Pilates exercises could be highly beneficial with one of the chronic disorders affecting a larger percentage of the world’s population. Lower back pain may have multiple causes, which is why prevention and awareness are crucial before the pain shows. Long days spent sitting in an office with minimal physical activity inevitably cause changes in our musculoskeletal system. Low back pain is already classified as a “world epidemic” affecting over 600 million people worldwide, with a prevalence of more than 18% in Spain alone. Can we do anything to alleviate a potentially disabling pain? Pilates exercises could be the solution.
These are the 5 easy pilates exercises you can do at home to relieve lower back pain fast
Low back pain affects a substantial portion of the population at some point throughout their lives, whether owing to a sedentary lifestyle, employment circumstances, or just aging. The Valencian Society of Rheumatology believes that it affects 80 percent of the Spanish population and ranks as the second most common chronic health concern, trailing only arterial hypertension.
As with many other conditions that we can develop during our lives, prevention is critical, especially if we have circumstances that can work against us, such as working days that require specific postures for hours on end, compromising the well-being of the lower back. Yoga and Pilates exercises are two fantastic methods for reducing pain. Thus, here we will share the only 5 Pilates exercises you’ve ever needed:
- Leg hug stance: It is a basic workout that requires only a mat or thin mat and a small amount of space to lie down. Once lying down, the legs are brought towards the chest, knees bent, and both arms hugged. Not only is the posture crucial in this case, but so is the breathing, which should be slow and deep while the back gradually relaxes. We can finish the workout by gently swaying from side to side to massage the back while avoiding rapid movements.
- Cat-cow posture: If we have a few extra minutes, it would be good to finish the last exercise with this one. The posture, which is also performed on a mat, begins with you on all fours (thus the name about animals) with your back parallel to the floor. It has two stages: first, the back is rounded as if to bring the face closer to the pelvis, and we hold this position for a few seconds before returning to the original position. The following exercise is the inverse: arching the back and holding the position for a few seconds, with the emphasis again on inhalation and exhalation. It can be done up to ten times.
- Leg lifts: The leg lift is one of the most important Pilates exercises that would be beneficial in relaxing this area of the body. We return to the mat, but this time we lie face down, arms stretched along our bodies. Activating the gluteus and abdominal muscles, we will raise our legs slightly and repeat this motion up to six times.
- The swan dive: This is another excellent exercise for spine extension that can help strengthen the back muscles as well as the hamstrings, glutes, and inner thighs. This exercise is on the front surface of the body, whereas many of the others have been performed seated or reclined on the back. It is not advised for beginners as it is a more complex exercise. Modified versions, on the other hand, simplify the practice so that it can be learned safely. It is also advised that you continue with the Swan, a precursor exercise, until your neck and back problems are resolved.
- The shoulder bridge: This specific exercise will help to strengthen both the stomach and back muscles. It is also very effective in healing back problems, but to preserve the back’s strengthening action, it is crucial that the abdominal muscles also function well. Among other Pilates exercises, this one will reveal any areas in which you may be weak in your back. It is a clear sign of weakness if you can’t roll down through a certain part of the back. You can learn to strengthen the shoulder bridge area with time and effort.
