21/08/2020
Back Pain and Pilates
If you, like many people, suffer from occasional or chronic back pain, it’s likely that someone has suggested that you look into Pilates for back pain. And why not? Pilates strengthens the core, a corset-like group of muscles that stabilize the trunk and pelvis. Equally important, Pilates teaches good postural habits and healthy movement patterns, helping to reduce the risk of future injuries. When we stand or sit with a tall spine, we create space between the vertebral discs, relieving pressure. Learning how to engage the abdominal muscles and lengthen the spine promotes a stronger, more supple back.
PILATES AND BACK PAIN PREVENTION
Back pain can cause a cascade of undesirable health effects. Experiencing pain during activities prevents you from doing the things you enjoy, such as gardening, exercise or even playing on the floor with a pet or small child. Pilates instructors often say, “Movement is medicine.” Inactivity, on the other hand, is a vicious cycle. It increases stiffness, which only makes the original situation worse. It’s not surprising that depression and anxiety are associated with back pain—losing one’s zest for daily life because of back pain is depressing! Pilates is often recommended for people with back pain because the exercises that make the back feel better also train your muscles to prevent future flare-ups. Pilates strengthens the muscles of the back as well as those that surround and support the spine, such as the glutes and abdominals. Pilates also encourages healthy movement patterns while walking, sitting, and lifting, and it creates an awareness of the natural curves of the spine (“neutral spine”) that keep the back flexible and strong.
IMPORTANCE OF GOOD POSTURE
Good posture doesn’t just make you look better, it can make you feel better. Think of a dancer’s elegant carriage: shoulders back and down, a tall spine, and a slightly lifted chest. A seasoned Pilates instructor will often begin a first session with a new client by observing how the client walks, sits and stands. You can perform the same kind of postural assessment for yourself using a mirror. Pilates reinforces good postural habits that not only give you a more graceful appearance, they also help to reduce strain on your back. When the spine is “long” or “tall,” pressure on the individual spinal discs is relieved. Pulling the abdominals in and up braces the back, reducing the risk of injury while lifting or twisting. Unlike our preconceived notions about what good posture looks like (think of a soldier standing at attention), ideal standing posture maintains the natural curves of the spine. A Pilates practice helps you become aware of these subtle shifts and actions so that what you practice in the studio or at home on your Mat becomes instinctual in real life.
