If you have back pain, you probably understand the vicious cycle of pain-exercise-pain.
Let me put it differently…
You feel like your back is stiff and painful, so you decide to exercise and stretch thinking that exercising will make you better.
But, the day after, just like everyone else in London, you end up having more pain than the day before.
And you think that exercising is not the solution.
If you can relate to this, I have some news for you…
Exercising can be the solution to your back pain, but not all exercises are good for you.
If you feel more pain after exercise, you probably worked out with:
- The wrong rehab approaches
- The wrong intensity
- The wrong type of exercise or
- The wrong technique [1]
If this is the case, you can start with exercises as gentle as customised Pilates for lower back pain or evidence based (assessment based) Pilates for back injury rehab programme.
By the way,
If you would like to learn why my clients describe this unique back rehab transformation methodology as the most successful, predictable and comprehensive back transformation programme in the UK here are just a few case studies like Hayley, Franco, Elizabeth Tiffany, Jan, Michaela, W.T. Police officer, Emma, Huw or Dr Christian NHS.
The Benefits of Customised Pilates for Back Pain
When your rehab is assessment based and is customised, Pilates and back pain are best friends.
Simply because of the countless benefits that bespoke Pilates effects brings to your body.
Here are some examples:
– Stronger Core
You might wonder how back pain and core strength are related, but you only understand the relation when you try Pilates for back pain.
Customised Pilates improves your core muscle safely and safe is the keyword here.
That is the fact that everyone in London should realise.
Basically, core muscles provide support to your spine.
When your spine is well-supported, research shows that less load falls on your vertebrae, intervertebral discs and back muscles. [2],[3]
– Gentle Stretches
Customised Pilates for Back Pain not only focuses on strengthening your core and supporting your spine correctly, but also stretches the right muscles and improves your range of movement, mobility and tissue flexibility.
Customised stretching and regaining tissue mobility is important because it protects you from getting re-injured whilst you will be training and protect you from muscle spasm and the pain associated with it. [4],[5]
– Less Soreness
Unlike other exercises – this assessment based Pilates for back injury programme does not cause microtear in your muscle fibres because it does not include lifting heavy weights or working out against uncontrolled or high levels of resistance.
Instead, Pilates for back pain uses your body weight and the weight of your body parts to improve your muscle power without making you feel all sore the day after. [6]
Why Customised Pilates is good for back pain
Bespoke Pilates for back pain is one of the most effective and SAFE approaches because it harnesses comprehensive injury rehab assessments, focused on your goals exercise benefits and helps you commit to exercising without worsening your pain and symptoms.
For instance, customised Pilates helps you:
- Improve your muscle power and function
Strengthen your core- Improve your posture
- Relieve muscle spasm
- Improve your flexibility
- Improve your joints mobility
- Improves your body endurance and coordination
- Improves your body confidence
- Correct your exercises and movement without suffering from pain
- Boost your metabolism and lose extra body fat [7]
Strengthen your coreIf you would like to get rid of your back pain and improve your spine and body function, make sure you use customised Pilates for back pain in your back rehab exercise programme.
Request a Free Consultation Now!
Modifying Pilates Exercises for Maximum Comfort and Effectiveness
“Oh wow! If I do this exercise my back will hurt more!”
This is what most of people think when they see Pilates for back pain exercises.
But the thing is, customised Pilates is different for everyone.
There are specific exercises for beginners, and there is also assessment based specific exercises modified Pilates for back pain made to suit people with back injury.
Here are some modified Pilates for back pain exercises that might be safe for you to try (before you try them – get them approved by your health professional):
The One Hundred
When your core is already consolidated, this is one of the best Pilates for lower back pain exercises that you can do at your home.
All you need to do is lie down on your exercise mat, engage your abdominal muscles tight, lift your feet off the floor with your legs extended, then lift your head and shoulders off the mat and hold this position while breathing in and out deeply.
Research shows that this exercise strengthens your core muscles and helps you provide more support to your spine. [8]
If this exercise is hard for you, or causes pain when you do it, speak to Jazz Alessi, London’s number one personal trainer who will successfully help you customise your back rebab training.
CONSULT NOW FOR FREE!Shoulder Bridges with Leg Lift
Another Pilates for lower back pain exercise that will help you relieve your back pain is the shoulder bridge.
From the same lying position, plant your both feet on the floor, engage your abdominals, lift your hips off the mat and keep them as high as possible, then lift one leg straight as far as you can and hold the position while breathing. [8]
As you progress, you can lift your leg up and down, or you can keep your leg straight at the level of your bent knee and move your hips down to the mat and back up.
Plank Exercises
All forms of plank exercises are a great choice if you are practising them using the correct form and are considering Pilates for lower back pain.
You can do high plank, plank singles, reversed plank and plank on elbows to challenge and strengthen your core muscles.
Make sure you breathe in and out in all forms of plank and Pilates for lower back pain. [8]
Single-Leg Lifts
This is also a great exercise if you have lower back pain and you don’t want to strain your muscles or worsen your symptoms.[8]
Simply lie down with both feet planted on the floor, and bring one leg towards your chest so that your hip and knee are both in 90-degree angles.
Make sure you tuck your tummy in and keep the movement slow, controlled and smooth as you breathe in and out.
Learn the most effective customised Pilates exercises for back pain by consulting Jazz Alessi, London’s Number ONE – Second Generation Pilates trainer.
BOOK A FREE CONSULTATION NOW!How Customised Pilates Can Help Relieve Stress and Tension
Pilates and back pain are closely related.
But, do you know that Pilates for back injury can also help you improve your mental health?
Here is how:
Lowering Stress Hormones
According to studies, eight weeks of Pilates training could successfully decrease not only fat percentage in your body, but also levels of cortisol which is a stress hormone secreted by the body in case of stress.
This means that research shows that Pilates can effectively help you stress less, relax and feel better. [9]
Raising Self-Awareness
Modified Pilates training helps you boosts your self-confidence, improves your self-esteem and helps you get rid of your exercise and body insecurities.
These positive feelings will boost your mood and make you feel relaxed, less stressed and more satisfied. [9]
Promote Sense Of Well-Being
Feeling healthy and powerful is one of the most precious feelings you can experience.
Imagine that you feel stiff, always tired, out of energy and unable to carry out even the simplest daily tasks.
This affects your work, relationship and performance in bed, parental skills and it makes you feel unworthy, self-dissatisfied and stressed.
But, research show that when Pilates boosts your energy factories, all this will change which will eventually give you feelings of independence and well-being. [9]
Why Do You Need A Pilates Instructor To Do Exercises?
Exercise is a double-edge weapon.
It can give you terrific benefits and it can lead to terrible side-effects.
It all depends on what exercise you do, what you do it for and whether you do it the right way.
That’s right.
Imagine if you have had a lumbar disc and you did the simplest Pilates exercise but you did it the wrong way, putting more stress on your spine and squeezing your disc more out.
That is not what you want right?
Because the day after you will wake up with more pain, muscle spasm, more tingling down your leg, anxiety, stress and more discomfort.
So, proper rehab assessment of your spine condition, level of fitness and underlying physical and medical conditions can help you avoid the unwanted effects of exercises.
This is done when you get assessed thoroughly and in details by London’s expert personal trainer like Jazz Alessi.
REQUEST A FREE CONSULTATION NOW!Who is Jazz Alessi?
Jazz Alessi is an expert back rehab personal trainer who uses several evidence-based approaches, including customised Pilates for back pain and injuries.
With his extensive spine knowledge and expertise in back pain rehabilitation, he considers the fact that people are different.
Jazz will build an assessment based effective laser-sharp customised training programmes based on your own problems, goals, medical condition and current fitness level.
Keen to get started?
Contact Jazz Now !SCIENTIFIC REFERENCES
1- Carter, Jeremy & Potter, Adam & Brooks, Kelly. (2014). Overtraining syndrome: Causes, consequences, and methods for prevention. Journal of Sport and Human Performance. 2. -.
https://www.researchgate.net/publication/279517414_Overtraining_syndrome_Causes_consequences_and_methods_for_prevention
2- Kulkarni, Mrunal & Saini, Seema & Palekar, Tushar & Hamdulay, Nargis & Professor, D. (2020). EFFECTS OF PILATES ON CORE MUSCLE STRENGTH AND ENDURANCE IN POST 6 MONTHS DELIVERED WOMEN. 11. 136 – 151.
https://www.researchgate.net/publication/344806899_EFFECTS_OF_PILATES_ON_CORE_MUSCLE_STRENGTH_AND_ENDURANCE_IN_POST_6_MONTHS
_DELIVERED_WOMEN
3- Vishnuram, Surya & Abathsagayam, Kumaresan & Suganthirababu, Prathap. (2021). Effect of Clinical Pilates on Core Muscle Strength, Balance and Posture Control of a Recurrent Lacunar Stroke Patient – A Single Case Study. International Journal of Current Research and Review. 13. 191-195. 10.31782/IJCRR.2021.13711.
https://www.researchgate.net/publication/350816378_Effect_of_Clinical_Pilates_on_Core_Muscle_Strength_Balance_and_Posture_Control_of_a_Recurrent_Lacunar
_Stroke_Patient_-_A_Single_Case_Study
4- Segal, Neil & Hein, Jane & Basford, Jeffrey. (2005). The effects of Pilates training on flexibility and body composition: An observational study. Archives of physical medicine and rehabilitation. 85. 1977-81. 10.1016/j.apmr.2004.01.036. https://www.researchgate.net/publication/8125306_The_effects_of_Pilates_training_on_flexibility_and_body_composition_An_observational_study
5- Sekendiz, Betul & Altun, Ozkan & Korkusuz, Feza & Akın, Sabire. (2007). Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. Journal of Bodywork and Movement Therapies. 11. 318-326. 10.1016/j.jbmt.2006.12.002. https://www.researchgate.net/publication/228631034_Effects_of_Pilates_exercise_on_trunk_strength_endurance_and_flexibility_in_sedentary_adult_females
6- Branco, Amanda & Miyamoto, Gisela & Soliano, Agatha & Farhat, Hussein & Moura, Katherinne & Cabral, Cristina. (2017). Comparação da satisfação, motivação, flexibilidade e dor muscular tardia entre método Pilates moderno e método Pilates instável. Fisioterapia e Pesquisa. 24. 427-436. 10.1590/1809-2950/17685224042017. https://www.researchgate.net/publication/323299961_Comparacao_da_satisfacao_motivacao_flexibilidade_e_dor_muscular_tardia_entre_metodo_Pilates_moderno
_e_metodo_Pilates_instavel
7- Yamato, Tiê & Maher, Chris & Saragiotto, Bruno & Hancock, Mark & Ostelo, Raymond & N, Cabral & Menezes Costa, Luciola & Costa, Leonardo. (2015). Pilates for Low Back Pain. Cochrane database of systematic reviews (Online). 7. 10.1002/14651858.CD010265.pub2. https://www.researchgate.net/publication/279534204_Pilates_for_Low_Back_Pain
8- Therapeutic Exercise: Foundations and Techniques, 7e Kisner C, Colby L, Borstad J. Kisner C, & Colby L, & Borstad J(Eds.),Eds. Carolyn Kisner, et al. McGraw Hill, 2018, https://fadavisat.mhmedical.com/content.aspx?bookid=2262§ionid=175446321.
9- Hamideh Ahmadi and Mohammad Reza Mehravar ¬¬¬– Journal of Physical Activity and Hormones Vol 3, No. 4, Ser. 12 (December 2019), 037-052 The effect of an eight-week Pilates exercise regimen on stress management and cortisol levels in sedentary women
https://jpah.shiraz.iau.ir/article_673139_fcfbce4c29a10d1bbcd92eac9d93c358.pdf
