Can Pilates Reduce Lower Back Pain
Lower back pain can be triggered by myriad factors starting from something as routine as sitting in your office chair for far too long, or believing yourself to be the epitome of physical strength and lifting objects that are a tad bit too heavy for your physique . Is there any connection between Pilates and lower back pain alleviation? Fortunately, there is! Pilates exercises focus on strengthening the core muscles of the body. These exercises not only give your body a lean, flat ab-ed look, but also stabilize and strengthen your spine. Stretching and strengthening the back muscles also helps to improve posture and spinal alignment. And if you’re tempted to relegate yourself to a bout of physical inactivity, be warned that not exercising will actually worsen the pain! Make the right choice and give Pilates and lower back pain alleviation a fair chance.
The Right Pilates Exercises
Apart from focusing on your back muscles, Pilates exercises will also help to boost your flexibility and mobility. The following Pilates and lower back pain exercises can be practiced individually or as part of a continuous routine where each exercises picks up from where the other one finishes. Limit the workout to 20 minutes to avoid any worsening of your lower back pain.
Practice the twist exercise to make your back flexible and lithe . Sit down with your legs in front of you. Shift your legs apart until they form a ninety degree angle with your body. Outstretch your arms and hold them parallel to the floor. Then bring them out to your sides. Sit straight, keep your feet flexed, and practice deep breathing. At every exhalation, twist your upper body to the right until you cannot hold the movement, and resume the neutral position. Perform this set of twists to the right eight times. At the neutral, center position, take a deep breath and twist your torso to the left, repeating the entire sequence eight times.
Practice the saw exercise for stability and strength. Assume the initial twist position. When you turn your torso towards the right, bend forward and let your arm touch your left foot before resuming the neutral, central position. Repeat the twist and bend sequence eight times. Then perform the whole sequence on the other side
Roll Up Exercise
Practice the roll-up exercise to give your muscles a good stretch! Lie down on the Pilates mat with your back pressed against the mat. Keep your arms straight at your sides. Stretch your legs and straighten them out. Outstretch your arms straight up towards the ceiling. Then in one smooth motion roll your head, neck and torso off the mat till you have assumed a seated position. Roll back down and resume the original position. Repeat the sequence six times. Practice deep breathing during the exercise.