Pilates for a Sore Back
These are my favorite pilates moves that are safe & healthy for a sore back.
I see so many people with sensitive areas that they need help working around. The back in particular is one area that I personally have struggle with and that many of my clients also struggle with.
Everyones bodies are different, so without getting a physical postural analysis & detailed description of what’s ailing someone it can be difficult to nail down exact ways to truly help.
Also - if you experience serious pain - see a Physical Therapist & Doctor to diagnose the issue and come up with a treatment plan. They will also help you understand limitations and exercises to AVOID that may cause further damage.
However, sometimes back pain can come from a lack of strength, alignment or incorrect movement.
Sore Lower Back
Laying “prone” or on your stomach to activate the glutes and upper back muscles appropriately can be extremely helpful. If you know you have excessive curve in your low back, put a small pillow or pad underneath your lower belly or ASIS (front hip bones). This will allow for you to release tension in the low back - just by laying there! If you notice you are not making any contact with the ground with your pelvis or hip bones, try adjusting your position lightly to do so - OR - you can also place a pad under your low belly & hips. Let your legs lay long and just wider than hip distance apart - like if they are pointing towards the corner of your yoga mat.
Then, relax your shoulders and pull them away from your ears and flat on your back. I like bring my hands up to where my forehead would lay down & cross one hand over the other and place my forehead down on top of my hands.
I find this position to be a strong working position and safe for my lower back.
Now, let’s talk exercises.
GLUTES
Why are glutes first? Engaging the glutes properly can assist with proper alignment in your hip and lower back. They are also STRONG muscles and easy to isolate. Sometimes when you engage and get the glutes working it can assist in tension relief in the lower back.
1.) Single leg lift
laying in your strong position, slowly lift one leg while keeping it straight, then lower it back down. Don’t lift it high, just about 1-3 inches off the ground.
Then lift the opposite leg in the same fashion. keeping all the work in your butt and hamstring.
repeat 10-20 reps each side (alternating)
2.) Double leg lift
If the single leg lift felt okay for you, challenge your core and glutes a little bit more with a double leg lift
Same process as the first exercise, only this time we want to make sure to pull out belly in, make sure you are connected to your rib cage keeping it still (if it moves that means you are moving your back!) and really activate your core & pelvic floor. A long and controlled exhale of alllllll your air can assist in engaging your deep core - it happens at the very end of your breath.
Exhale - lift both legs by engaging the glutes and hamstrings
inhale lower
do - 10-20 reps
3.) Bent leg Press
Lying in the same position - bring your legs together so they are parallel and hip distance apart.
Bend one knee so its 90º - and keeping your foot parallel to the ceiling - press up just 1-3 inches (not a big press)
make sure you exhale as you press, engaging your abdominals and keeping your lower and upper back stable (not moving)
10 reps each leg
Upper / mid back engagement
Often times by engaging the appropriate muscles in our upper & mid back, we can bring blood flow and release tension in the mid back. Activating these muscles helps with posture, and requires CONTROL. It requires abdominal activation eccentrically & isometrically to stabilize & to support the upper and mid back in working while avoiding strain in the lower back.
Make sure you are in the same “prone” lying position
1.) Mid Back Lift
Palms are stacked and your forehead resting on top - tops of feel are pressing into the ground - legs are just wider than hip distance apart, front of your hips / pelvis make light contact with pad or floor & abs are pulled in
inhale, pull your shoulders slightly away from ears
exhale, pull your abs in, engage your upper and mid back and gently lift your forehead and hands off the floor - elbows wide
this lift doesn’t need to be huge, you almost hover up 1-3 inches and then set your hands and forehead back down
2.) Swan Dive Prep (Upper body only)
Laying prone in the same position with your feet and pelvis - move your hands so they are just wider and higher than your shoulders, palms down (elbows are bent)
Inhale pull your shoulders away from your ears
Exhale, pull your abs in and gently press up into a gradual spinal extension, keeping your gaze in front like you are drawing a line on the wall in front of you. This is like a gradual C curve with your spine.
Don’t got too far, keep the work in your upper and mid back and you should be light in your arms - if you feel work or tension in your lower back, lower down slightly
Exhale lower down
repeat 4-6 reps
3.) Shell pose
Similar to child’s pose - press back so you seated on your heels, knees bent and folder over, arms extended in front of you
exhale, pull your abs in and deepen the gentle foreword felxion in your spine feeling a stretch and reaching your arms long
inhale release
repeat 4-6 reps
These are all moves I do when my lower back is sore after a workout or sitting too long! They help with posture, blood flow, and proper activation of muscles in the back to prevent pain. Again, please note, if you are in extreme nerve pain, tingling, numbness, or having deep spinal pain where you cannot even think to move your back - REST UP! Do not try and work out, sometimes our bodies need rest. ALSO - seek care from a PT or Physician, your back is not something to mess around about!
I hope these help!
Xx
