It is estimated that over 80% of people in the UK have had lower back pain at some time in their lives - our spines and the muscles and ligaments that surround it are often paying the price for our increasingly sedentary and tech-led lifestyles.
So what's the problem?
Spines are strongest in their neutral position, where the natural curves can support the skeleton, absorb shock and protect the spinal cord running down their length. Whilst we will move in and out of neutral doing daily tasks, prolonged misalignment of the spine can lead to pain in the lower back. Sitting or driving for long periods can pull the lumbar spine out of alignment, causing strain, whilst hunching over a phone or screen for hours can lead to a rounded posture (kyphosis). Ongoing poor movement habits or excessive loading of the muscles can also, over time, lead to back pain. Even the pesky ageing process is slowly turning our plump, juicy intervertebral discs into something resembling an overdone hamburger… This reduces space between the vertebra and can contribute to conditions such as osteoarthritis or a pinched nerve. All of the above, combined with general wear and tear, mean that many of us have been known to shout Ouch! My back! :-/
But it's not all doom and gloom!
Pilates can help with the management and prevention of lower back pain and here’s why…
It's really important to continue to move through experiencing lower back pain. Avoiding movement to try and avoid pain compounds the problem because it impairs the rehabilitation process and can lead to muscle de-conditioning, poor movement patterns and further problems. Through fear avoidance, acute pain can become chronic pain. It could be said (and it has) that fear of pain is more damaging than the pain itself.
Pilates is a good exercise choice to keep people moving through their back pain as it is a low impact exercise suitable for most people and designed to promote correct skeletal alignment and improve overall fitness, flexibility, and strength. Practising Pilates can help to create a strong and supple spine in a number of ways, such as:
stretching and lengthening the spine, creating space between the vertebra and releasing tension
developing the deep intrinsic muscles that run the length of the spine and are responsible for sequential and controlled movement
promoting rehabilitation through helping to mobilise and release any areas of the spine that may be 'locked out’
strengthening the core (the muscles that stabilise the trunk) and thus supporting the correct position of the spine
If you practice Pilates regularly, the good posture and correct movement patterns that you learn during the class should transfer to your day-to-day movements, helping to keep your spine strong and prevent further injury.
So for those looking to get their backs back on track, why not try Pilates?
For more information about looking after your back visit, www.backcare.org.uk
For more information about Life and Limb Pilates visit: www.lifeandlimbpilates.co.uk
Note: If you have lower back pain, your Pilates teacher will always ask you to check with your doctor or specialist before starting. Some exercises are to be avoided and your instructor will be able to design a suitable programme for you. Look for someone with a qualification in the management of lower back pain.
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