Pilates For Pain Relief


One of the best ways to prevent lower back problems is to strengthen the core muscles so that the lower back muscles do not have to be stressed for bearing the weight of the body. Pilates for pain relief involve building the deep abdominal muscles to become strong enough to withstand to any pressure of the body according to this article.
You can strengthen your back muscles through carrying out a bridging exercise and adding a heel lift to make the legs stronger. Shoulders, ribs, hips, and knees should all be in a straight line on a diagonal slope at the ultimate position of the bridge exercise. This will flex your calf muscles, butt and thighs, which is necessary to avoid pain.



Pilates For Pain Relief

Pilates teaches correct posture, helping people with pain get relief from the imbalances that cause the pain. Find out more in this article below.

Having a strong core could well be part of the solution to decreasing, managing, and even eliminating lower-back pain. All Pilates exercises require you to engage your deep abdominal muscles, specifically your pelvic floor and transverse abdominis. Once you know how to engage and strengthen these two important muscles, you should notice your lower-back muscles getting some relief from not having to work so often.


Bridging is a wonderful way to stretch and strengthen your back at the same time. It is an exercise I try to perform on a daily basis to keep my back supple, strong, and mobile.


When adding a heel lift to the bridge, you will get the added bonus of working your legs more. If your back is tight, leave out the heel lift until your core is stronger.
Getting Started


Lie on our back with your feet hip-width apart and your feet about 6 inches away from your body. Make sure you have nothing under your head. Your neck needs to be flat, not elevated. Inhale as you prepare and engage your deep core muscles. Exhale as you start to roll your spine upward into the bridge position.


As you lift your pelvis away from the floor, imagine you are moving in slow motion. Your priority is to articulate through every part of your spine. It should feel like a string of pearls being lifted up and then placed down again as you lift and lower your body.


This movement is about finding space between each vertebra. Perform three to four bridges, and then hold the bridge.


When you are in the bridge position, your shoulders, ribs, hips, and knees all line up in a straight line on a diagonal slope. While holding the bridge position, lift both heels off the floor. Repeat this movement 12 times. Roll through your spine back to the starting position. Repeat this two more times.


You will feel your calves, butt, and thighs working as you hold the bridge and lift your heels. For added intensity on the last heel lift, keep the heels up high and pulse your bottom up and down or squeeze your knees open and closed. You could do one set of each for good measure. Play around with the patterns.


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Pilates for pain relief is recommended to strengthen the abdominal muscles, while bridging workouts can bring flexibility in the legs and hips, which is important to provide relief to the back muscles. It takes only half an hour, which should be affordable keeping in mind the days, even years, that you might be losing to chronic lower back pain.



In this video hear from Studio Pilates co-founder and physiotherapist Tanya Winter as to why Pilates is so good for back pain.




Pilates will enable all back pain sufferers to take control over their symptoms and ultimately their lives. It provides an affordable solution to back pain. This video features Jo Keers – Physiotherapist & Clinical Pilates Instructor of BackToBackPilates.com.au




Balanced Body Pilates Podcast for Rehabilitation: This video features Brent Anderson PhD giving us tips on how to treat lower back pain using the Pilates Reformer.





lower back pain



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