Back Pain Relief and Pilates
Does your back feel
tight, stiff or painful?
An estimated 90 percent of us will suffer from back pain at some point. For some people, back pain or discomfort is a constant or chronic condition which is not surprising as we are sitting more than ever, at our desks, in front of computers and in our cars for several hours each day meaning
our increasingly sedentary lifestyles predispose us to back problems.
Pilates is a form of exercises that when performed correctly can be an ideal way to reverse the damage caused by modern life and it can help keep our bodies pain-free.
Causes of Back Pain
Back pain can come on suddenly due to an injury sustained in a car accident,
a fall, or from simply lifting a huge bag of compost or suitcase out of the boot of the car! It can be the result of strain, for example, from helping a friend move or over-doing it at the gym. It can develop over time, brought on by conditions such as arthritis, scoliosis, or bulging or slipped disks.
Lower back pain
is often caused by tight hamstrings or hip flexors, or from postural imbalances, any of which can pull the spine out of its ideal alignment. Over time, this creates a strain on the lower back.
Upper back pain, which can be accompanied by pain in the neck, and shoulders, can result from heavy use of mobile phones and
computers. There’s even a term, “Tech Neck,” that describes the hunched posture, pain, and stiffness that come from our over-reliance on our devices.
Back Pain Relief
What can you do to relieve back pain, other than the usual home remedies such as over-the-counter pain killers and a heating pad? It might seem counter-intuitive, but even if you are experiencing some discomfort, get moving. Activity is key to relieving current and preventing future bouts of back pain. Resist the temptation to do nothing; your back will become even
more inflexible if you stop moving. If you sit for long periods of time for work, why not set a timer that reminds you to get up and move around every 20 minutes? Consider investing in a standing desk to reduce the number of hours you spend seated.
Attending a Pilates class can help too. Pilates
exercises help to decompress the spine and stretch hip flexors and hamstrings, all of which can help with aching or stiff back muscles.
Pilates increases spine mobility and strength by deepening connecting to different parts of the body. This helps to wake up our smaller stabilising muscles.
Joseph Pilates famously said, “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” The Pilates system he created emphasise the articulation of the spine.
Pilates works the body in a balanced way. Movements are initiated from a strong functional and flexible core which then radiates outwards through the limbs.
By practising Pilates, your posture will improve and you will learn to stand, sit and lift without
injury. Better posture will help relieve some back pain meaning you will feel better and feel more confident in your ability to do normal daily activities.
In conclusion, Pilates can help you if you suffer with non-specific lower and upper back pain and with other injuries as well as improve your posture and core strength.
Don’t just take my word for it, here’s what a couple of my clients are saying about Pilates:
Joanna has been attending my Pilates sessions for over 15 years and this is what Joanna says about Pilates:
“I am grateful that I started Pilates 15 years ago and that my shoulder is so much better. Not only that , I am grateful for much better posture, being able to lift both my arms up high (so I can cover my ears), that my stomach muscles are so much stronger and I am more conscious about keeping my body moving. Of course, grateful
that I have and continue to have, you to guide me. I just love all the benefits of Pilates.”
Andrew wrote this after just a year of doing Pilates with me and he continues to attend my Pilates
sessions!
“As promised, I'm sending you some words relating to the real benefit that I have got from attending your Pilates class over the last year.
As you know, I was suffering from all sorts of issues relating to stiffness and tightness of muscles, particularly in my back and chest/shoulders/neck. This has been due I am sure from years of being hunched over a computer, spending many hours driving long distances as part of my job, and taking up cycling, which is not the best of activities when it comes to posture.
My wife Ann, and a physiotherapist/sports injury specialist persuaded me to take up Pilates, following me injuring my lower back in a yoga class by trying to match the others (several years my junior!) in terms of stretching.....
Over the last year I have benefitted greatly from the regime that you have taught in your classes, and I am much more supple and I have noticed that my muscle tone has improved, especially my core, which is an area that I had neglected previously.
I will certainly continue with your classes, and I cannot recommend them enough to anyone who wants to improve their core strength/stability and relieve the tightness and stiffness in their body generally.
I am aware that being male I am in a minority in a Pilates class, but I would say to any man that feels it is not something for them to re-think their preconceptions, and take up Pilates as part of their fitness regime.
The way that you run your classes promotes a fun and relaxed atmosphere that would put anyone at their ease.
Thanks again for helping me”.
If you would like to join us and improve your back pain or just want to improve your fitness, we have a few places available on our next 8 week Pilates courses at Avoncroft Arts Centre Main
Hall:
Thursday 22nd June at 5.50pm
Monday 26th June at 10am
The fee for the 8 Week Pilates course is £68
Take care
Nicki x
