Using Pilates To Reduce Back Pain

Dayton Kelly

This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Mobark, A. et al. [Japan].

Back pain is quickly becoming an epidemic in first world nations with more and more individuals coming into clinics complaining of pain around their lumbar (lower section) spine. This increase in morbidity is thought to be associated with the enormous amount of time humans now spend sitting. This sitting develops muscle asymmetries and tightening in and around the trunk. Upon standing, these imbalances put the spine into natural positions and placing undue strain on key muscles in the trunk, creating pain.

Combating Back Pain

Back pain can be commonly (but not always, speak to your doctor) treated with exercise and stretching. By strengthening muscles and evening out imbalances, spinal posture can be corrected and pain alleviated over time. Key muscle groups commonly implicated in lower back pain are the abdominals, glutes, hamstrings, quadriceps, and the back extensors. Incidentally, all of these muscles are employed in Pilates exercise. Building on this association, recent research has tested the effects of a Pilates intervention on male athletes. The study found that over 3 months of 3 sessions per week, lower back strength, abdominal strength, and perceived lower back pain all significantly improved. The authors attributed this benefit to an evening out of the core muscles, reducing imbalances. Thus, Pilates has the potential to be a strong tool for alleviating back though more research is warranted.

Related Article: 4 Stages of Core Training for Lower Back Pain

Our Recommendation:

Pilates exercise may offer a new an novel alternative to traditional methods of treating lower back pain. If you experience lower back pain Pilates is worth trying in combination with stretching provided it is approved by your family physician. Remember that alleviating lower back pain takes time, but with effort and perseverance, a healthy back can be yours!

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