Back pain is something that 80% of the planet will experience during their lifetime, and it can be difficult to deal with, especially since in instances where it is chronic or severe. For many years now, Pilates classes have been used to combat lower back pain, and with principles that are based on alignment, proper breathing techniques and the strengthening of the core, it is no wonder that people are flocking in to find out what it can do for them and their constant, gnawing back ache.
Modifying Traditional Pilates Exercises
Back ache is a complex problem that could result from many different causes, and so individuals need to take care when doing any form of exercise while suffering from this problem. When dealing with lower back pain through Pilates courses, it is important that individuals used a slightly modified version of the classical exercises, as these have been known to greatly alleviate the pains experienced by individuals with this issue.
Starting the Exercises
In order to begin the exercises aim at reducing back pain, individuals should begin by entering into the supine position, while keeping their knees bent and their feet flat. The reason behind this position is so that the individual does not arch, and the lumbar will receive support from the floor. The instructor should constantly check on the individual to determine whether they are comfortable, or whether any adjustments need to be made. Throughout this time, individuals should be breathing appropriately, through the abdomen, as this will help them to cope with the pain that they might experience, even if it is during their day-to-day lives.
The Hamstring Stretch
The reason for this stretch is the fact that short hamstrings often cause lower back pain; by solving this problem, the pain itself is diminished.
This exercise is modified slightly to ensure that patients who are experiencing back pain are able to relieve the symptoms, instead of fueling the problem. It begins with the client in the supine position with the feet flat and the knees bent. A resistance band will then be placed around the right foot before being brought into the air. The resistance band should be held in both hands, and movement should continue until the hamstring begins to become tight. This position should be held for around 30 seconds.
Supine Spine Twist
For this exercise in a Pilates class, the client will require an exercise ball. This activity aims at strengthening the abdomen in a safe manner, especially since the legs are going to be supported by the ball.
Begin in the supine position, placing both legs on the exercise ball. The knees should be bent, which allows the ball to move closer to the body. The client will then need to place their arms at their side, ensuring that they keep their palms facing the floor. They will then take a breath and begin lowering their legs to their left side while they tighten their grip on the ball. Upon exhale, the ball will be brought back to their center. This can then be repeated on the right.