Exercises hurt my back

"I'm trying to get into pilates to strengthen my back and core muscles as I suffer from lower back pain and after having a baby things aren't as toned as they could be but I'm finding that the floor exercises are putting a lot of pressure on the base of my spine and making it too painful to carry on with the exercises.

I am using an exercise mat and trying my best to keep my spine connected to the floor as instructed but once I go into the movement it feels like I'm exercising on a rock.

Please help as I'm sure in the long run this will help me with my posture but at the moment I just feel like giving up which I don't want to do."



Answer by Jennifer:

Are you flattening your spine into the mat or keeping neutral spine?
Look at this article to help you find neutral spine.

Some people have an exaggerated curvature of the spine which can cause lower back pain if you are not in neutral(with abs engaged).

On the other hand if you have a fairly flat spine it can feel like lying on a rock like you feel. In that case work on strengthening the natural curve by placing a small pad,towel, etc. under the lumbar spine to cushion it while doing the exercises.

You also have the option of doing the exercises sitting up on a ball or chair. The exercise ball can be very effective at strengthening the core.
Check out some of the pilates ball exercises here. Anytime you are on the ball you are working the core .

Remember, Pilates principles can be applied to any exercise you do, even in the water. Follow the breath, neutral spine, etc. and find exercises that are fun for you to do that do not cause pain.