As a highly qualified and experienced Pilates instructor, over the years I’ve heard lots of the same FAQs for Pilates and back pain.
Often those who are thinking about starting Pilates, or even those who are already practicing it, have the same questions about the exercises and their function, so I thought that this month I would put them together in one place as a handy guide.
My guide to FAQs for Pilates and back pain
Q: Who created Pilates?
A: Pilates was developed in the 1920s by German Joseph Pilates, who was born in 1883 and suffered from rickets, which prevents bones from proper development.
He was led to develop the practice of Pilates by his determination to overcome this and other ailments, and his desire to help others to benefit from the practice too.
There are now many types of Pilates, which I wrote about in my May blog, and Classical Pilates is the form which stays closest to his original teachings and exercises.
Q: Why do I have back pain?
A: Back pain can be caused by a variety of issues, and whilst this is one of my FAQs for Pilates and back pain it’s one where the answer is usually different for everybody.
However, there are some key themes – some suffer from back pain because of stress or poor posture and having weaker core muscles can contribute to back pain as it leads to an unsupported spine.
Others have found that having tight muscles in the lower back, hips or hamstrings leads to back pain as a consequence.
Q: Why does Pilates help back pain?
A: It’s commonly acknowledged that the consistent practice of Pilates helps to strengthen core muscles to better support your body and reduce back pain.
There are also further benefits as Pilates helps to improve posture and body awareness, as well as gently stretching the muscles around the spine to alleviate tightness.
If you’d like to learn more about how Pilates helps back pain, I wrote in more detail about this in last month’s blog.
Q: Can Pilates aggravate my back pain?
A: This is one of the FAQs for Pilates and back pain where it’s important to tread carefully and reiterate that each person’s body and back pain is different.
If you’re in any doubt, I advise that you talk to you GP who can assess whether Pilates is right for you.
At its root, Pilates is low-impact and performed in a slow and controlled manner which enables the individual to stop before pushing the body too far and causing more pain.
The objective is work with the body and improve overall mobility and function of the muscles.
You may feel discomfort as the muscles may be tight, but it shouldn’t make your pain worse.
However, under inadequate tuition, the exercises may be performed incorrectly and this could exacerbate pain.
Two areas where it can be possible to make mistakes in Pilates which lead to triggered pain are:
- Undertaking exercises which are too complex. If you’re trying out exercises at home, or with an instructor who isn’t qualified and experienced in working with people with back issues, you may not do them with the control needed and this can be painful.
- Performing progressions of exercises before getting the foundations correct. For example performing a Shoulder Bridge with arm movement or lifting the legs before having the core strength and stability needed, would put unnecessary pressure on the back.
Getting familiar with the mobilisation of the spine whilst working through a Shoulder Bridge would be a more suitable starting point.
If you have back pain you need to build up through exercises under proper instruction in a controlled way.
Q: How long will it take before Pilates helps my back pain?
A: Many participants tell me that their stress is reduced after just one class, and as the body and mind are so linked, it’s amazing knowing that the tension which can underly our pain can be reduced almost immediately.
You also become more aware of your day to day postural habits and learn to correct them through the alignment practices we go through in Pilates, which makes a big difference very quickly.
If you consistently practice Pilates and become more mindful of your posture from day to day, you can expect to see improvements in your mobility, strength and posture after 21 days, which will greatly help to alleviate back pain.
This is the reason we created our 21 Day Pilates Programme as an introduction to Pilates.
Q: Are there any reasons that Pilates might not be right for me?
A: I’ve already mentioned the importance of talking to your GP if you’re in any doubt, and the same goes here.
If you are medically unwell then it’s best to talk to your doctor before beginning Pilates. It is also very difficult for those with very severe pain, swelling or restricted movement to undertake Pilates.
It’s generally advised to avoid Pilates post surgery, until given clearance by your physiotherapist and for approximately 8 weeks after delivering a baby – both with normal delivery and by C-section.
Q: I don’t have any injuries – can I still benefit from Pilates?
A: Absolutely! This is one of the FAQs for back pain that I’m often asked by the friends or partners of those who are undertaking Pilates for their pain.
Pilates is great for anyone who wants to increase muscle strength, improve their mobility and posture and enjoy better overall physical and mental wellbeing, whether or not they currently have an injury.
Q: What classes do you offer for back pain?
A: All our classes cater for mixed abilities and backgrounds, meaning that whether you’re undertaking Pilates for back pain, other medical conditions or injuries or you want to attend for general Pilates benefits, any of our classes would be suitable for you.
We simply suggest that you let us know about your back pain or back conditions through your medical screening form you complete when you join, and also mention it before the class that you have back pain so that your instructor can bear this in mind and vary the exercises for you if needed.
Q: What’s the difference between Pilates classes at New Healthy Body and other classes in the community or at local gyms?
A: Most of our instructors have many years experience in teaching Pilates and are continually developing their knowledge and skills through attending specialist courses and workshops to enable us to be current and very knowledgeable in working with customers with back pain and medical conditions.
A few of us are registered as Spine Safe Teachers, where we have undertaken extensive training to work with customers with Spinal Conditions such as Stenosis, Sciatica, Osteoporosis, Disc Issues and much more, so you know you are in safe hands.
How to begin your Pilates and back pain journey
Now that you know the answers to my FAQs for back pain, if you’re ready to see the benefits of Pilates for your back pain, you’re in the right place.
Find out more about our Pilates classes through our website, which will run you through what’s on offer and how you can get involved.
We run a fantastic introductory 21-day programme which includes three one-hour classes either online or at our Sheffield studio, plus unlimited access to over 40 online exercises and workouts and exercises that you can do at any time for just £21!
This is a great way to try our Pilates classes and start to feel the benefits in just 21 days!
I hope that the answers to my FAQs for back pain are helpful to you, but if you have any other questions or queries then please don’t hesitate to get in contact with us.