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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.

Get Back to Pre-Pregnancy with Pilates

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After you’ve had children, it’s natural to retain some extra weight. Yet it’s possible to get back to your pre-baby body using Pilates. The flexible, adaptable fitness system that works at your pace will help you to slim down and tone up without injury.

Why Pilates?

Many new mums are eager to join gym and get active post-pregnancy, but this is a riskier option. Because pregnancy is taxing on the body, especially the back, it is preferable to work your way up to more gruelling workouts. Pilates is a holistic fitness system that strengthens your core. This helps to correct poor posture while also creating extra strength that makes it easier to lift and carry baby.

If you have recently had a baby and you want to get back in shape, Pilates is a good choice because:

  • You can work out at home with baby
  • You can fit your home exercise regimen around baby’s naps
  • It strengthens your whole body, improving strength

Additional benefits for post-natal mums include:

  • Developing stronger arms and back
  • Flattening the stomach

Will Pilates really get me back to my pre-pregnancy physique?

Pilates is a very effective system for toning up and as you become more adept your workouts can be adjusted so that they are more challenging. This will help you slim, but it’s also crucial to eat well. Fresh fruit and vegetables, lean meats and fibre-rich foods will provide you with the energy and nourishment you need to juggle caring for baby and enhancing your fitness. At all costs, avoid:

  • Sugar-loaded foods
  • Processed foods
  • Low-nutrition carbohydrates (such as bread made with white bread flour)

If you are missing the body you had before baby, Pilates and a good eating plan together will get you back in shape. The additional strength and health benefits you’ll gain in the process will make it easier for you enjoy each moment with baby. Join a Pilates class with other new mums for a social experience. You can continue to apply the exercises you learn at home in stolen moments.

 

Pilates: The best exercise for mums-to-be

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Women’s bodies respond differently to pregnancy: Some mums-to-be gain weight all over while some only show a baby bump until much later in the pregnancy. Whatever your body type, however, Pilates is ideal if you’re a mum-to-be and want a gentle fitness approach that will not pose risks for the foetus.

Why should women practice Pilates for pregnancy? Ideally, one should start with Pilates even before pregnancy. Having built up a strong core means better posture and fitness. Many women, especially of slighter builds, experience back pain as a result of the extra weight carried both during and post-pregnancy. Pilates is a fitness method that helps to ensure you a sound back for life. Additional benefits for mums-to-be include:

  • Strengthening stomach muscles (which assists in supporting the extra weight as baby grows)
  • Reducing back pain – especially important since you will be lifting and carrying baby post-birth
  • Relaxation and controlling your breathing – both will help to ensure a smoother delivery

Is it safe to practice Pilates during pregnancy? Understandably, safety and avoiding personal injury or injury to the unborn is one of the largest concerns amongst pregnant women who consider joining Pilates classes. Pilates movements are typically gentle and highly controlled. However, to ensure maximum safety during pregnancy, only:

  • Take classes with a licensed professional who conducts classes for pregnant women
  • Do Pilates once you have informed your instructor you’re pregnant and how far advanced you are – this will help your instructor tailor exercises to your current state
  • Do Pilates as long as there is no pain – if you experience any pain or discomfort, stop immediately and consult your doctor before you continue with classes

Pregnancy is a joyous time that is filled with new developments. Make sure that you enjoy it to the fullest and safeguard your physical strength and health by joining a Pilates class that is matched to where you are in the pregnancy cycle.

 

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