10/09/2025
🧘🏼♀️5 Pilates Moves to Support Your Lower Back 🧘🏼♀️
A select few moves you can do to help strengthen and stretch the muscles supporting your lower back. These Pilates exercises can help strengthen, mobilise, and release your spine while supporting the muscles around it.
- Quadruped Hover
Engages deep core muscles to stabilise the spine and build endurance, reducing strain on the lower back.
-Reverse Plank
Opens up the front of the body, strengthens the posterior chain (glutes, hamstrings, back), and improves posture.
-Side-Lying Rotation (Thread the Needle Variation)
Encourages spinal rotation and mobility, easing stiffness and improving movement control.
- Glute Bridge
Strengthens glutes and hamstrings—key players in taking pressure off the lumbar spine.
- Sphinx Stretch
Gentle extension that promotes spinal mobility and relieves tightness in the lower back.
✨ Remember: consistency is key, but always listen to your body and check with me before starting if you’re experiencing ongoing pain.
