Pilates for Healthy Backs: Teach Safely, Work Out Wisely

is it a wise Pilates move?
is it a wise Pilates move?
There are many benefits of Pilates but Pilates devotees definitely emphasize the core strength that can be developed through a consistent Pilates practice as well as the back-pain-relief qualities of Pilates.

For over a decade Pilates has been deemed a viable method for treating chronic lower back pain that can be compared in effectiveness with physical therapy. Several studies were focused around measuring the effectiveness of the method as compared to other forms of exercise or no exercise at all.

  • A Pilates-specific exercise program produced a significant decrease in lower back pain and disability as compared to usual care (visits to healthcare professionals and general recommendations) over a 12-month follow-up period (study published in the Journal of Orthopedic & Sports Physical Therapy, 2004)
  • Certain populations of people are more likely to benefit from a Pilates-specific rehabilitation program. The factors that might predict the effectiveness include the duration of symptoms, body mass index and range of motion of the trunk and hips (the Journal of Orthopedic & Sports Physical Therapy, 2012)
  • Clinical Pilates produced similar results in treating symptoms of lower back pain as general exercise (Medicine and Science in Sports and Exercise, 2012)
  • A Pilates-based rehabilitation program with the focus on body awareness, breathing, movement control, posture, and education is an effective way in treating and preventing chronic lower back pain (based on the responses of 30 Australian physiotherapists, published in the Journal of the American Physical Therapy Association, 2013)

There is still a lacking number of clinical studies that give a thorough overview of Pilates as a method to treat back pain. Some of the results are conflicting and it can be safely assumed that conflicts arise from the different styles of teaching Pilates.

However, if you go to any Pilates studio you will find a growing number of people who ascribe their back health to a regular Pilates practice.

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Pilates Video: Connect to the Core

This short Pilates workout is designed to help you connect to the deep core musculature. This connection is the cornerstone of a successful practice and a healthy injury-free body. No matter what your fitness level is, take 15 minutes to tap deeper into your core and find the mindful body-brain connection that will transform your practice and your body. This 15-minute Pilates workout will teach you to

  • engage all of your core muscles (and not just your abs),
  • do head floats (ab curls) without strain in your neck and shoulders,
  • strengthen your lower back muscles and protect yourself from chronic lower back pain;
  • use your core to correct muscular imbalances on both sides of your body.

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