Pilates Is The Best Thing For Lower Back Pain Since Ibuprofen
If you experience back pain, you’re in good company. It affects 60-80% of adults, and is so varied in its causes that doctors have designated the phenomenon “chronic nonspecific lower back pain,” or NSLBP.
A few causes of lower back pain are diagnosable, like a bulging or ruptured disk, disease (like cancer or kidney infection), skeletal irregularity, or osteoporosis. In these cases, treatments are well-understood. For the rest of us, the causes are ambiguous and difficult to pin down. It could range from poor posture, muscle strain, weak core muscles, sleep position, age-related wear and tear, excessive sedentary behavior, or some combination of these factors. Typically your doctor will recommend stretching and exercise.
Enter Pilates, a mind-body workout that has gained popularity for its effectiveness in managing and preventing NSLBP. Pilates focuses on core strength, flexibility, and mindful movement, all of which are crucial for spinal health. Here's how Pilates can play an important role in dealing with NSLBP:
Strengthens Core Muscles: Pilates exercises target the deep core muscles, which support the spine. Strengthening these muscles can alleviate the strain on the lower back, reducing pain and preventing future injuries.
Improves Flexibility: Limited flexibility can contribute to back pain. Pilates gently stretches and elongates the muscles, enhancing flexibility, especially in the back and hip areas.
Encourages Proper Alignment: Pilates emphasizes body alignment and balanced muscle development. This focus helps correct postural imbalances, a common culprit in NSLBP.
Mind-Body Connection: Pilates isn't just a physical workout; it integrates mindfulness, enhancing body awareness. This connection helps individuals identify and modify movement patterns that may contribute to back pain.
Adaptability: Pilates exercises can be modified to suit various fitness levels and specific needs, making it accessible for anyone with NSLBP.
Enhances Proprioception: Improved proprioception, or body awareness, is a key benefit of Pilates. This awareness helps in maintaining proper posture and movement, essential for spinal health.
While studies have shown Pilates alleviates lower back pain compared to no intervention (Gladwell et al), some suggest it is no more effective than other forms of exercise and intervention (Wyn Lim et al). So why should you choose Pilates over other forms of exercise?
Pilates was made for this: Pilates as a practice was invented as a form of physical therapy. It caters to rehabilitating injuries, and its focus on core strength makes it uniquely suited for NSLBP rehabilitation.
Low impact: Pilates is a low-impact workout, which is important if you’re already enduring chronic pain. The last thing you want is to add to your pain or risk additional injury.
Low impact doesn’t mean low-intensity: While Pilates can be slow and mindful, it can also be sped up to work up a sweat. The customizable nature of Pilates makes it accessible to everyone, no matter where you are on your fitness and recovery journey.