Pilates for Backpain`

Posted by roxannahall on November 15th, 2019

The Pilates for back pain

Pilate exercises are an excellent remedy that significantly reduces or completely eliminates your back pain. The exercises involve stretching, releasing, and abdominal strengthening exercises. Along with them, awareness of your postures is also essential in curbing the lower back pain. It is important to note that these exercises are not for the pains caused due to some condition or injury. 

Before starting your exercises, you need to set up a neutral position of your body.

Setting up the neutral position

First, keep your hip and feet a few distances apart and keep your pelvis in the neutral. Move the pelvis forward and backward, then rest it in the middle. This makes your hip bones in level, and the natural spine comes beneath you. Leave a little space under your back. Soften the ribs down towards hips, widen the collar bones, and mount the shoulder under the mat. This position allows the muscles around the head to be contracted 30% towards the body. In this contraction, pulse your hand up and down 100 times while holding your core muscles engaged. Maintain your natural breathing during this.

Maintain this posture and then start with the pilates exercise from here. 

Hip twist(for the pelvic stability)

After completing the previous posture, rest the hands on the floor and keep your center engaged to the neutral of the spine. Now take one knee sidewards and then bring it back to its original position. After that, start with your other knee and do the same. While pushing the knee in the outward direction, exhale and while coming inwards inhale your breath. The tension of knee movement must be running through your hip bones. Do it five times. 

One leg stretch

Once after finishing with the hip twist, keep your center engaged, extend your one leg in a straight position, and bring it back. After that, do the same for the other leg. Make sure you do this stretching in one straight line. While doing this stretching exercise, make sure your legs and your knees don’t touch the mat. Also, breathe out when you straighten and inhale while bringing it back do this five times. 

Note: Make sure while doing these exercises, you are not aching your back or making any round movements. Make sure your pelvis is in a still and level position.

Combination of the first two exercises

While stretching your knee outwards, pull your leg in a straight position and then bring it back in a straight line. Breathe out while bending and extending your leg after that do the same in your next leg. Do this five times. 

These are some basic pilates for your lower back pain. However, there are more variety of pilate exercises which you can know about online or by the help of some professional. Make sure you consult your doctor before starting these exercises. Read more here clearly https://howtocure.com/pilates-for-back-pain/