Why is back pain such a growing problem and can Pilates really help?
Back pain is the largest single cause of disability in the UK, with lower back pain alone accounting for 11% of the total disability of the UK population.* According to Brent Anderson, P.T., 90 percent of us will experience at least one episode of lower back pain in our lives.
These are BIG statistics which mean that if you’re reading this then you’re likely to have suffered from an incidence of back pain at one point.
Regardless of its severity, back pain can affect your ability to work, exercise, and do other everyday activities. Because of this, it can take a considerable psychological toll on its sufferers. The incidence of back pain is rising because of our sedentary lifestyles and increased dependence on technology which can mean we are looking down at our phones and laptops screens for hours a day.
Most pain back pain isn’t caused by a serious medical condition and normally gets better over time and without intervention. However, more complicated cases may require treatment such as manual therapy, exercise, or medication. Anyone who regularly does Pilates will often preach the benefits of Pilates for back pain and it’s actually how I first discovered Pilates back in 2007 after hurting my back whilst lifting weights. Keep reading to find out why Pilates can help you or someone you know with their back pain.
How does Pilates help with back pain?
According to the NHS, Pilates exercises can help back pain sufferers. If you’re injured or suffering from lower back pain, however, it is important to see a rehab-trained Pilates teacher who can prescribe exercises that are safe and beneficial if you have a specific condition.
Here are 5 ways Pilates can really help with your back pain:
Pilates helps to distribute the forces through your spine
With 24 vertebrae in our spine, many of us only move through about 4-5 of these, this can mean that these 4-5 vertebrae are doing all the work because the other parts of the spine are stiff. For example a stiff thoracic spine (mid-upper back) is something many people suffer with due to static postures at phones and screens. It can cause, or exacerbate, lower back pain because a lack of mobility in the upper back generally means that lower spinal segments have to move more to compensate.
Many Pilates exercises improve the mobility of the spine and are very effective at targeting the thoracic area. These exercises are designed to mobilise the segments of the upper spine so that they can do their job. This in turn takes some of the pressure off the lower back.
2. Targets muscles that support the spine
Pilates strengthens the core, a corset-like group of muscles that stabilize the trunk and pelvis much like a weightlifter’s belt. If the core muscles are weak they aren’t going to be able to do the job of stabilising and stiffening the trunk under load, for example lifting a heavy box or wrestling with a tantrumming toddler into a pushchair.
3. Teaches you optimal alignment
Pilates increases awareness of proper posture and healthy body mechanics. When we stand or sit with a tall spine, we create space between the vertebral discs, relieving pressure. These two actions, lengthening the abdominal muscles and lengthening the spine work in tandem to create a stronger, more supple back. With a dedication to your Pilates practice, these mobilising exercises, together with back-strengthening work, will help improve your posture. Good posture will take pressure off your lower back. It should also help you avoid episodes of back pain in the future.
Regular Pilates practice is an antidote to our modern lifestyles. Lots of driving or sitting at a desk lead to tight hamstring muscles and weak gluteal muscles. This pulls the lumbar spine (lower back) into an undesirable anterior tilt, creating strain. Similarly, hunching over our phones and desktop computers creates a kyphotic (rounded forward) posture. Pilates exercises emphasize the “neutral spine,” an ideal posture that respects the natural, healthy curves of the lower, mid, and upper back.
4. It creates balance in your body
Sometimes the cause of back pain isn’t the back at all but rather an imbalance in the hips or pelvis. Over time, our unconscious habits like sinking into one hip while standing, carrying your baby on one hip, or crossing one leg over the other while seated can cause back pain. Pilates exercises are designed to counteract and address these postural imbalances. For example, exercises such as Footwork on the Reformer or sidekick on the mat provide us with an awareness of the two sides of your body. During a 1:1 your Pilates teacher can help spot potential problems such as one leg that works harder or one side of the hip that sits higher than the other. You can then work with your teacher on aligning and stabilizing the pelvis and legs, reducing the strain on the back muscles.
5. It helps you breathe better
Pilates exercises will help you improve your breathing by optimising ribcage movement and by strengthening the diaphragm. The base of the thoracic spine (rib cage) is made up of the diaphragm which attaches directly to the spine in order to generate stiffness in our core when loading the spine it is important that the diaphragm is able to descend and ascend. Pilates exercises will utilise the breath to both guide movement and also to create core support during more challenging exercises.
Can Pilates aggravate back pain?
If you suffer from back pain, check with your GP before beginning Pilates or any exercise program. There may be certain movements or positions that you should avoid, depending on your particular issue. Once you are cleared to begin, start with the “Pre-Pilates” exercises such as the Pelvic Clock, Chest Lift, Toe Taps, and Dead Bug. These are simple exercises that help you learn the basic concepts of Pilates such as activating the core muscles and maintaining a neutral spine. From there, you can progress to the traditional Mat work or equipment work.
While it can be tempting to stop moving because of back pain, lack of activity becomes a vicious cycle, compounding the problem. Start slowly. Make sure you are on a well-padded surface to cushion the spine. Listen to your body. Think quality of movement, not the quantity of repetitions. Pilates is not meant to be painful. If something hurts, stop! Try a modification. You might perform the same exercise with bent knees, or with a smaller range of motion, or keeping the head on the Mat.
In summary, Pilates will help you alleviate any harmful movement patterns while also relieving the symptoms of back pain by:
Distributing the forces throughout your spine
Targeting muscles that support the spine
Teaching you optimal alignment
Creating balance in your body
Helping you breathe better
How long will it take before I feel a difference?
Everyone is different and it will depend on how severe your back pain or condition is. Often one Pilates session is enough to ease moderate backache but if you’re just starting out, give yourself time, if possible try to do 3 Pilates sessions per week and expect 6-8 weeks before you start feeling the benefits. Sessions don’t need to be long but a small number of exercises and stretches done consistently is key.
Once you begin Pilates you will start to bring this awareness and healthier movement patterns into your day-to-day activities, like picking up your toddler or getting the shopping out of the car. Your Pilates exercises will increase your awareness of proper spinal alignment and good posture, so if you feel yourself starting to slump, hunch, or hang into one hip, you can correct it in the moment.
This blog is designed to educate; we believe knowledge is power and with a deeper understanding of our body we can live in a happier, healthier, and pain-free body.
No one body is the same (thank goodness!) so the information provided may not be appropriate for you. If you’d like to know more about how Pilates can help your back pain then get in touch. Our Pilates At Home subscription has a dedicated collection of classes for back pain which will give you the tool kit you need to manage your back pain and prevent further flair-ups.
Lauren Hilton Pilates a boutique Pilates studio specialising in mindful Pilates movement. Located in the heart of Shrewsbury our fully equipped studio has the ultimate Pilates experience for you.
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Lauren x
Owner and Pilates teacher, Lauren Hilton Pilates, Shrewsbury
