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Pilates For Back Pain


Tendency to hobble? Struggle to straighten up? If you're suffering from back pain, it can be hard to find a workout that works for you. Pilates has been heralded as one of the best exercises for back pain. A low impact, gentle stretching workout that will strengthen, tone and detoxify the body. 

Pilates will help to improve flexibility and align your spine, taking pressure off the back and helping to relieve pain. 

The movements in a Pilates class are gentle, without putting your muscles under stress, or leaving you feeling sore afterwards. It's more aabout exercising the deep core muscles to take the pressure off the spine. By adding more power to your core, you give the joints and soft tissues of the spine more support, reducing their work-load, as well as your pain!


The Benefits of Pilates For Back Pain...

  • Strengthen “core” muscles (abs, shoulders, trunk, hips)
  • Improve joint mobility to reduce back pain when bending or twisting
  • Co-ordinate all muscles to work together efficiently, reducing isolated use of the back muscles. 
  • Increase strength, flexibility and health of weaker, smaller muscles, to reduce the need for overuse of the back.
  • Reduce inflammation through gentle stretching techniques.
  • Reduce stress, tension and anxiety through correct breathing methods.
  • Improve circulation and lung capacity

Pilates Is Great For Treating...

  • Chronic lower back pain
  • Muscle strains or injuries
  • Disc prolapse
  • Whiplash
  • Postural pain
  • Spinal surgery recovery
  • Pelvic dysfunction
  • Sacroiliac pain
  • Low back pain throughout pregnancy
  • Post natural child birth or C-Section pain

What Our Members Say

"I have been suffering from a bad back for years. I can't use the gym but I do Pilates at Village Gym once a week and swim. I've noticed an improvement in my posture and reduced pain in the lower back." (Jeff | Aberdeen Pilates regular)

"After the birth of my first child, I found that my back and shoulders were constantly tight from carrying this little bundle about. Regular pilates classes in Edinburgh have really helped loosen me up." (Anna | Edinburgh member)

"Though Pilates sounds easy, you'll know you've had a good workout. I think it's a great class for those of us that aren't into high energy dance classes or anything fast paced, but still want a decent workout. It's easy on my back but tough on the rest of me, which I love!" (Katy | Blackpool Pilates fan)

"I've been attending Village Gym Hull Pilates classes to ease the pain of my osteoarthritis. It's become much easier for me to get in and out of a sitting position without the sharp pain in my lower back. I can tell my posture is much better." (Peter | Hull member)


3 Pilates Exercises For Back Pain

The Swan Prep 

This spine-strengthening posture is a great pilates pose for beginners. Lie on your front with your hands stacked on top of one another and your forehead resting on your hands. Press your hips and pelvis into the mat and lift your navel into the spine to ease lower back pain. Press the tops of your feet into the mat and slowly lift your upper body.  Keep your hands glued to your forehead. Lower back down to the mat slowly. 

The Shoulder Bridge

Lie on your back with your knees bent and feet on the floor. Place your arms by your sides and as you breathe in, pull your belly button inward to imprint your lower spine into the mat. Then, start to peel the spine off the mat one vertebrae at a time so that your hips also start to lift off the mat. Hold for a moment at the top, then roll down vertebra by vertebra until the hips return to the mat as you breathe out.

Side Kicks

A great manouvre for low back pain that requires very little work from major muscle groups. Lie on your side with your legs at 45 degrees in front of you. Prop yourself up on your arm and stack your shoulders and hips into a sturdy position that won't allow you to roll over. Kick your top leg forward and back while maintaining parallel alignment of your hips.

Pain in the back? Book your pilates class and let's get you straightened out. 



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