How Pilates Helps with Back Pain

Sujane and Brian Rosenberger are a Pilates-loving duo who have become a fixture at our studio. We love the energy they bring to every session, and the results they’ve achieved are something to celebrate!

Brian started coming to the studio first. He had been having long term back issues and heard that Pilates can help with that (more on that later!). He took private lessons with both Heather and Jacqueline and his back issues really improved. Soon, Sujane decided to give it a try, with private lessons of their own. They loved their classes so much they decided to do duet sessions! “Starting Pilates has been the best decision! Pilates has changed our lives and our bodies. We are stronger and our balance is better. And keeping up with the grandkids is much easier!”

It’s common that pain in the  body or an injury will bring someone to the studio, and even more common that they fall in love with the results!

So how exactly does Pilates help with back pain? Read on.

Back pain is a prevalent issue affecting millions of individuals worldwide, with reports indicating that up to 80% of adults experience back pain at some point in their lives. Fortunately, Pilates has emerged as an effective method for alleviating this discomfort. This blog post will explore how Pilates helps manage and improve back pain through targeted movement, strengthening, and increased flexibility, supported by research.

Understanding Back Pain

Back pain can arise from a variety of sources, including muscle strain, herniated discs, arthritis, or poor posture. Chronic back pain, defined as pain lasting more than three months, can significantly affect daily activities and overall quality of life. As conventional treatments often focus on pain relief rather than addressing underlying causes, Pilates offers an alternative approach aimed at enhancing physical function and stability.

Numerous studies have highlighted the efficacy of Pilates in improving back pain and associated functional limitations. For example, a systematic review published in the journal Physical Therapy in 2016 analyzed multiple studies and concluded that Pilates is significantly effective in reducing pain and improving functional ability in individuals with chronic low back pain. Participants who engaged in Pilates exercises experienced positive outcomes regarding pain intensity and disability levels compared to those who received standard care.

How so?

#1 Improving core strength: for most people, you MUST improve core strength in order to reduce back pain.  Weak core muscles can contribute to misalignment (ouch!) and increased strain on the back. When you core is strong, it can support your whole body, and you back doesn’t experience as much wear and tear.  By focusing on exercises that engage the deep abdominal and back muscles, Pilates practitioners develop a strong foundation that supports the spine during daily activities.

#2: Improving flexibility and range of motion: Tight muscles not only lead to tension in our bodies, a tight muscle can’t function as a strong muscle. Pilates helps with flexibility and range of motion in the hamstrings, hip flexors, and lower back, all of which help to alleviate tension, reducing the likelihood of chronic pain.

#3: Improving posture: Pilates promotes awareness of body alignment, encouraging individuals to use their bodies more efficiently.  Improved posture helps distribute weight evenly across the spine, alleviating stress on the lower back and mitigating pain.

#4: Improving the mind-body connection: Pilates fosters a strong mind-body connection, integrating breath with movement. This focus helps individuals become more aware of their bodies and their pain. A study published in Pain Medicine indicated that mind-body interventions, such as Pilates, can reduce pain perception and enhance coping strategies in individuals with chronic pain conditions. 

With its emphasis on building a strong foundation and promoting body awareness, Pilates addresses the root causes of back pain rather than merely treating the symptoms. If you or someone you know is struggling with back pain, consider integrating Pilates into your routine. At The Pilates Center, our experienced instructors can guide you through tailored exercises designed to help restore strength and alleviate discomfort in a supportive and authentic environment. YOU could be our next success story!

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