Pilates and Back Pain
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Back Pain:
Back pain is one of the most common medical problems reported around the world. It is estimated that 85% of the population will experience back pain at some point in their lives.
Those most at risk of developing back pain are people who are overweight or inactive; who spend a lot of time sitting at work; or whose jobs require them to lift, twist and bend.
Once you experience back pain once, you are likely to experience it again in your life. The most common cause is poor posture and body mechanics in the workplace.
Back Pain and Core stability:
People with low back pain tend to have weaker lower back stability muscles. The deep abdominal muscles (particularly Transverse Abdominis) are responsible for providing stability to the lower back and therefore preventing pain and injury.
Retraining and strengthening this muscle when you do have pain has been proven to decrease pain and improve function.
The Pilates method is based around developing awareness and activation of the deeper core muscles, therefore helping in reducing and preventing back pain.
Research supports the effectiveness of Pilates exercise for low-back pain. According to a small, randomized, controlled study published in the Journal of Orthopaedic & Sports Physical Therapy (2006; 36 [7], 472-84), participants who practiced Pilates over a 4-week period experienced more relief from their symptoms than those who went through typical treatment programs.
Is Pilates safe for people with back pain?:
It is always a good idea to check with your doctor or physiotherapist before starting any exercise program if you have any back problems. Some exercises id performed incorrectly may aggravate you back pain.
It is essential if you do suffer back pain to receive individual and specific instruction by a Physiotherapist or Qualified Pilates instructor.
Large classes are not advised if you have back pain, Clinical Pilates or studio Pilates with smaller classes will ensure you get the individual attention you need.
Certain exercises will not be appropriate for all people with back pain. Most people will have certain positions and movements that will ease the pain and others that will make the pain worse.
It is therefore essential to have a detailed assessment by a physiotherapist or qualified instructor to find which exercises are going to be the most effective in reducing your pain.
For example back pain from a budging disc may be made worse with bending, so bending exercises and movements such as sit-ups should be avoided.
One of the best pieces of advice I can give is simply let pain be your guide.
Forget the no pain no gain rule.
If an exercise just doesn’t feel right, stop and don’t try it again. There are literally hundreds of other exercises that you will be able to do that will help with your back pain.
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