The next time your lower back hurts, roll out a mat and try a few Pilates exercises. There are quite a few moves that work wonders for instant lower back pain relief, and others that help build up the surrounding muscles so you have less back pain over time.
Correct body alignment is also key to lower back health, says Amy Jordan, a master trainer and CEO of WundaBar Pilates. Your lower back might start to hurt if you tend to stand with your hips too far forward or your pelvis tucked under, she says. “Both take you out of optimal alignment for breath and function, which causes pain in the long run,” Jordan tells Bustle. And that’s where Pilates’ posture-improving benefits come in.
To keep yourself in tiptop working order — and get rid of lower back pain — Jordan recommends doing certain Pilates exercises three to four times a week so that everything stays strong and in place. Keep scrolling for some of the best options, and kiss that pesky back pain goodbye.
Studies referenced:
Bae, I. (2017). Effects of a static stretch using a load on low back pain patients with shortened tensor fascia lata. Journal of Exercise Rehabilitation, 13(2), 227-231. https://doi.org/10.12965/jer.1734910.455
Calatayud, J. (2019). Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain. International Journal of Environmental Research and Public Health, 16(19). https://doi.org/10.3390/ijerph16193509
Kato, S. (2021). Association of low back pain with muscle weakness, decreased mobility function, and malnutrition in older women: A cross-sectional study. PLoS One. DOI: 10.1371/journal.pone.0245879
Kong, S. (2015). The effects of prone bridge exercise on trunk muscle thickness in chronic low back pain patients. Journal of Physical Therapy Science, 27(7), 2073-2076. https://doi.org/10.1589/jpts.27.2073
Lin, HT. (2016). Effects of pilates on patients with chronic non-specific low back pain: a systematic review. J Phys Ther Sci. doi: 10.1589/jpts.28.2961.
Tateuchi, H. (2012). Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension. J Electromyogr Kinesiol. https://pubmed.ncbi.nlm.nih.gov/22464201/
Xiao, J. (2015). The Activity of Surface Electromyographic Signal of Selected Muscles during Classic Rehabilitation Exercise. Rehabilitation Research and Practice, 2016. https://doi.org/10.1155/2016/4796875
Yamato, TP. (2015). Pilates for low back pain. Cochrane Database Syst Rev. doi: 10.1002/14651858.CD010265.pub2.