.”

To breathe in a way that maximizes core support: Breathe in through your nose and out through your open, relaxed mouth, as if you were fogging up a mirror in front of you. Do not exhale or exhale. Try to let all the air out naturally, relaxing your jaw and giving yourself space to breathe all the way through. Being able to breathe into the bottom of your breath helps contract your abdominal wall.

5 Pilates exercises for back pain

If you are currently suffering from lower back pain, start by consulting a professional and getting a clinical evaluation if possible. A physical therapist or physiotherapist can help you get to the root of the problem. Once you get the green light, start with her five exercises below. These are appropriate for almost anyone at any level, Samulski says.

constructive rest

This static posture releases tension in your psoas, a long muscle that connects your spine to your pelvis and legs. You can also practice breathing to relieve stress in your mind and body.

1. Lie on your back on a hard, comfortable surface.
2. Bend your knees and place your feet flat on the ground, slightly wider than hip-width apart. With your legs apart and your knees together, tilt your knees inward so they touch each other.
3. Your hips should be in a neutral position. This means there is a small space between your back and the floor. There’s no need to tuck your hips or press your back into the floor.
4. Place your arms along either side of your torso with your palms facing up.
5. Breathe in through your nose and exhale through your relaxed mouth.
6. Lie there for at least 5 to 10 minutes. When the psoas muscles are released, the pelvis stretches and the spine becomes longer.

windshield wiper twist

This releases tension in your lower back and the front of your lower back and thighs.

1. Lie on your back on a hard, comfortable surface.
2. Bend your knees and place your feet flat on the ground, slightly wider than hip-width apart.
3. Rest your arms comfortably at your sides or in a T position for added support.
4. As you inhale, slowly lower your knees to the left and roll your right hip up and away from the floor. You don’t have to move your knee all the way to the left for it to be effective. Lower your knees as far as is comfortable.
5. As you exhale, pull your stomach in and return your knees to their original position. This exhalation is very important. Because this exhalation engages your abdominal muscles and shifts the weight of your legs back to the center, so your back doesn’t have to do all the work.
6. As you inhale, slowly lower your knees to the right and roll your left hip up and away from the floor.
7. As you exhale, swing your knees and return to the starting position.
8. Repeat 8-10 times.

from knees to chest

This causes the hip flexors to become loose, while tight ones pull the hip joint forward, putting the lumbar spine into hyperextension and putting pressure on it.

1. Lie on your back on a hard, comfortable surface.
2. Bend your right knee, bring it close to your chest, and support it with your hands.
3. Try to keep your left leg long and actively move it away from your body.
4. If your hip flexors are tight, your left leg may splay to the side or lift off the floor. The goal is to keep your left leg heavy on the floor and parallel to your right leg.
5. Continue in this position for 10 breaths.
6. Straighten your right leg and return to the starting position.
7. Repeat the motion of bending your left leg and bringing it closer to your chest.

hamstring stretch

Tight hamstrings can pull your pelvis downwards, putting tension in your lower back and leading to compression between your vertebrae.

1. Lie on your back on a hard, comfortable surface.
2. Bend both knees and place your feet on the floor.
3. Bring your right knee close to your chest and wrap a towel or yoga strap around the ball of your right foot, or clasp your hands behind your right thigh.
4. As you inhale, slowly raise your right leg toward the ceiling.
5. Exhale, feeling your hamstrings relax. She continues in this position for 10 breaths.
6. Return to starting position and repeat on the left side.
7. Increased flexibility in your hamstrings will help you keep your non-moving leg straight instead of bending. Make sure both your hips and lower legs are down. When they happen, you end up putting pressure on your lower back instead of fully stretching your hamstrings.

basic abukar

Activates and strengthens deep core muscles such as the transversus abdominis (which protects and stabilizes the spine), internal and external obliques, pelvic floor muscles, diaphragm, and multifidus (deep muscles along the spine). Masu.

1. Lie on your back on a hard, comfortable surface.
2. Bend your knees and place your feet hip-width apart on the floor.
3. Place your hands behind your head and lean your elbows slightly forward.
4. The most important thing is to keep your pelvis neutral here. Don’t tuck your tailbone under or press your lower back into the floor.
5. Inhale; as you exhale, contract your stomach and pull the base of your ribcage forward as you lift your head and shoulders off the floor.
6. Be careful not to curl too much. Curling too much will put pressure on your back and take you away from the deeper layers of your abdominal muscles.
7. Inhale as you lower towards the mat.
8. Repeat 8 to 10 times total.