What are the best exercises for back pain?

The best exercises for back pain are the ones you can easily commit to doing every day. Evidence suggests that exercising regularly is beneficial for people with low back pain. Moreover, research shows that becoming sedentary is proven to worsen things!
As a result, staying active and carrying on with day-to-day activities tends to improve pain outcomes. Even during times where you must stay at home, you can still exercise by watching online videos.
Therefore, we recommend that you start with only 5 simple exercises that you can commit to.  Just get moving.

Here are 5 easy Pilates exercises for back pain that will help you mobilise and strengthen your spine. Do them every day for 2 weeks before progressing to more advanced exercises (more…)

Get in shape with Pilates classes Online

– Transform your body –

“We must be the change we wish to see” M. Gandhi.
There is no better time to start Pilates classes online than today. Without a doubt, if you are interested in change, adding Pilates exercise to your routine can make a massive difference. Especially in the way you look and feel in your own body.

What can you expect from regularly doing Pilates online classes?

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Mindfulness in Pilates Exercise

Nowadays almost everyone, football players, celebrities, from rehab clients to aging populations are eager to regain mobility experience the benefits of including a mindful type of workout in their exercise regimes. What type of mindfulness exercises are right for you? (more…)

How can I choose the best Pilates Personal Trainer?

If you are looking for the best Pilates personal training experience here are a few tips that you need to know (more…)

Reformer Pilates for back pain

Reformer Pilates can be very beneficial for back pain. However, One size doesn’t always fit all.
Some of the widely advocated benefits of regularly practising Pilates reformer are improved core strength, posture, and increased flexibility. These will help you improve and prevent bak pain. Pilates exercises focus on strengthening your abdominal muscles, in fact preferentially recruiting the deep ones. The goal is to retrain your muscles to fire when they are required, with the right amount of force at the right time in order to stabilise your spine. At the same time, maintaining your entire spine mobile. Remember, “You are only as old as your spine is” Joseph Pilates…

Intelligent Exercise. Focus and Think

Concentration is crucial to Pilates exercise! Mindful movement means that you have to be present in the moment without distractions and focus on the task in hand.
So if you are looking for exercises to fix your back without having to think about what you are doing, Pilates is not for you. If you are willing to put the effort and voluntarily learn how to recruit your muscles by concentrating and focusing on precision and learning anatomically how your body needs to work, Pilates is definitely for you. #intelligentpilates

Working from the Inside Out

As with every rehabilitation programme, local stability means that the joints in your spine are preferentially recruited before calling on the big power producing ones. Truly, deep stabilising muscles work close to the joint and need to work before targeting the big mobilising ones. Learn how to do this with our Pilates Exercise for Back Pain classes.

How Does the Spine Degenerate?

As we age and sometimes through injury, the spinal segments degenerate. Spinal degeneration happens when the spine is put through stresses that the discs are unable to withstand. Moreover, poor posture, sitting for prolonged periods slumping will speed up this process. A weak support system can cause also the spinal segments to shear, compress the discs and it’s contents. (annulus fibrosus and nucleus pulpous.

Compression of the discs cause small tears to appear on the outside portion of the disc (fibrillation). These tears heal with scar tissue. Scar tissue is weaker than the original architecture of the disc.

Overtime, the annulus and nucleus lose its water content, the disc loses height and the vertebral segments come closer to each other. As a result, the facet joints in the back to overlap and twist into an unnatural position. In an attempt to stabilise the spine, the body creates bone spurs on the vertebral bodies and the facets. These spurs can cause pain, ache or discomfort as they lose their ability to move properly and may irritate the joint capsule as you move without support.

Pilates as Prevention For Further Damage

Pilates Exercise for Back Pain can help maintain your spinal segments mobile, strengthen your deep abdominal musculature in order to stabilise your spine as you move around in your daily activities.
Prevention is better than the treatment!

We Can Help

If you suffer from episodic mechanical, non-specific back pain, a Pilates programme may be beneficial for you.

Book now an assessment. We can diagnose, treat and help you get strong through Pilates exercise

Blog written by Carlo Yanez
Registered Osteopath B.A.(Hons.), B.Ost.(Hons)
Fully certified STOTT PILATES® Instructor