Pilates is a popular choice for those with lower back pain due to its gentle, strengthening approach. However, two major issues often lead to worsening back pain if not addressed correctly.

🚫 Common Mistakes:

- Issue: Many Pilates instructors aren't trained in spinal alignment.

- Problem: Exercises like pelvic tucks flatten the already reduced curve in the lower back, aggravating issues like sciatica.

- Solution: Avoid repeated pelvic tucks; maintain a neutral spine.

- Issue: Pilates often focuses on muscle activation but neglects spine strengthening.

- Problem: Floor exercises alone don’t build the whole core.

- Solution: Incorporate load-bearing exercises like squats and hip hinges for complete core strengthening.

🌟 How to Modify Your Pilates Practice:

Neutral Spine: Maintain the natural curve in your lower back.

Exercise Example: Instead of tucking the pelvis during dead bugs, brace your core and keep the spine neutral.

Avoid: Movements like child's pose and knee hugs that flatten the lumbar spine.

Focus: Exercises that promote a neutral spine and stability.

Why: To rebuild strength and resilience in your spine.

How: Start with bodyweight exercises like squats and hip hinges, gradually adding resistance.

Goal: Maintain trunk stability while improving hip mobility.

Exercise Example: Modify Pilates movements to keep a neutral spine and build flexibility in the hips.

💪Advanced Tips:

Gradual Progression: Incorporate resistance bands or weights to increase difficulty.

Integrated Approach: Combine Pilates with other exercises to fully rehabilitate and strengthen your back.

✨ Conclusion:

Pilates can be a powerful tool for back pain relief when modified correctly. Focus on maintaining a neutral spine, gradually introducing load, and balancing flexibility with stability for effective, long-term back health.

📖 https://backinshapeprogram.com/2024/05/pilates-for-back-pain-avoid-making-it-worse/

#PilatesForBackPain #BackHealth #ExerciseModification #CoreStrengthening #NeutralSpine

0:00 Introduction

0:48 Mistake 1: Posture

3:48 Anterior Pelvic Tilt

5:02 Mistake 2: Weak Spine

6:46 Understand Pilates

7:26 Moving Forwards With Pilates

11:45 Long-Term Back Health

12:47 Overview: Final Thoughts