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5 myths about lower back pain and Pilates dispelled

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The majority of adults will suffer from back pain at some point in their lives. Back pain can be highly distressing, and if left to worsen can result in conditions such as bulging discs that are even more painful. Pilates has long been used to alleviate lower back pain. Yet there are many sources of misinformation about the holistic fitness system. Here are 5 common myths about Pilates and lower back pain and why they are untrue:

Myth 1 Pilates will worsen your back pain

Pilates, like any good exercise approach, is scalable. This means you can adjust your routine according to where your body is currently at. A qualified, careful Pilate’s instructor will not push you beyond what is safe for your back’s current state.

  • In order to make sure that you don’t inadvertently worsen your back pain while doing Pilates:
  • Communicate your current degree of back pain to your instructor
  • Immediately inform your instructor if any exercise feels too uncomfortable or if any exercise causes a spike in pain
  • Provided that you place yourself in good hands, Pilates should not worsen your back pain.

Myth 2 Pilates will cure all your aches and pains

  • Pilates is a means to an end rather than a panacea. Over time, with diligent practice, you will discover greater flexibility, ease-of-movement, and reduced back pain. This takes some commitment for the full benefits to be felt.

Myth 3 Pilates can cure back injuries

  • Pilates is an effective system for strengthening your core muscles and building a stronger, better aligned back with better posture. These elements will help you to avoid future back injuries, but if your back is currently in a bad way it is important to take any necessary resting time before commencing or returning to Pilates classes.

Myth 4 Pilates is not as effective as painkiller medication for alleviating back pain

  • The problem with taking painkillers is that they target the symptoms rather than the underlying problem itself. Pilates will help you to strengthen your back so that you won’t need to take painkillers as often in the future.

Myth 5 You need special equipment to strengthen your lower back with Pilates

  • Although your instructor will likely use specialised Pilates fitness equipment with you during your sessions, your instructor can also show you mat exercises that will strengthen your lower back.

Pilates is not a panacea for back injuries, but if you attend sessions with a qualified practitioner, communicate clearly with your instructor and don’t push yourself beyond your limits, you will reap the full rewards of improved core strength and a stronger, aligned and flexible back.

Want to build a healthier back? Contact Belinda today to find out more about a group or private Pilates classes.

5 benefits of Pilates for alleviating lower back pain

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5 benefits of Pilates for alleviating lower back pain

Lower back pain affects the majority of people – Arthritis Research UK suggests 4 out of 5 people – at one or another stage of life. Lower back pain can have multiple causes, from accidents sustained due to poor core strength to poor posture. Pilates is a holistic, therapeutic fitness system devised to strengthen tone and make the body more supple. When you perform the correct exercises, it also alleviates lower back pain.

How does Pilates relieve lower back pain?

The movement equipment and exercises that form the core of Pilates practice have been developed over decades. During this time, practitioners and health organizations have discovered that Pilates eases lower back pain and offers multiple benefits. The benefits of regular Pilates practice for those afflicted with back pain include:

  1. Unlocking lower back muscles

Pilates exercises such as bridge roll-ups work to loosen muscles in the lower back, while also increasing back strength and stability. Besides easing back pain, Pilates strengthens the entire back, producing lasting benefits.

  1. Improving posture

Keeping sub-optimal posture over long periods of time produces additional wear and tear on the spine and places undue pressure on the lower back. Pilates exercises systematically develop core muscle groups that support good posture. This relieves weight on the lower back, easing discomfort.

  1. Bringing the spine into better alignment

Spinal alignment is core to having good posture and weight carried evenly throughout the back. Performing the right Pilates exercises aligns the spine better through proper spine sequencing.

  1. Personalised back correction

 One of the major benefits of Pilates practice is that sessions can be scaled and adapted to individual Pilates users’ needs. Your lower back pain is specific to your own posture and other contributing factors, and your Pilates instructor can tailor your exercise plan to achieve the best possible results for your back.

  1. Increasing overall flexibility and strength

Because Pilates is holistic, it works the entire body, toning and increasing flexibility and strength. Balanced distribution of muscle tone and strength means that the lower back is not over-burdened and holding onto tension, tension that would otherwise lead to injury.

Are you ready to build a back for life? Contact Belinda today to find out more about classes.

Pilates – A Beginners Guide

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  • If you currently are not experiencing any non-specific lower back pain, you might prefer to join Envigour Pilates’ ‘healthy back’ class. This is the perfect option for anyone who would like to build and maintain the mobility and strength necessary for ongoing back health.

Acquiring a strong core and optimal posture are two investments in your health that will last a lifetime. Pilates is a holistic fitness approach that unites mind and body in creating physical and inner strength and resilience. Read this guide to learn more about Pilates: Its origins, purpose, and many benefits:

What is Pilates?

Pilates is an adaptable fitness approach combining the use of specialised equipment with carefully calibrated movements. The system was founded by Joseph Pilates, a performer and boxer who was interned in a camp in Lancaster, England during the First World War.

Pilates helped others in the camp stay fit with a collection of exercises he developed himself. It was while appointed as a nurse and caretaker of other prisoners of war in later years that Pilates honed his fitness method. He incorporated exercise equipment that used resistance to facilitate movement and physical rehabilitation.

I’m new to Pilates – why should I join a class?

The purpose of Pilates is to harness natural, controlled movement and promote flexibility, toning and increased strength. Pilates is especially useful for older people, since it can be adjusted to the fitness levels and capabilities of different age groups and fitness levels.

Pilates helps to promote healthy breathing or breath control, promoting optimal use of oxygen. Mindful breathing is crucial for both physical health and mental relaxation. Pilates increases body awareness too. This is one of the many reasons why it was widely adopted in the dance world and continues to be an important component of professional dance training.

You may wish to join a Pilates class if you:

  • Experience frequent back pain
  • Have poor posture
  • Are unfit
  • Breathe shallowly
  • Have poor coordination

These are just some of the reasons why many people choose to do Pilates.

What are the core benefits of Pilates?

The benefits of regular Pilates are numerous:

  • Increased lung capacity and better circulation through optimal breathing
  • Greater physical strength and flexibility, particularly in the abdomen and lower back
  • Enhanced coordination and body awareness
  • Improved bone density and joint health
  • Healthy uniting of the mind and body through focused movement

If you’re ready to experience the many health benefits of Pilates, join a class today.

 

 

Back Pain and Children: How to Ensure your Child a Back for Life

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Over 80% of adults will experience lower back pain at some point in their lives. But children are also prone to developing back pain. Children who regularly experience lower back pain can grow into adults who experience ongoing, chronic pain. It’s thus important to take the necessary steps to strengthen and support your child’s spinal system while they are young.

3 major causes of back pain in children

There are at least three major causes of back pain in children, all of which can be avoided or at least minimized with supportive care:

1. Carrying heavy weights

Make sure your child doesn’t carry an especially heavy bag to and from school. If there is sport or other equipment needed during the day, rather drop it off yourself. Many younger children and toddlers who are discovering increased mobility and control of their bodies for the first time are inclined to pick up heavy objects and carry them around. Try to avoid this and switch with less potentially damaging playthings while they are distracted.

2. Lack of exercise

It’s crucial that children are able to move and use their bodies as they develop, strengthening their cores and other muscle groups. A strong core is essential for good posture. Making sure that your child gets to play on jungle gyms and other age-appropriate physical equipment will help to create a stronger, healthier back.

3. Poor posture

A strong core does go a long way to improving posture, but other aspects can affect posture such as alignment of the spine as well as movement habits. If your child tends to slouch at the table or adopts another pose that could be doing harm, gently persuade them to sit up straight. If necessary, send your child to a movement therapist who can help to foster the correct posture that will keep the back strong and properly aligned and supported.

Back pain can be alleviated and sometimes completely eliminated with the help of supportive treatment. Even so, it is better to never develop chronic back pain at all. Be aware of the signs of back pain and act if your children are showing any. If any combination of the three common causes above are to blame, take action. Consult your paediatrician if you are concerned there could be something more serious underlying any pain your child reports.

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