Pain Free Pilates Exercise

Want to learn a pain free pilates exercise? 

Pilates is a great way to exercise the whole body through a series of stretching and strengthening movements.

Most healthy individuals can safely and effectively perform most of the classic mat exercises, through good instruction.

But...when you have a back and/or joint condition learning how to do pain free Pilates exercises is another thing.

Many people with low back pain, sciatic pain, stenosis, osteoporosis, and other degenerative back conditions shy away from doing Pilates exercise because they believe it will hurt them more.

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The truth is Pilates helps to realign and balance the skeleton. In particular, the spine. 

Pilates exercises are designed to strengthen the muscles that support and protect your back!

I work with special populations, many with spinal conditions that need modifications on the classic mat exercises to assist them in working through a pain free Pilates exercise session.

  These clients have pain and when they first begin they are very hesitant to do certain exercises because of this fear.

Many of you may be in the same boat but I encourage you to try a little at a time. 

Go to the pain, but not into it.

Once these clients get through the first session without pain during or after a session they keep coming back and gain more strength and confidence in their bodies.

In the new Pilates ebook: Relief for back and joint pain you can learn and modify many of the classic Pilates exercises.

This ebook is chock full of pictures and detailed descriptions with cautions and modifications for spinal stenosis, osteoporosis, and many other degenerative spine conditions as well.

Let’s take a look at some ways you can work through some of the classics to make up a pain free Pilates exercise program for your aches and pains.

DON’T try to imprint the spine or flatten it into the mat when exercising, it can cause compression on the discs of your spine.

DO keep the spine in a neutral position or with the natural lumbar(lower back) curvature. 

This means you should have a little space between the low back and the mat keeping your upper to middle ribs pulled down. 

Working in neutral spine is the safest and most effective position to strengthen the back and core and for your muscles to work correctly.

DON’T use momentum to perform the rollup by throwing your arms and whipping yourself up.

Generally people who have weak core muscles or tight hip flexors will be forced to do this.

When you perform the rollup over and over again incorrectly it can eventually lead to lower back injuries.

DO place a small ball or rolled up towel at your lower back and just roll half way down into it for added support. 

Gradually roll down further learning to use the abdominal muscles to articulate the spine up and down.

DON’T  do the swan dive unless you have a healthy spine it can cause compression of the discs. 

DO a modification such as swimming with arms and legs extended.  Draw your abdominal muscles off the mat and alternate lifting opposite arm and leg.

To find a qualified Pilates instructor near you click here.

DON’T let the tailbone come off the mat when you extend your leg up. 

This puts pressure in the lower back and doesn’t allow you to stabilize the hips and pelvis when circling.

DO a modification such as bending one or both legs so the thigh bone can slide down into the hip socket. 

This will help you to circle the leg without the hips and torso rocking side to side.

Check out more pain free Pilates exercises in the new Ebook available here.