Be Kind To Your Spine

90 percent of us will experience at least one episode of lower back pain in our lives. It’s also likely that many of us will hear this: “Back pain? You should try Pilates.” The incidence of back pain is rising because of our sedentary lifestyles and increased dependence on technology, combined with a “Weekend Warrior” mentality when it comes to exercising. For people in their 30s and beyond, back pain can be a chronic or constant problem. 

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So why do so many people recommend Pilates for back pain? 

Pilates strengthens the core. Equally important, Pilates increases awareness for proper posture and healthy body mechanics. When we stand or sit with a tall spine, we create space between the vertebral discs, relieving pressure. These two actions, pulling in the abdominal muscles and lengthening the spine work in tandem to create a stronger, more supple back. 

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Sometimes the cause of back pain isn’t the back at all but rather an imbalance in the hips or pelvis. Over time, our unconscious habits like sinking into one hip while standing or crossing one leg over the other while seated can cause back pain. Pilates exercises are designed to counteract and address these postural imbalances. 

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Think of a Pilates practice as an antidote to our modern lifestyles. Lots of driving or sitting at a desk lead to tight hamstring muscles and weak gluteal muscles. This pulls the lumbar spine (lower back) into an undesirable anterior tilt, creating strain. Similarly, hunching over our phones and desktop computers creates a kyphotic (rounded forward) posture. Pilates exercises emphasize the “neutral spine,” an ideal posture that respects the natural, healthy curves of the lower, mid and upper back.