PILATES FOR BACK PAIN — WHAT CAUSES BACK PAIN?
For Joseph Pilates, a healthy spine was the key to physical and emotional well-being. He believed that you’re only as young as your spine is flexible. “Never slouch,” Joe Pilates advised, “as doing so compresses the lungs, overcrowds other vital organs, rounds the back, and throws you off balance.”
The movement method Joseph Pilates created, which he originally called Contrology, develops the deep muscles of the back and abdomen to support the spine, and uses breathing to improve posture. Joe once said with confidence, “I’m fifty years ahead of my time.”
As it turns out, he may have been right. A study published in the Journal of Orthopedic & Sports Physical Therapy found that people with chronic lower back pain who practiced Pilates for just four weeks experienced a significant decrease in low back pain and functional disability. They also maintained these results over a 12-month follow-up period.
““Our approach is part art, part science, and all about moving you through your day with more enjoyment and ease. ””
AT STUDIO EVOLVE, WE’VE HELPED MANY CLIENTS USE PILATES TO FIND RELIEF FROM CHRONIC BACK PAIN THROUGH REGULAR SESSIONS. WE’VE ALSO HELPED CLIENTS AVOID THE NEED FOR BACK SURGERY AND RECOVER THREE-DIMENSIONAL SPINAL MOVEMENT POST-SURGERY. OUR APPROACH TO COMBATING BACK PAIN WITH PILATES IS PART ART, PART SCIENCE, AND ALL ABOUT MOVING YOU THROUGH YOUR DAY WITH MORE ENJOYMENT AND EASE.
Healing back pain begins with understanding the spine.
THE BASICS OF BACK PAIN & MOVEMENT
A healthy spine can move in three directions: forward and back, side to side and turning/rotating.
The structure of the spine is like a slinky or an accordion, with all the joints working in concert together. Ideally, we are able to bend the whole spine equally in all three directions. If you cannot bend it towards any or all of the directions properly and without any pain, there is definitely a problem we need to solve.
THE REAL REASON WHY YOU HAVE BACK PAIN…AND HOW PILATES AND GYROTONIC CAN HELP!
A healthy spine can move equally in all directions: bending forward and back, sidebending left and right, and rotating in both directions.
But habitual movement patterns (like sitting, driving, texting, and computing) can get the spine stuck.
When one part of the spine gets stuck, our bodies compensate by moving more somewhere else. So for example, if the upper back can no longer bend backwards, the low back or neck will try to take over.
Then, when we use one part of our spine more than others (like the lower back or neck) that one part will start to wear out. Think of bending a wire at the same point over and over again. Eventually that point will snap.
This can manifest as back pain, pulled muscles, a sore neck, or headaches. Long-term problems include herniated or compressed discs. Yikes!
At Studio Evolve, we teach Pilates & Gyrotonic to equally mobilize and support all parts of your spine, creating more pliability in the whole structure of your body.
When you practice regularly, you’ll also strengthen the deep abdominal and lower body muscles that support your spine - which tend to weaken when you spend a lot of time sitting.
By practicing thoughtful movements with a caring teacher, you’ll create new muscle memory that, over time, begins to work even when you’re not thinking about it. This reduces pain and likelihood of injury, as you build and strengthen that muscle memory. We have experts who will guide you through it here at Studio Evolve — plus, we make it fun!
Many of our students who came to us with back pain have felt it reduce dramatically as they increased their strength and flexibility. Students who used to take back pain as a given now go days, and even weeks, without pain!
The best part? You WILL start to feel a difference after just a few sessions - but if you want to take care of your back for the long term, you’ll want to practice regularly. Memberships help our students hold themselves accountable to their practice - AND offer the lowest price-per class.
Once you start with one of our introductory specials, we have many pricing options to start and maintain a 1-3/week practice!
WHAT CONTRIBUTES TO BACK PAIN?
Habitual movement patterns contribute to pain. Read below to see an illustration and further explanation of how movement patterns are one of the factors why people have back pains.
Here’s how life can get your spine stuck:
We are a very forward-facing culture. Between sitting, driving, computing, we often lose side-to-side and turning/rotating mobility in our spines.
With so much sitting, our hip flexors and hamstrings become shortened, which can put stress on the low back. We also lose strength in the deep abdominal and lower body muscles that support the spine. The habitual forward head position many of us assume while using a computer can impair neck and shoulder function. Too much sitting is toxic.
When we use one part of our spine more than others, like lower back or neck, that one part will start to wear out. Think of bending a wire at the same point over and over again. Eventually that point will snap. This can manifest as back pain, pulled muscles, a sore neck, or headaches. Long-term problems include herniated or compressed discs.
My instructor was knowledgeable and patient. She explained and demonstrated the activities very well, and the activities themselves felt good!
— LINDA M.
HOW PILATES CAN HELP BACK PAIN
We have classes that help you understand the proper ways to care for your back. Our expert instructor will guide you through these exercises so you can achieve the best results. The techniques that we use with our clients work and you will feel it immediately!
If you are interested in working with us, we promise you that we have personalized sessions tailored to fit your needs. We would love to work with you through online classes as well as in-studio or private sessions. We have something for everyone.
VISIT STUDIO EVOLVE TO LEARN MORE ABOUT HOW PILATES CLASSES CAN HELP EASE YOUR BACK PAIN.
Why back pain is such a struggle
Back pain is a struggle for many people, as there are many factors that can contribute to it. Poor posture, lack of exercise, weak muscles, muscle strains, or sprains could all be affecting the health of your back.
Sometimes back pain can be chronic (meaning “ongoing), while it is more traumatic (related to an injury or damage) for others. You may not be able to pinpoint the main cause of your pain but whatever it is, Studio Evolve can help you back on track! With the guidance that we offer, we will help you ease into Pilates exercises chosen specifically for you and work hard to give you some relief.
What Studio Evolve Can Do To Maintain Your Back Health
Here at Studio Evolve, we start by helping you get to know your unique posture and how you move. We’ll take a look at what parts of your spine are moving, and what parts are not; your seated and standing alignment; your hip and hamstring flexibility; and your head placement.
Our sessions are designed to equally mobilize and support all parts of your spine, creating more pliability in the whole structure of your body. Pilates uses spring-based equipment that gives you feedback for proper alignment as you activate deep core musculature. Gyrotonic is another form of exercise, which uses a combination of weights on pulleys and dynamic fluid movement to help you traction your spine into length as you build strength.
Both approaches create elongated and strong postural muscles. The goal is to make you stand taller, and to support your spine in all three directions of movement and while you are at rest.
By practicing thoughtful movements with a caring teacher, you’ll create new muscle memory that, over time, begins to work even when you’re not thinking about it. This reduces pain and likelihood of injury, as you build and strengthen that muscle memory. We have experts who will guide you through it here at Studio Evolve — plus, we make it fun!
Want to learn more about caring for your back pain with Pilates?
Learn more about how we help you improve your back health with Pilates and Gyrotonic private and small group sessions. Never worry that you’re going to hurt yourself worse or get bored with the endless possibilities in your custom program. Keeping you doing what you love with less pain.
More space, less people, exceptional sanitation in studio. Or we meet you at home and you get all of the benefits without the drive!
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