Fitness
All you need is a mat.
The next time your lower back hurts, roll out a mat and try a fewPilates exercises.
Correctbody alignmentis also key to lower back health, saysAmy Jordan, a master trainer and CEO ofWundaBar Pilates.
And thats wherePilates posture-improving benefitscome in.
Keep scrolling for some of the best options, and kiss that pesky back pain goodbye.
1Plank
Planksare one staple exercise that canstrengthen your core musclesto keep back pain at bay.
Grab a mat.
Bring your palms down to the ground.
Keep your shoulders over your elbows and wrists.
Walk your toes back and press through the balls of your feet.
Stay in this position.
Aim tohold your plankfor 30 seconds to a minute.
To modify your plank, drop your knees down to the floor.
Repeat 3 times.
Staying active can play an important role in back pain, she adds.
Exercise can assist in promoting circulation, muscle resistance, and improving strength and flexibility.
Lie on your back with your knees bent and your feet on your mat hip-distance apart.
Keep your arms at your sides with palms facing and pressing down.
Exhale to engage your core.
Slowly curl your pelvis and spine off the mat working to articulate the spine to lift.
Hold at the top as you inhale.
Exhale to articulate and lower your torso back onto the mat.
Repeat 10 times.
Start by kneeling with knees under hips and hands under shoulders.
Exhale to engage your abs and pelvic floor.
Lift your right arm forward and your left leg back to reach in opposite directions.
Lift them to hip and shoulder height.
Keep your hips squared and your back straight.
As you breathe out, slowly lower your limbs back down.
Repeat on the other side.
Do 5 to 10 repetitions.
4Thigh Stretch
Toreduce lower back pain, remember it helps to work on the surrounding areas.
By stretching your thighs, you’llreduce the pull on your lower back from your hip flexors.
Kneel on a mat with your feet and knees fist-distance apart.
Press the tops of your feet on the mat.
Reach your arms overhead.
Maintain a flat back as you lower your arms and lean back.
Lean back just enough to feel a stretch in your thighs without arching your back.
Lift your arms up as you lift back up to the start position.
Repeat 5 to 8 times.
5Supine Twist With Knee Sways
Hinton recommends the supine twist toreach your lower back.
Lie on your back with your arms by your sides and your legs at tabletop.
Keep your knees and ankles squeezing together and your shoulders on the mat.
Rock your knees and ankles to the right, keeping your knees stacked evenly.
Your left hip can come off the mat, but not your left shoulder.
Use your abdominals to pull your legs and pelvis back to the start position.
Repeat to the left.
Sit on your mat.
Lean your torso back and place your elbows/forearms down.
Stretch your head away from the tailbone.
Open up across your chest to create space in your lower back.
Stretch your legs long on the mat.
Keep your knees and toes together.
Keeping your heels on the floor and your legs closed, drag your heels towards you.
Bend your knees as you exhale.
Inhale and extend your legs back to start.
Lie on your back with your knees bent and your feet on the floor.
Bring your pelvis to a neutral position with a natural arch in your low back.
Begin to tilt your pelvis by pushing your spine into the mat.
Reverse this and tilt your pelvis so your back is arched off the mat.
The natural arch in your low back should become exaggerated.
Repeat this movement 10 times.
Lie on your back with your knees bent.
Place your feet flat on the floor about a fist-length apart.
Inhale, then as you exhale begin to roll your spine off the mat into a bridge position.
Think about raising one vertebra at a time.
Pause at the top.
Exhale and roll your spine back down to the mat one vertebra at a time.
Repeat 8 to 10 times.
Studies referenced:
Bae, I. DOI: 10.1371/journal.pone.0245879
Kong, S. (2015).
Effects of pilates on patients with chronic non-specific low back pain: a systematic review.
J Phys Ther Sci.
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. Pilates for low back pain.
Cochrane Database Syst Rev.
