3 Effective Pilates Exercises to Find Respite from Back Pain

Posted by Pilates Body Shape on October 29th, 2018

Back pain can be really hard to bear and get relief from, especially if you are a patient of a chronic one. This nagging spinal cord pain can grace your life at any age without an iota of an indication to spare. With the busy and hectic lifestyle people around the globe are leading these days, the occurrence of the back pain issue has become all too prominent and reoccurring with no permanent solution in sight.

As per the research conducted by a leading UK Research organization,

• ½ of the working English population is suffering from a chronic back pain
• As a nation, UK spend over billion annually to find a cure for back pain

Another fortunate factor that has bubbled out of this study is that most of the English working population that are bearing back pain of various degrees, isn’t suffering from any serious medical condition, in particular, that might be the root cause of this issue, just the poor daily habits and activities like wrong posture, continuous sitting at one particular position and angle and rigorous exercise routine.

By regularly taking the core strengthening Pilates Classes Ealing, one can bid farewell to the persistently painful and annoying back pain by effectively releasing the tension and tightness around the upper and the lower back.

Here Kirsty Janzemin, an ex-professional dancer/performer and now professional Matwork and Reformer teacher will fill you in on few Pilates exercises that will fuse your with your deep, inner core muscles and will support your back and help you find relief from the back pain.

Swan Prep

How to do it?

• Lie down on the mat with your face down and legs fully extended
• Now bend your elbows at a 45-degree angle to bring your hands under your shoulders and near your body
• Keep your legs shoulder-width apart
• It’s time to put your abdominal muscles in action by lifting your belly button up away from the mat
• Make note of the fact that your abdominals need to remain lifted throughout the exercise
• Take a deep breathe in. Fully extend your spine by channelizing the energy from the top of your head as you deeply press your arm and forearms into the mat and let your upper body make a long upward arc.
• Don’t let your head tilt, keep it straight and long.
• To prevent any lower back injury keep your tailbone down toward the mat
• Now while exhaling, keep your abdominals lifted and make your way back to the original position in a sequence like this,

Low-belly> mid-belly> low ribs

Half Chest Curl

The full sit-ups while your lower back muscles are already tightened to the core; will further aggravate your lower back.

So instead, opt for these half-chest curls to strengthen your abs and to work your lower back.

How to do it?

• Lie down on the mat with your knees bent at a 45-degree angle and feet perfectly flat on the mat.
• Now during this exercise, your arms can be in either of these positions,

1. Behind your neck for support
2. Crossed over your chest
3. Straight, parallel to the floor

• It is quintessential that you keep your lower back away from any strain for which you must keep your feet, tailbone, and lower back in contact with the mat throughout the exercise.
• Now engage your abs and start lifting your upper body from the mat all the while exhaling. Hold the position for 5 seconds and then return to your original position. Repeat it for 8-10 times.

Child’s Pose

This relaxing and extremely restful stretch during a peaceful Pilates Reformer Chiswick will surely end all your back troubles by aligning your spine and easing the knots from your lower back muscles.

How to do it?

• Sit with your knees bent and folded below your thighs.
• Pull your hands straight up and completely parallel to each other.
• Now start lowering your upper body until your head is touching the mat and palms resting on the floor, and breathe deeply.
• To come out of the position, bring your hands toward your legs and slowly sit up.
• Repeat 2 to 3 times.