PILATES FOR BACK PAIN

Do you suffer from back pain?

If so you're certainly not alone.

A recent study carried out by Pfizer in 10 European countries found that a massive 400,000 people suffer from chronic back pain here in Ireland.

40% suffered from lower back pain.

48% had suffered from back pain for more than five years.

68% suffered from back pain at least once a week or more.

IS IT JUST ME OR ARE THESE STATISTICS A LITTLE SHOCKING?

Chronic pain like this is completely debilitating.  It has a massive impact on people’s quality of life.  It affects their personal relationships and it may even have an affect on their work life and on their professional relationships too.

WHY DO SO MANY PEOPLE SUFFER FROM BACK PAIN?

Bad posture, being overweight, lifting heavy objects incorrectly, long periods spent bent over a laptop without a proper sitting position and sedentary lifestyles are some of the main causes of chronic back pain.  The crazy thing is these are things that we have complete control over.

Of course there are people who have underlying conditions that cause pain, such as arthritis, nerve, muscular and ligament problems and degenerative disc disease.  These are things that we cannot control unfortunately.

WHAT CAN WE DO TO HELP OURSELVES?

People who suffer from back pain often give up hobbies and exercise to cope with their back
pain
when in many cases (not in extreme cases) exercise may help and often fixes the problem.

For me a good flexibility and a core strength program is key.   

As a Pilates instructor I have seen first hand how Pilates can help people with back pain. 

PILATES IS DESIGNED TO PROMOTE BACK HEALTH.

Pilates shows you how to align your spine and more importantly it strengthens the postural muscles that support this alignment.  These are really important skills for people who suffer with back pain.

Pilates helps improve posture making you more aware of your muscles while carrying out daily tasks.  By improving your posture you will automatically decrease wear and tear caused by stresses on the spine.

Pilates also improves strength, flexibility, and suppleness of the muscles of the hips and shoulders. Improved movement in these joints helps to support the spine and prevents unnecessary stress on the spinal column.

WHY NOT GIVE PILATES A TRY?

It’s always advisable to check with your doctor before starting any new exercise program particularly if you have any kind of medical complaint.

If you have back problems it might be beneficial to have some one on one Pilates sessions with a Pilates instructor instead of joining a class. Although more expensive than going to a group class, the time, money, and effort you put into learning the exercises correctly will be well worth it because poorly performed exercises can make a back problem worse.

Committing to two sessions per week for the first few weeks will help you learn the exercise more quickly. After that a weekly Pilates class along with doing some exercises at home by yourself may be enough to control your back pain.

When performing any exercises it’s important to avoid working to the point of fatigue.  It’s when your muscles start to tire that proper form is lost and this is when extra strain is put on the joints and injuries are more likely to happen.

Pilates should be challenging but it should never be so difficult that you find yourself struggling. If an exercise causes pain, stop. The exercise may be too difficult but there is always a modified version that you can do, just ask.

CHANGES DON'T HAPPEN OVERNIGHT.

It’s important to be patient.  You may not see or feel the benefits after your first class.  Often it will take a while for the full benefits of Pilates to be felt.

You didn’t learn bad posture overnight so learning to use your muscles in a way that support your spine rather than putting stress on it will take time and commitment but it is so worth it.

Check in next time when I will share some simple exercises you can do at home to relieve your back pain.

Please feel free to contact me for details on any of my classes.  

As always I’d really value your feedback.  What have you done to help with chronic back pain?