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Almost all of us are affected by lower back ache at some point in our life. Taking small measures and steps can help to curb it down. Experts ask us to exercise regularly in order to stay healthy.
But when it comes to back pain, it is a little much tough to stick to physical exercises. This is because you usually cannot carry out all the exercises properly owing to the pain. But over time, experts suggest that Pilates exercise can help in curing lower back pain.
Pilates is a perfect combination of proper posture and strengthening efforts. Moreover, Pilates reformer exercise requires a lot of stretching, which is why you should be careful with the whole process.
Pilates not only helps in prevention but also treat the lower back pain to some extent. Your Pilates trainer will guide you with the techniques and you can further proceed. Just make sure that you follow the guidelines thoroughly.
Pilates for lower back pain
Over time and again, Pilates exercises have been found to be the most effective to treat back pain. It follows the neutral spine position which is the best posture for those suffering from lower back pain.
The major focus is on the core which strengthens the muscles of the spines. You can learn the various exercises taught to you by Pilates trainer from time to time. This will help the symptoms to disappear quickly along with the problem.
Certain lower back pains are consistent and their cause isn’t usually found. If you have a minor injury on your back, prefer doing the Pilates reformer exercises for a few days. Regular practice will help you to get over the pain easily.
You can turn to pilates class Atlanta for expert Pilates training or try out home exercises given below.
Pelvic Tilt
This Pilates exercise is also referred to as imprinting. It is simple but can have a massive effect on your core muscles. This further helps to strengthen the major support system of the body, spine.
How do you do it?
- Lie down on your back with relaxed back muscles, lay your feet flat and bend your knees
- Exhale gently and try to lift your pelvic floor muscles. Gradually pull the navel inside towards the back. This will allow the lower back to stay in the imprinted position.
- Inhale and exhale before returning to your initial position.
Supine spinal twist
In this exercise you won’t require a Pilates trainer, however, you will need a Pilates mat. This exercise requires you to rotate and stretch your back muscles. However, you will need to have control over your movements to ensure strong spinal muscles.
How to do it?
- Lie on your back flat with bent knees and flat feet. Moreover, just place the arms stretched on the floors
- Pull your knees together and take it gradually to one side. Nonetheless, keep the shoulders intact to the floor.
- Inhale by pulling in your navel close to the spine. Pull the one back to the center.
You should repeat this process about three to five times for each round. You should stay in the same stretched position for about 10-15 seconds. Make sure to keep your legs straight when you’re doing this Pilates exercise.
Rollbacks
The movement of the spine with the help of abdominal muscles can help a lot in easing this process. This helps to relieve the back pain. Also, it helps to keep the core muscles and abdominal muscles strong. It allows better movement of the spine. Your Pilates trainer may help you with the process in some cases.
How to do it?
- Make yourself comfortable and bend the legs properly. Place your feet on the floor and keep the hands on the back of your thighs.
- Exhale and start curving a little. While you do so, make sure to curve the spine, from the tailbone to the point where your arms are straight. This will make your spine become curved in C-shaped. There should be an intense pressure on your navel.
- Stay in the same position for a while and exhale. While you exhale, pull your body back to the normal position. Make sure to keep the spine straight and all.
Repeat the process for about six to ten times.
About The Author:
Stacey Smith is a freelance health writer. She is passionate to write about women’s health, dental health, diabetes, endocrinology and nutrition and provide in-depth features on the latest in health news for medical clinics and health magazines.
