Pilates & Yoga for Lower Back Pain
Lower back pain is a common issue that affects millions of people worldwide. While there are many potential causes of lower back pain, such as poor posture or injured muscles, the good news is that there are also many effective treatments and preventative measures to help reduce and relieve lower back pain. Two of the most popular methods are Pilates and yoga. In this blog post, we’ll explore what causes lower back pain and how Pilates and yoga exercises can provide relief or help prevent lower back pain.
What causes lower back pain?
For many people, lower back pain is a chronic and debilitating condition that can make everyday activities difficult and uncomfortable. Though it can affect people of all ages, lower back pain often becomes more common as we age.
There are a number of different factors that can contribute to lower back pain, including muscle imbalance, repetitive strain injuries, and degenerative conditions such as arthritis. In many cases, the development of lower back pain can be attributed to a combination of these factors. For example, someone who has a muscle imbalance may be more likely to develop an injury if they also have a degenerative condition.
Additionally, pregnancy, sitting for long periods of time, poor posture, or being overweight can increase your risk of developing lower back pain. Pregnancy puts a lot of extra strain on the lower back, and as the baby grows, it can become even more difficult to find a comfortable position. Sitting for long periods of time can lead to stiffness and pain, as the muscles in the lower back are not meant to be used in that position for extended periods. Poor posture puts unnecessary stress on the spine, and over time, can lead to pain and inflammation. Being overweight can also contribute to lower back pain, as there is more pressure on the spine and surrounding muscles. Treatment for lower back pain often includes stretching exercises, massage, or over-the-counter pain medication. In severe cases, surgery may be necessary.
Understanding the different causes of lower back pain, can help you work with your doctor, an exercise physiologist or professional Pilates or yoga instructor to develop an effective treatment plan.
Benefits of Pilates and Yoga for lower back pain relief
While there are many lower back exercises and stretches that can help to relieve the pain, many of these are adapted from or inspired by Pilates and yoga. Both Pilates and yoga focus on improving flexibility and strength, which can help to correct muscle imbalance and improve posture. Pilates and yoga exercises, when done correctly, work to stabilise the spine and strengthen the abdominal muscles (the core), which help to support the lower back and prevent pain.
In addition, both methods place an emphasis on breathing, which can help to relax the body and reduce stress. As a result, Pilates and yoga can be highly effective lower back pain treatments.
If you’re experiencing lower back pain, we suggest working 1:1 with a Pilates or yoga instructor in a private class, to ensure you’re learning the proper form and technique to best support your lower back. Both Pilates and yoga can be adapted to meet the needs of people of all fitness levels, with specific techniques to strengthen your spine and reduce risk of exacerbating lower back pain.
Stretches for lower back strength and pain relief
When it comes to finding things that can help relieve lower back pain, stretches and exercises taken from Pilates and yoga can be excellent options for reducing or preventing lower back pain. While there is no one-size-fits-all solution, these exercises can provide some much-needed relief.
Bridge & Pelvic Tilt
Bridge and Pelvic Tilt are two of the best Pilates and yoga exercises for lower back pain relief. Bridge strengthens the muscles in your lower back, buttocks, hips and pelvis, which helps to stabilise your spine and prevent pain. Pelvic Tilt stretches and elongates the muscles in your lower back, which can help to reduce tension and relieve pain.
RollBacks
RollBacks strengthen abdominal muscles whilst also stretching and lengthening the muscles in the lower back. This lengthens the spine and alleviates tension, reducing lower back pain.
Clams
Clams are also a great exercise for lower back pain relief. They target the muscles in your buttocks, hips and thighs, which can help to loosen up tightness, improving flexibility and range of motion.
Hamstring & Hip Flexor Stretches
Hamstring stretches help to lengthen the muscles in the back of the thigh, relieving pressure on the sciatic nerve. Hip flexor stretches help to stretch and lengthen the muscles in the front of the hip, improving flexibility in the hips and relieving strain on the lower back.
Support your lower back throughout the day
Your lower back is one of the most important parts of your body when it comes to supporting your spine. That's why it's so important to make sure you're supporting your lower back throughout the day. There are a few things you can do to help support your lower back.
First, make sure you're sitting up straight. This will help to take the pressure off of your lower back.
Second, try to avoid sitting or standing for long periods of time. If you have to sit or stand for long periods of time, you can set yourself reminders to make sure you take breaks often to move around and stretch.
Third, when you're lifting something, be sure to lift with your legs and not your back. This will help to avoid putting too much strain on your lower back. By following these simple tips, you can help support your lower back and keep it healthy.
Looking to understand how you can look after your back better? Join us for a geek-out session on all things Pilates and lower back relief. Our upcoming workshop aims to teach you how posture affects your lower back, and the muscles that support it. You'll learn about basic concepts in Pilates such as core strength along with mat workouts everyone can do at home for prevention of chronic pain! Sign up today, to secure your spot.