Pilates for Back Pain: Pilates Lower Back Exercises for Pain & Stiffness

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  • Category: Fitness
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Pilates for Back Pain: Pilates Lower Back Exercises for Pain & Stiffness

Pilates exercises are fantastic for building strength within the core, increasing flexibility, and correcting weaknesses and imbalances in muscles around the spine.

Pilates has a multitude of superficial benefits (toned abs, a firm, shapely body and long lean limbs, to name a few), but it can actually serve as a serious ally when it comes to warding off lumbar pain.

These exercises strengthen the stabilizing muscles of the core, which support the alignment of the spine’s natural curvature. Improper spinal alignment is associated with a laundry list of ailments, aches, and pains, from things as grim as cancer to as seemingly docile as everyday joint pain. Using workouts like the one below can help prevent spinal misalignment, poor posture, and unnecessary injuries to the lower back.

How to do this routine: Make sure that your muscles are warm first; 5-10 minutes of light cardio is ideal. The exercises are broken down into groups of three. Do 12-15 repetitions of each of the exercises in a group; do 1-3 sets of each group before moving to the next. In order to do this workout you will need a thick exercise mat.

Back Bow Crossovers

Kneeling Rear Leg Raises

Side Hip Raises

Pilates Teasers

Back Bows

Pilates Leg Pulls, Facing Down

Plank Extensions

Russian Twists


Trying Pilates for back pain is always a smart choice; it’s not invasive, there is no medication involved, and it stands to improve your health and fitness level as a whole.

Even so, you should always talk to your doctor before tackling lumbar exercises, especially if you already have an existing condition.