How Pilates Helps In Relieving Back Pain (2017 In-Depth Pilates Guide)
Are you starting 2017 hoping to finally get rid of your chronic back pain? And wouldn’t it be great to get your core muscles back to shape as a part of the process?
Pilates is considered one of the best forms of physical therapy for back pain relief because it is effective. It works all the time! Pilates targets deep core muscles. Just as in physical therapy, Pilates can bring about a long-term solution to alleviate pain in your back. Doing the workouts on a regular basis will also ultimately lead to a higher level of fitness and health.
Pilates core strengthening for back pain relief evens out tight, painful angles in the joints. It is about soft, well-controlled moves that address tight muscle knots. When done properly, the risk of injury is reduced, and it is also a good technique to use in building versatility, muscular intensity, tone, stress and tension relief, posture, and core muscle persistence.
Pilates assists in relieving back pain through holistic means and without drugs. It is an efficient manner of back pain relief because it deals with the basic imbalances in the body structure that develop over time. These structural inequalities lead to back pain as well as problems such as bad posture and pelvic instability. There are several key ways that Pilates can help relieve back pain as discussed below.
1. Pilates Helps to Develop Core Strength
Core strength is the focal point of the Pilates workout and exercises. By concentrating on the core muscles, they become distinctly more grounded and more adaptable. Together these more adaptable and more grounded muscles at the focal point of the body cooperate to take the load off the back and balance the body avoiding muscle overuse. Pilates works because the exercise program involves slow and controlled movements. When movements are controlled, it means the muscles are in control working in synchronization with the mind. In time, this control translates to exceptionally strong core strength. This core group of muscles is actually “switched on” all the time to provide optimum support for the entire spinal column. Strengthening the muscles in your body’s center straightens and stabilizes your spine.
An applied Pilates training program – training just two to three times in a week, over at least a month – can bring about consistent back pain relief. This is because Pilates, by that time, has already strengthened your core muscles. Once you’ve accomplished this foundational level of fitness, your Pilates instructor will give you the signal to notch your Pilates exercises routines up to the next level.
2. Pilates Increases Flexibility
The Pilates is intended to bend, curve and move from side to side. Misalignment can decrease spinal mobility and cause stress and strain. Through the advancement of the core muscles, the muscles in the rest of the body start to cooperate all the more productively. Their capacity to support the spine adequately is expanded. Thus, spinal versatility, through flexion and extension, is expanded.
3. Pilates Develops Awareness of the Body
Pilates’ workouts are intended to concentrate on and include both the brain and body. Control of development and breathing is a basic component. As the consciousness of the body, its developments, arrangement and breathing increase during workouts, it likewise stretches out into normal day-to-day existence.
This mindfulness guarantees that the advantages of the workout extend past the training sessions. This enhanced state decreases back agony because of the strengthened core muscles and learning of how to adjust the body effectively.
Muscles that should not be used when you stand, sit or walk would not be forcefully utilized unless required. Your body learns to become more intelligent. Use what is needed correctly! The result: instant back pain relief.
Above all, you achieve correct body posture easily. You do not need to subject yourself to tedious and costly physical therapy. You can finally say goodbye to pain relieving pills, which can be addictive. With great body awareness, you can now enjoy what you love to do and go where you love to visit.
4. Pilates Helps to Correct Posture
Ensuring that mindful awareness is included in the workout, consideration can be paid to body alignment, muscle use, and improvement. Great posture is vital to decreasing back agony. If spinal alignment is off in any capacity, it can bring about stress on the spine and back muscles. The workouts in Pilates will work toward the goal that the pelvis and spine are aligned properly to diminish strain on the spine and back muscle pain.
Sufferers of chronic back pain, and anyone working to improve their fitness can benefit from practicing Pilates. A central tenant of Pilates is that the mind controls the body and its physical development. The discipline concentrates on the core muscles and strengthening them. By strengthening the core muscles, you can reduce injury and ensure that the body is properly aligned. This, in turn, enhances posture as the muscles in the back can support the rest of the body more efficiently. Spinal flexibility and mobility is also improved. For people who are plagued with the ill effects of back agony, Pilates can be a successful technique to get relief.
5. Pilates Relieves Stress and Tension
Stress (overuse) is the main cause for muscle soreness. Pilates, with its mind and body exercise technique, can ease a person’s mind as well as reduce muscle tightness. This reduces tension, which is particularly beneficial for people who experience from a simple ache to chronic back pain in the neck and shoulder areas. This can even prevent more serious situations linked with high levels of stress including stomach ulcers, hypertension, migraines and heart attack.
6. Pilates Creates Space in Joints
The lack of space in joints structure is a contributing factor to nerve impingement and back pain in the lower back. Additional pressure on the spinal disc from bad posture and possible muscle knots in hips may also cause back pain.
Pilates back pain relief exercises works at breaking down tight knots that inhibit range of motion of the hip making normal functional motions of the pelvis (hip bone) impossible. Pilates introduces space in between tight lumbar vertebrae to improve movement. To ensure proper application, a qualified Pilates instructor should be engaged to monitor these exercises. Some of the exercises, although painful if your back condition is chronic, will give way to relief if you work properly with certified supervision.
Are you going to allow your back pain to reach a stage where you need to consult a doctor? Physical therapy is usually recommended along with consultation. Your health insurance may not cover such therapy. Consequently, it could cost you more. Pilates offers a less tedious, less costly but more permanent back pain relief.
Are you looking for an effective pain management strategy to get rid of back pain? Look no further, do Pilates! It is one of the reliable and most effective ways to get rid of back pain!
Next, An 2017 In-depth Guide To Pilates Core Strengthening For Back Pain Relief
Pilates is a great way to build strength in the core muscles and relieve back pain for flexibility, balance and better posture. It consists of muscular strength movements, endurance movements and low-impact flexibility movements. Pilates mainly emphasizes on core strength, muscle balance and proper postural alignment. Pilates was developed in the 1920’s and was subsequently named after its creator, Joseph Pilates.
A Pilates routine includes various exercises that promote muscle control, movement patterns, balanced flexibility, endurance, stability and core strength. Although there is a specialized equipment for Pilates known as a reformer, this should not intimidate you because most Pilates exercises can also be done on the floor with a mat.
Benefits of Pilates
· Improved balance and posture
· Improved flexibility
· Treatment and prevention of back pain
· Improved stability and core strength
Let’s explore the main Pilate’s exercise for both veterans and beginners to Pilates.
1. The hundred
The hundred is at the core of Pilates practice and it’s designed to warm you up and get your blood pumping. It engages the core in order to set the body up with a completely neutral spine. This reduces arching that usually leads to pressure in the lower back.
· Lie face up with your knees bent towards the chest. Squeeze heels together, point your toes and extend legs out to a 65 degree angle.
· Lift your head, neck and shoulders off the floor and extend your hands by your side with your palms facing the floor.
· Pump your hands up and down using the triceps while inhaling through the nose and exhaling out of the mouth for 5 pumps.
· Complete and repeat a total of 10 times without taking a break to complete one set of a hundred (100).
If the moves feel too difficult rest your head flat on the mat instead of curling it up.
2. Pilates scissors
Once you gain control over the core, you need to move your limbs as you do this exercise without losing that connection to your core. This ensures that your body relies solely on your abs for movement in order to prevent your lower back muscles from taking over.
· Lie on your back with your arms reaching overhead and your legs straight.
· Extend your right leg towards the sky and curl up off your shoulder blades as you reach for your thigh or calf. Grab behind your legs with both hands as you hover your left leg above the mat.
· Keep your torso lifted and switch legs, so your left leg is pointing towards the sky and your right leg is hovering gently over the floor.
3. Hip bridge
Back pain can be caused by a combination of tightness and weakness. However, when you strengthen the backside of your body (posterior chain) it reduces the load on your lower back. Besides targeting the glutes and hamstring, the hip bridge also presses through the back of the head and triceps.
· Lie on your back with the knees bent and hands in low V by the hips. Your feet should be flat on the floor about hip distance apart with the heels a few inches from the butt.
· Lift your hips ups while pushing through your heels and squeezing the glutes. Create a diagonal line from your knees to the shoulders.
· Pause for about two seconds before lowering your back down.
4. Roll like a ball
This is a simple playful move that simultaneously works your abs while also massaging your back. This is a great exercise even for beginners particularly because the rounded shape of the spine teaches you how to engage the core muscles effectively and properly. On the other hand, rolling like a ball also challenges your core muscles to work hard.
· Sit up with your knees bent, feet pointed and toes touching the floor. Grasp the back of your thighs with each hand and gently lift your legs up. Your knees should be about shoulder-distance apart with your head between the knees.
· Inhale deeply and exhale in order to deepen your abdominals and practice your balance for two or three breaths.
· Roll back to the shoulder tips, then back up and repeat five times. Never roll back onto your neck or head.
5. Single leg circles
This simple sequence will help you keep your abs engaged even when moving your legs. It’s better to bend your leg when doing single leg circles than to have your hips lifting up. Moreover, bending the non-circling leg instead of keeping it flat on the ground will help you align your hips and engage your core.
· Lay down with your shoulders and ribs down and extend the right leg straight towards the ceiling with your left leg bent and foot flat on the ground.
· Circle the right leg to your left shoulder and stop at your nose. Keep your abdominal muscles scooped in and repeat 5 times before reversing and switching legs.
· Keep your hips even and squared.
This simple move will work your mid-section and help you build amazing core strength to help improve posture and alleviate back pain. If you are having trouble lifting or moving your head, roll up a towel and place it under your neck. Besides helping you see your abdominals, this will also ensure that your abdominal muscles are engaging while imitating the action of having your neck and head up. Remember, this modification should only be used for exercises that require your neck and head to curl up, not moves where you are required to lay flat on the mat.
· Lay on your back with your knees pulled close to your chest and hands supporting your head at the base.
· Extend the right leg straight, with the left leg remaining bent. Twist the right leg and hold for three counts.
· Switch and extend your left leg straight in front of you, pulling the right knee into your chest. Spiral your chest towards your right knee and hold for three counts.
· Repeat the move twice and then do it faster for 4 full rotations once on each side.
Pilates has proven to be a great way to relieve back pain, strengthen your core, legs and upper body all while slimming and toning. Pilates is a core series workout designed to accommodate both beginners and veterans who are looking for more of a challenge. This can be accomplished by the progressive and comprehensive design of this routine.