Using Pilates Stretches to Prevent and Heal Lower Back Pain

SUMMARY: Fitness expert Jennifer Gianni details Pilates stretching exercises that are beneficial for prevention and healing of lower back pain.
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What It Is

Millions live with moderate to severe back pain on a daily basis. Our hectic lives of spending long hours at a desk, in front of a computer, or behind the wheel of a car makes it difficult to maintain good back health. Many of us are learning what professional athletes have known for years—Pilates is the key!

Pilates has been incredibly popular within the field of professional sports for years, and now the general public is also experiencing how Pilates can help improve physical function and control pain. Building strength, flexibility, posture, balance, and coordination are all emphasized within any Pilates exercise.

Our Goal

We want to use the following Pilates-based stretches as a way to avoid future problems in the low back, hips, and knees and/or to repair damage that’s already been done. Doing these very simple stretches on a daily basis will also help you with your Classical Pilates mat-and-equipment work. These stretches will open the lumbar spine, allowing the lower spine to easily undulate between flexion and extension. So, mat exercises like the roll-up, roll-over, corkscrew, bridging, and teaser (to name a few) will start to feel smoother and less strenuous on the low back and hips.

Here’s How

Try this three-to-four minute routine daily for two weeks and see what a difference it makes in your daily activities, as well as the improvements it brings to your Pilates and other exercise endeavors.

Standing Side Bend Stretch

  • Stand with your right side toward a wall.
  • Cross the right ankle over the left and side bend toward the wall fanning the left ribcage. Place one hand on the wall to help stabilize you.
  • Hold for twenty to thirty seconds and switch sides.

This stretch will help to lengthen the whole side body, which will translate into more freedom in the lower back and hips.

Chair Twist & Sitting Pigeon - Page 2

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