At some point in our lives, we may experience lower back pain due to stiffness or due to wear and tear of the muscles and joints. Pilates exercises help to reduce lower back pain.
The strong focus on the core (deep abdominal) muscle strength, creates stronger supporting muscles for the spine.
Let’s look at the top 5 Pilates exercises you can do that will strengthen your lower back and will release the feeling of pain. To read on the step to step guide you may visit our blog article here.
1] PELVIC TILTS:
This exercise is good to relieve acute back pain due to stiffness. This simple but effective exercise engages the deep core muscles and builds strength in the support system of the spine.
You can perform this lower back strengthening exercises first thing in the morning, either on your bed or on the floor.
Steps to do this exercise are:
- Lie down on your back with knees bent
- Avoid arching your back and maintain a neutral spine position.
- Place your hands at the sides
- Engage your core by pulling your belly button in.
- Slowly tilt you pelvic up squeezing your lower abs.
- Hold for 2 seconds and return back to the neutral position.
2] PELVIC BRIDGE:
Bridge engages your core, gluteus (hip) muscles as well as lower back muscles, thus strengthening these muscles and help reduce the lower back pain.
Steps to do this exercise are:
- Lie down on your back with knees bent
- Avoid arching your back and maintain a neutral spine position.
- Place your hands at the sides
- Engage your core by pulling your belly button in.
- Slowly lift your pelvic up squeezing your hip (gluteus) muscles.
- Hold for 2 – 5 seconds and
- Bring down slowly without touching down.
- Repeat for 8-10 times
3] ARROW:
This exercise is a beginner lower back strengthening workout. Always check with your Doctor or Physiotherapist before doing these exercises. Remember, at any time, you feel discomfort or pain, stop immediately.
Steps to do this exercise are:
- Lie down on your stomach with legs extended straight and toes flat.
- Place your hands at the sides
- Engage your core by pulling your belly button in.
- Slowly lift your chest up and hold for 2 -5 seconds and return back to the neutral position.
- Inhale while you go up and exhale when you return down.
4] LOWER BACK EXTENSION- LEG LIFTS:
This is a beginner’s exercise before you progress on to the Superman (Back extension) exercise. This one activates the muscles around the lower back as well as hip.
Steps to do this exercise are:
- Lie down on your stomach with legs extended straight and toes flat.
- Rest your head over your palms
- Engage your core by pulling your belly button in.
- Slowly lift alternate legs up and hold for 2 -5 seconds.
- Continue for 10 counts and then you may progress to both leg lifts.
- Maintain a regular breathing pattern.
5] ALTERNATE ARM AND LEG LIFTS – BALANCE
This exercise works the entire stabilizing muscle system for the back. This improves to strengthen your lower back muscles.
Steps to do this exercise are:
- Kneel on all fours, making sure your wrists are under the shoulders, the knees are under your hips, and the spine is in neutral.
- While keeping your core engaged, lift alternate arms and legs up and hold for 2 -5 seconds.
- Maintain a straight line position and avoid bending your knees or elbows.
- Remember all these exercises should be performed at a slow and gentle pace and avoid jerking and quick movements.
Performing these 5 exercises to strengthen your lower back will surely give you big relief from back stiffness and pain. You can feel the difference from 1 week of regular exercise.
Note: Always check with your Doctor or Physiotherapist before doing these exercises. Remember, at any time, you feel discomfort or pain, stop immediately.