If you happen to have lower back pain, you might have heard that Pilates can be very effective. Indeed, Pilates can strengthen the core and make each person more flexible, which in turn often supports back health. However, it doesn't mean that all Pilates exercises fit if one struggles from the lower back indeed, some movements can make things worse. In this article, we will discuss Pilates exercises to avoid when you have lower back pain and also mention some modifications that might be safer and could help you control your discomfort.
Understanding Lower Back Pain
First, understand some basic principles about lower back pain. The lumbar spine carries a lot of our body weight and, therefore, can be predisposed to injury or strain. Poor posture, weak core muscles, or even daily routine activities can lead to lower back pain. Sometimes, with people in chronic pain or even fresh injuries, there are situations where a particular movement in Pilates will be too much for the spine and might even create further discomfort or injury.
That is why the choice of appropriate exercises plays a great role in back care.
Pilates to be avoided with lower back pain:
1. Roll-Ups
The roll-up exercise in which one curls up and down from a lying position- slightly places unnecessary strain on the lumbar region of the back. It is heavy on abdominal engagement, but if your centre muscles are not strong enough, your back will be compensating and thus more likely to injury.
Instead, try partial roll-ups or modified sit-ups that don't have you curl up. These also work your core without putting your back in a position that may be giving you grief.
2. Double Leg Stretch
It is the exercise that one does lying on their back, stretching out both arms and legs from their body. While good as an engagement exercise for the core, it sometimes puts too much stress on the lower spine, and people with weak abdominals or back pain should remove this exercise from their workouts. The tendency to lift and lower both legs together causes the lower back to arch, putting a strain on the lumbar region.
Alternatively, this could be substituted with the single leg stretch-in which one extends a single leg at a time. This relieves pressure on the back while effectively engaging the core.
Full Plank
The full plank position is a common Pilates and yoga move; however, for those who are prone to problems with the lower back, it can be painfully unbearable. As great it is for strength building through the core, arms, and shoulders, holding a plank can put a lot of stress on the lower back if you don't have a perfect form or if your core isn't strong enough to support you.
Instead, take a knees-up modified plank. This will provide you with building strength without compromising your lower back.
4. Teaser
Teaser: This classic Pilates move requires you to lift both your upper body and legs off the mat at the same time, so you balance on your tailbone. Although a great move to build on core strength, it puts a huge amount of strain on the lower back, specifically if your abdominals are not strong enough to support the movement.
The dead bug exercise may serve you best because you will be on your back and move your arms and legs one at a time. This move calls upon the core but keeps your spine in a neutral, supported position.
5. Swan Dive
In the swan dive, you lie on your stomach, arch your back, and lift both your arms and legs off the floor. This is an intellectually challenging exercise to strengthen the back that proves perilous for many with lower back pain because it puts just too much pull across the lumbar spine.
Instead, the cat-cow stretch is much more gentle on your spine, arching and rounding while improving the mobility of the spine without putting undue strain on the lower back.
Safer Alternatives to Pilates for Lower Back Pain
While some exercises are best avoided, it is still possible to have beneficial results in doing Pilates if safer alternatives are used for persons with lower back pain. It shall have to be an aim of strengthening the core and increasing flexibility to avoid movements that could lead to increased discomfort.
1. Pelvic Tilts
Pelvic tilts are very light motions indeed that strengthen the muscles in the lower back and core without stress on the spine. Lying down with your knees bent, you gently tilt your pelvis upward while pressing your lower back into the mat. It's a very small movement, but it is useful for engaging the core and can relieve tension in the lower back.
2. Bridge
This bridge is an excellent exercise for the glutes and lower back, maintaining the spine in a safe, neutral position. Lying on your back with knees bent, you lift your hips off the mat, squeezing the glutes and engaging your core. This is a good way to support the muscles around your lower back without overdoing it.
3. Bird-Dog
The bird-dog exercise works the core and won't put a lot of pressure on the spine. This starts in an all-fours position, wherein one arm and the opposite leg extend, followed by holding it for several seconds before switching sides. This will give them stability and balance with strength in these supporting muscles around the lower back area.
4. Child's Pose
Although not strictly a Pilatus move, the child's pose is a great way to stretch and release tension down through the lower back. You will create a gentle stretch through the spine by simply sitting back onto your heels and reaching your arms forward, releasing tight muscles without adding pressure.
Tips for Safely Practising Pilates with Lower Back Pain
Taking Care of Your Body: Immediately stop exercising if you experience pain or discomfort. Continuing to exercise with pain can cause further injury.
Core engagement: Be conscious of every transition to engage your core to support the back; an engaged core helps stabilize the spine.
Watch your form: The best way to prevent back injuries is to pay attention to your form. If you are new to any movement, it is a good idea to work with a Pilates instructor who will teach you how to do things correctly.
Go slow: Avoid bilateral progression into challenging exercises. Progressively develop strength and flexibility to avoid overloading the back.
Conclusions
Pilates can be an incredibly stabilizing way to affect your body, but if you have lower back pain, you have to be discriminative about which exercises are done. Shying away from roll-ups, double leg stretches, and teasers, for example, can protect your back while more benign modifications like pelvic tilts, the bridge, and bird-dog can give you lots of the benefits of Pilates without the danger.
If you are unsure about which exercises are suited for you, always consult with a health professional or a qualified Pilates instructor. Keep in mind, that the object is to move in a method that strengthens and supports the body, not further harms it.
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