How can Pilates relieve back pain?

As Pilates can relieve back pain: an effective and scientifically proven approach

Do you suffer from chronic back pain? You consulted your doctor and offers you to practice to build muscles and then reduce back pain …

Pilates could be the solution you are looking for. This soft but effective method of exercise has proven to be back in the back of the back but also of back pain and back. Let’s find out how the pilates can really help you Relieves back pain.

Pilates: a scientifically recognized method

A study published in the “Journal of Physiotherapy” in July 2023 has shown that the practice of regular pilates in people with chronic low back pain offers significant benefits:

• A significant reduction in pain, the goal of “Relieves back pain“It is therefore reached for the vast majority of the participants.
  • Reduction of kinesiofobia (fear of moving) and this is very common during chronic pain! In fact, the first reflection when it is bad is not at all to move. Error … the movement is often the drug when you have back pain.
• Improvement of general mobility and therefore quality of daily life. The gestures are easier to make.

How does Pilates act on back pain?

Pilates is particularly effective for Relieves back pain Thanks to different mechanisms:

• Strengthening the deep muscles: Pilates systematically affects the muscles of the trunk, therefore the spine and deep abdominals are stimulated at each exercise and is essential for a healthy back! This is the big difference with many other sports practices.
• Global work of the body: painless pain goes hand in hand with a body that moves well and in all directions. And in Pilates, let’s work everything! (In addition to the deep muscles of course!)
• Increase in flexibility: the mobility and amplitude of global movements improve, thus limiting the risk of daily injuries.
• Ressure work: controlled breathing helps to release muscle tensions and causes a relaxing effect.
• Exercises without impact: the fact of not jumping, working on a slow pace is easier to set when you suffer from back pain. It is a delicate practice for the joints but very effective for the muscles!

Three Pilates exercises to relieve back pain

Nothing like a bit of practice to hear the benefits of Pilates e Relieves back pain. You just need a carpet, focus on instructions, breathe slowly and feel your body waking up!

Chest

Here is a simple but effective exercise to strengthen your back:

• Lying on the belly, the legs stretched the width of the pelvis, both hands under the forehead, the well -elongated bust.
• The belly blows and detaches the upper part of the body, the hands/elbows/front even come off.
• It inspires to swell the chest and go back into the bust on the ground, keeping the belly backwards.
• Repeat 10 times on each side.

Do not forget to get the stomach well and extend the spine during the exercise. You should hear the rear heating, proof of the work of the muscles of the spine! Of course, always adapt the movement to your skills.

The cat-vache

This exercise helps to mobilize the spine and lengthen the back muscles.

• To all four, inspires digging the back and raising your head.
• Exhale by inserting the belly, around the back entering the chin towards the chest.
• Repeat slowly from 5 to 10 times

You should gradually feel more flexible and more mobile.

The bridge of the shoulders

The bridge strengthens the muscles of the lower back and buttocks, which is also very effective for Relieves back pain.

• Lie on the back, folded knees, ground plates on the ground, width of the pelvis.
• It inspires, then exhale when you enter the belly wrapping the pelvis, then the spine gradually. The goal are the shoulders of alignment/pelvis/knee.
• Keep the position inspiring, then blows, always entering the belly, gradually returning to the back.
• Repeat from 5 to 10 times.

This exercise will not only strengthen lumbar and buttocks, but it will also be very pleasant. In fact, during the descent phase, a car is slowly built -making the whole back, thus relaxing muscle tensions.

Tips to practice pilates safely

Here are some tips to practice Pilates safely and therefore Relieves back pain :

• Consult a healthcare professional: before starting any new exercise program, consult your doctor or physiotherapist, especially if you have chronic pain.
• Start slowly: don’t push you too quickly. Start with basic exercises and progress slowly.
• Listen to your body: if an exercise causes violent pain (a feeling of discomfort is tolerated), stop it and consult a qualified instructor.
• Breathing slowly: breathing is a crucial aspect of Pilates. Make sure to breathe deeply and regularly during the exercises.
• Keep a good alignment: pay particular attention to the posture and alignment of your body during the exercises. The placement instructions are fundamental in pilates.

Recommended frequency for optimal results

To get the best results e Relieves back painIt is advisable to practice Pilates regularly. Here are some guidelines:

• Beginners: start with small rather short sessions (15/20 minutes) but very regular, i.e. 3 to 4 times a week. The body will thus enter the habit of moving without extending.
• Intermediate practitioners: ditto but you can extend the duration of the sessions up to 30 minutes
• Advanced practitioners: 3 to 4 sessions per week, lasting 45 to 65 minutes each can be useful.

Remember that consistency is more important than the intensity. It is better to practice regularly, even for short sessions, rather than making long sporadic sessions. The efficiency will be much better with regularity!

Pilates: natural and durable remedy to relieve back pain

Unlike the painkillers and anti -inflammatory drugs that often treat symptoms, the pilled attack the root of the problem by strengthening your body in a global way. It is a long -term solution for Relieves back painAnd also many other pains!

Movement is a true medicine, physiotherapist!

And it has also become a social security slogan.

As proof, the care in physiotherapy is now completely different than in previous years. No more massage and heat sessions that have never proven in terms of efficiency! Today the expected treatment is the movement, adapted to everyone, of course, but the session is now going to a sports outfit on a carpet and in the face of the reinforcement exercises! And it really works better like this …

Conclusion: Osa the pilates for the back

Pilates is much more than a simple gymnastics. It is a scientifically proven method Relieves back pain. By practicing regularly, you will strengthen your deep muscles, you will improve your posture and find freedom of movement.

Do not hesitate to undertake this beneficial practice for the back and general health.

Start today with the three exercises offered, do them regularly and look in person the benefits of Pilates on back pain.

Your body will thank you.

A tailor -made program to relieve back pain

You are looking for a program to accompany you in this Pilates practice e Relieves back pain ?

Don’t look anymore, it’s here and has proven! Here are 12 gradual sessions of Pilates specially provided for sensitive backrests and finding the freedom to move without pain!

Discover the program

This program is accessible to beginners, it is ideal for setting in motion very gently and deepening.

It is time to end the back pain!