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Best Pilates exercises for back pain

Writer's picture: Chloe HartChloe Hart

Pilates can be great for relieving back pain because it focuses on core strength, flexibility, and posture. Here are some gentle exercises that can help:


  • Pelvic Tilts: Lie on your back with knees bent. Slowly tilt your pelvis up and down, flattening your lower back against the floor and then arching it slightly. This helps to mobilize your spine and engage your core muscles.


  • Single Leg Stretch: Lie on your back with knees bent. Bring one knee towards your chest while extending the other leg straight out. Alternate legs in a cycling motion while keeping your core engaged. This exercise strengthens your core and improves hip flexibility.


  • Cat-Cow Stretch: Start on your hands and knees. Inhale as you dip your lower back while tilting your tailbone up (cow position), and exhale as you round your spine towards the ceiling (cat position). This exercise improves spinal mobility and stretches the back muscles.


  • Bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, forming a straight line from shoulders to knees. Engage your glutes and ab muscles. This strengthens the lower back, glutes, and hamstrings.


  • Side Leg Lifts: Lie on your side with legs straight. Lift your top leg towards the ceiling, keeping your hips stacked and core engaged. This exercise targets the outer thigh and hip muscles, which support the lower back.


  • Dart: Lie on your stomach and point your tailbone towards your heels which flattens out your lower back. Arms by your sides. Inhale and lift your head, chest, arms and straight legs. Hold for two counts, then lower.


  • Child's Pose: Kneel on the floor, then sit back on your heels and reach your arms forward, lowering your chest towards the floor. This stretches your back and shoulders, promoting relaxation and flexibility.


Remember to perform these exercises slowly and smoothly, focusing on your breath and maintaining good form. Start with a few repetitions and gradually increase as your strength and flexibility improve. If you have severe back pain or a medical condition, consult a healthcare professional before starting any new exercise routine.



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