Pilates exercises for lower back pain
Lower back pain is a common issue that affects millions of people worldwide.
Whether caused by poor posture, a sedentary lifestyle, muscle imbalances, or injury, chronic back pain can be debilitating. Fortunately, Pilates for lower back pain is an effective, low-impact solution to help strengthen the core, improve flexibility, and support the spine. In this blog, we’ll explore how Pilates exercises can relieve discomfort and promote better posture. We’ll also share some of the best Pilates moves for back pain relief that you can start practising today.
Why Pilates Helps with Lower Back Pain
Pilates focuses on controlled movements that engage the core muscles, improve spinal alignment, and enhance flexibility—all crucial for managing and preventing lower back pain. Whether you experience occasional stiffness or chronic lower back pain, regular Pilates practice can make a significant difference.
A strong core is essential for reducing strain on the lower back, as weak abdominal muscles force the lumbar spine to overcompensate, leading to discomfort. Pilates strengthens these deep stabilising muscles while promoting better posture and mobility. Additionally, many people with back pain suffer from tight hip flexors, hamstrings, and lower back muscles, which can contribute to stiffness and limited movement. Pilates incorporates effective stretches for back pain relief, helping to release tension and restore balance.
Unlike high-impact exercises that may aggravate discomfort, Pilates is gentle and low-impact, making it suitable for beginners and those recovering from injury. It’s also highly adaptable, meaning you can modify exercises to match your fitness level and needs.
If you’re looking for a natural way to relieve back pain, these Pilates exercises for lower back pain are a great place to start.
4 Best Pilates Exercises for Lower Back Pain Relief
These Pilates movements are designed to strengthen the core, improve spinal alignment, and reduce back tension. They are beginner-friendly and can be done at home.
If you are in severe pain or have any loss or sensation in your leg/foot or genital area. See medical advice immediately. These exercises are recommended for low to moderate pain. If you feel your pain is more severe, or are unsure if these exercises will suit you, please consult your GP or a physiotherapist/Chiropractor first.
Cat-Cow Stretch – Mobility and Flexibility for the Spine
One of the best Pilates stretches for lower back pain, the Cat-Cow stretch increases spinal mobility and helps relieve tension built up from prolonged sitting or poor posture.
How to do it:
• Start on all fours with hands under shoulders and knees under hips.
• Inhale and arch your back, lifting your chest slightly (Cow Pose).
• Exhale and round your spine, tucking your chin to your chest (Cat Pose).
• Repeat slowly for 8-10 reps.This movement encourages spinal flexibility, which is essential for easing chronic lower back pain and improving overall posture.
Child’s Pose – The Ultimate Stretch for Back Pain Relief
A relaxing stretch for lower back pain relief, Child’s Pose gently lengthens the spine, releases tension in the hips and lower back, and promotes deep breathing.
How to do it:
• Kneel on the floor, sitting back onto your heels.
• Extend your arms forward and lower your chest towards the ground.
• Hold for 30 seconds to 1 minute, breathing deeply.This restorative pose is perfect after a Pilates session or at the end of a long day to ease stiffness and tightness in the lower back.
Cobra.
How to do it :
• Start by lying on your tummy elbows bent and hands palm down on the floor beside your shoulders.
• Press your hands into the floor and extend your elbows keeping you the front of your hips on the floor.
• Repeat 10-12 times
The Shoulder Bridge – Strengthens Glutes and Supports the Lower Back
The bridge exercise is fantastic for glute activation, which plays a key role in reducing lower back strain. Weak glutes often contribute to back pain because the lower back compensates for the lack of support.
How to do it:
• Lie on your back with knees bent and feet hip-width apart.
• Engage your core and press through your heels to lift your hips.
• Hold for 5-10 seconds, then lower slowly.
• Repeat 10-12 times.By strengthening the glutes and core, the bridge exercise helps stabilise the pelvis and reduce unnecessary pressure on the lumbar spine.
See below for video of these Pilates exercises for lower back pain
Additional Tips for Pilates and Lower Back Pain Relief
Move Slowly and with Control – Pilates focuses on precision and alignment, so performing each exercise correctly is more important than speed.
Engage Your Core – Activating your deep core muscles helps stabilise the spine and prevent strain.
Breathe Properly – Controlled breathing enhances relaxation, improves oxygen flow to muscles, and supports movement.
Avoid Overarching the Lower Back – Maintain a neutral spine during exercises to prevent additional discomfort.
Stay Consistent – Practising Pilates 3-4 times a week can significantly improve spinal health and reduce pain.
If you experience severe or persistent back pain, consult a physiotherapist or a certified Pilates instructor to ensure you’re practising the correct movements safely.
Final Thoughts: Is Pilates Good for Lower Back Pain?
Absolutely! Pilates is one of the best exercises for lower back pain relief, helping to strengthen core muscles, improve spinal mobility, and reduce tension. Whether you’re dealing with chronic pain or occasional stiffness, adding these Pilates back pain exercises to your routine can provide natural pain relief.
By incorporating these Pilates movements for lower back pain into your daily routine, you can build strength, flexibility, and resilience, reducing the likelihood of pain returning.
If you’re ready to take control of your spinal health, click the link below to access more beginner online Pilates classes and experience the benefits for yourself.
