Pilates for Back Pain

A study⁶ published in the Journal of Physical Therapy Science took into account results from eight different randomised controlled clinical trials.

The study analysed the effectiveness of Pilates for back pain.

Some participants received standardised treatment options.

Another group were provided supervised Pilates exercises specialised toward lower back pain.

The results presented evidence that Pilates is an effective method for improving lower back pain symptoms.

Jazz Alessi using an assisted postural strech while working with a client (all exercises are fully customised thus, this exercise may not apply to you).

Pelvic Tilt to Pelvic Curl

The Pelvic Tilt and Pelvic Curl are two of the principle move introduced to individuals who are interested in performing Pilates and suffer from back pain.

When these two moves are combined, they provide a way to increase mobility, decompress the spine (especially from a lying down position) and get the joints to moving, slightly targeting the core muscles, whilst promoting low back balanced movement throughout.

They could be beneficial for those suffering from low back pain.

Chest Lift

Another beneficial Pilates exercise for those suffering from back pain, mainly when the pain originates from the cervical (upper back) area or the neck. This exercise could be useful for building core muscle strength.

Swan Prep

The Swan Prep is a Pilates stretch exercise used to address the excessive effects of forward bending that can strengthen and stretch the back, as well as other parts of the body, including the pelvic floor, hip flexors, the hamstrings, and the shoulders.

Child’s Pose

The Child’s Pose is an exercise used for giving the back a good stretch during a workout session. It is also ideal for relaxation however, in some cases it can have negative effects in sciatica and herniated disc thus, it can be a double edged sword.

It is quick and easy to do and does not require any movements that may put a person at the risk of injury (except if you suffer from the one mentioned).

Kneeling Arm and Leg Reach

With balance being a crucial part in promoting better movement and also improved posture and support for the back, the Kneeling Arm and Leg Reach exercise is a beneficial Pilates balance move to incorporate into any Pilates back care workout program.

Cat-Cow

When talking about Pilates for back pain, the Cat-Cow move is often one of the most recommended options.

This exercise helps to stretch the back, and the spine improves abdominal muscle strength and also helps to improve spinal flexibility however, if there is a herniated disc and it could aggravate your condition thus, make a correct assessment before using it.

Swimming

Those ready for a more challenging and complex move for aiding their back pain often give the Swimming Pilates exercise a try. This whole body exercise uses a large number of different body parts, and together improves your body balance, coordination, strength, endurance and overall hip flexors flexibility.

Spine Stretch

The Spine Stretch move is one of the most fundamental Pilates moves.

It is, as the name suggests, a stretch that works on both the hamstrings and the back.

This stretch can be used as a warm-up for other exercises, or as a way to effectively reduce tension in the back during other activities however, if you have back pain and used unsupervised it could aggravate both a sciatica and a herniated disc.

Would you like to improve your back fast and learn how to get rid of your back pain?

Contact us now for a commitment free consultation today clicking on this link HERE.

In back pain rehab one size fits all, increases back injury risks factors.

This is why customised Pilates exercises are the best choice for cervical, thoracic or lower back pain.

These modified to your needs exercises are known to help correct posture⁷ effectively, our core, alignment and improve muscle tone which is a common problem among individuals who experience back pain.

They are useful in a variety of risk factors that can decrease but, also increase back pain symptoms this is why we are customising everything to your specific back rehab needs.

Muscle and Joints Balance: Pilates can assist with reducing the risk factors involved with imbalances in your muscles and joints.

Weak muscles: in the back can also lead to an increased risk of back injuries and back pain.

These weak muscles can cause flexor muscles in the hips to become tight and, in turn, lead to the curvature in the lower back to be increased – hyperextension.

Pilates can help to strengthen these muscles, which reduces the risk of suffering from back pain caused by injuries, imbalances, body missalignments and weak back muscles.

Legs, Pelvis and Back Imbalances: one to one Pilates exercises will assist with improving the overall balance of the pelvis and legs with the back, which can contribute to improving your back pain symptoms.

Poor and Incorrect Body movements: will put a particular individual at a higher risk of back injuries.

With Pilates core strength, precision, coordination, focus your overall balance is improved thus, it is helping your body moving more efficiently, in harmony, and eliminating back injury risk.

Poor posture: an apparent small issue poses as a serious problem leading to social and many long term medical complications.

Studies have found that poor posture affects numerous bodily functions and systems, including anxiety, stress, cognitive performance⁹, respiratory function¹⁰ and even, in some cases, kidney function¹¹.

A correct posture will help you breathe better, using correct muscles thus, it will help reducing these risks.

Overactive muscles: can get into spasms pulling out of alignment the body structure.

This put a person at a much higher risk of experiencing back pain whilst increases their risk of suffering a back injury.

With the use of the one-on-one Pilates programmes, muscles that are overworked can be adequately deactivated and make it to work correctly.

This could reduce the tension experienced in these muscles and reduce the risk of the overworked muscles causing painful symptoms.

Pregnancy: can cause strain on joints, the pelvis and many other parts of a woman’s body.

The female body also goes through many changes during pregnancy, which can lead to a misalignment of the pelvis, instability of the hip joints and commonly also leads to pressure on the knee, back, which can causes more back pain.

One-on-one Pilates sessions with an experienced trainer, a professional assessment and exercise correction plan can help to rectify these pregnancy related problems.

Modified Pilates moves are designed mainly to address the particular individual’s case, taking into account how severe their misalignment and instabilities are, in order to avoid putting more strain on these body parts and aggravating the after pregnancy symptoms.

Switched off muscles: Following a back injury some muscles may remain inactive, while others are being overworked.

This can cause problems in the back area leading to imbalances, structural problems and back pain.

Modified Pilates will be reactivating the back muscles that have remained inactive; thus ensuring all muscles in the back are working again equal and balanced.

Repetitive movements: cause an increased risk of spine-related injuries.

Modified Pilates is used to help recreate balance throughout your body segments, rebuild switched off muscles and tone down overstressed muscles and reduce this risk.

Flexing and extension: of the spinal cord are common in many Pilates exercises.

Without appropiate supervision, these moves can result in serious problems with the vertebrae of the spinal cord, such as lead to two bones pinching a nerve found in the spine.

People with cervical, lumbar stenosis or herniated discs are at an increased risk of such an aggravation of symptoms during Pilates, due to the narrowing of the spaces between the bones in their spine.

This can cause:

• Numbness,
• Weakness,
• Severe back pain flares up,
• Other back injury complications.

One-on-one Pilates training ensures the right level of flexing and extension is performed so, the vertebrae are not put under pressure or stretched too far apart.

“The back pain I sporadically had completely disappeared. I was taught special stretching, strengthening, breathing techniques and Pilates exercises. Jazz used only customised back rehab exercises allowing me to recover much faster, which made a big difference for me. Not just that I got rid of my back pain but, I nearly doubled my flexibility, Iboosted my running speed by at least 30% – and my stamina by 50%. I recommend Jazz to anyone who want to rehabilitate a back injury.

– Ken Yeng – Professional dancer 

Do you want to improve your back health fast and learn how to get rid of your back pain?

Contact us now for a commitment free consultation today clicking on this link HERE.

If you currently experience back pain, any or all these risks factors (and more) are likely to affect our back health causing pain, some loss of physical abilities and body functions, anxiety, upset, unhappiness, and even depression.

These risk factors are also causing new movement and postural patterns addaptations thus, are increasing pain levels and the risk of structural damage done to the spine.

In a sentence “Your weak muscles will be getting weaker whilst the stronger muscles will be getting stronger” therefore, serious muscle and joint imbalances occurs.

This is where Pilates method will help.

Many medical doctors, physiotherapists and osteopaths in Canary Wharf, London advise on using one to one Pilates in order to optimise your body alignment, correct posture, strengthen the core using whole body movements thus, getting maximum rehabilitation benefits while you still exercise.

To achive sustainable back health and conquer your back pain you must reach a place where your body is able again to move with easy in all three planes of motion: sagittal, coronal or frontal and transverse plan – where natural movement occurs.

This why this customised Pilates Back Care Programme is designed to help you to move again safely in all three plans of motion so, you are able to maintain optimum back health in a long term.

If you suffer from back pain, there are risks associated with specific movements, including those involved with Pilates.

The individualised risks need to be assessed before starting with any general programme, especially when the exercises are for back rehabilitation.

When it comes to back pain, no matter the cause, the right movements can lead to improvements in the symptoms.

With one to one Pilates, injuries are not common.

Unfortunately, the wrong moves performed in a Pilates class cannot be supervised enough thus, it can reinjure your back and causing back pain.

The movements introduced in this form of exercise has a low impact on the body, but pose risks when are not appropriate for your back injury diagnosis, individualities and imbalances and not performed correctly.

This is why if you are living in London, when it comes to Pilates it is recommended to always opt for one to one Pilates personal trainer in Canary Wharf, London – especially in the case where the exercise is used for back rehabilitation and pain management.

“I used to have back pains but I don’t have back pain anymore. I rate Jazz 10/10 – he always pays attention to detail and makes sure all goals are achieved, at a safe level. Jazz made all the difference I needed and I’m so happy now that my back pain is completely gone.”

– Emma Choli – International marathon runner 

The condition causing lower back pain symptoms is one of the most important to be considered.

The individual’s physical capabilities, existing medical conditions, activities and lifestyle, body composition – these all play a factor in ensuring they can perform the right Pilates moves without further injury.

Therefore, if you want to successfully recover from back pain all these factors and more,  must be considered with an individualised Pilates programme.

“What Jazz does is prepare a customised Pilates personal training programme, for you as an individual. The customised Pilates exercises Jazz designed for me helped me to completely get rid of my back pains, tension in my shoulders, and hip pain and increased my body coordination, flexibility and overall improved the range of movement throughout my body. I’m also about two stone lighter now than I was when we first met.”

– Beverley Sage – Art Painter – Artist 

Would you like to improve your back health fast and learn how to get rid of back pain?

Lawrence Hayward, Pilates Elder and 1st generation Pilates teacher trained Jazz Alessi – Jazz  is a 2nd Generation Pilates teacher in Canary Wharf, London.

I take into consideration your back diagnosis, physiotherapist, sport and medical doctor advice and assess my client’s every detail – from their lifestyle, activities, body composition and body type to the specific condition that is causing their symptoms.

This helps me design a personalised and very effective Pilates personal training programme to help recreate muscle and joint balance, optimum movement and reduce back pain and other symptoms they are experiencing, without causing them any injury risks they would be exposed to with a general Pilates programme.

Contact us now for a commitment free back pain consultation today clicking on this link HERE.

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