Pilates for Pain Relief

While it may be true that inflammation is the leading cause of pain, it is also an integral and necessary part of your body’s healing process. This means that, while reducing inflammation in the moment may bring temporary pain relief, working on the cause of your inflammation is the only long-term solution to chronic or ongoing pain. Especially where muscle pain is concerned, Pilates for pain relief may be the perfect solution for you.

When it to comes to lower back pain, for example, a weak core will most often be the culprit. By carefully and gradually strengthening your core muscles: the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm, you will begin to find relief from back pain.

Pilates for Back Pain

From the most basic to advanced movements and stretches, Pilates exercises can be used to strengthen core support for your back, while also building strength in your back muscles themselves. They can also enhance alignment and, with Pilates stretches, can reduce tension in tight back muscles.

Pilates exercises can be effective because the movements and stretches being used address the underlying structural imbalances in the body that lead to back pain. Issues like lack of core support, pelvic instability, muscular imbalances, poor posture, and lack of body awareness all affect back health. They are also issues that the Pilates method specializes in helping people improve.

  • Pelvic Tilt to Pelvic Curl – Learn to use your abdominal muscles in a way that supports and lengthens your lower back.
  • Chest Lift – A great way to strengthen your abdominals, which is critical to good back support.
  • Swan Prep – Learn how to strengthen your back extensors, the muscles the hold you upright.
  • Child’s Pose – An easy and restful pose for stretching your back.
  • Kneeling Arm and Leg Reach – Learn how to stabilize your core muscles for better back support.
  • Cat / Cow Back Stretch – Promote flexibility by moving from a back stretch to a back extension.
  • Swimming Movement – A dry exercise (of course), that takes up where the Swan prep left off.
  • Spine Stretch – Stretch your back and hamstrings, while also training your abs for increased back support.
  • The Saw – Add trunk rotation for stronger obliques and increased flexibility.

For detailed instructions on each of these Pilates for back pain, click here to view the article: 9 Pilates Exercises to Help Decrease Back Pain.

If your abdominals are the core of your core, your back is the framework that allows them to work. When either becomes weak, the other suffers. Whether your goal is to strengthen your core or reduce back pain, you should consider Pilates for pain relief.

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