3 Pilates Exersizes To Stop Back Pain Forever

Eight out of ten adults suffer back pain. For most people it comes from bad posture or from the every day stresses we put on our bodies.

Pilates exercises correct bad posture and relieve tight muscles. Originally created to rehabilitate injured athletes, Pilates exercises are designed to help the back to recover from strain or injury. Regular Pilates sessions have been proven to reduce aching and to stop back pain forever.

Choosing the right Pilates exercises for your back is important. The goal is to strengthen the muscles and prevent future muscle stress by stretching out tensions.

Here are 3 Pilates exercises to stop back pain forever:

Pelvic Tilt

The most commonly prescribed Pilates exercise for back pain. This exercise benefits the lower back and helps readjust the spine. This position starts from a neutral spine, allowing the spine to curve naturally and not down into the mat. Exercising with the spine in it’s natural curve strengthens the back.

Pelvic tilt is the best exercise to relieve lower back pain. It also teaches how to use our core muscles to support and lengthen the lower back.

To stop back pain you will need to ensure that your strengthen surrounding muscles. Your back should always feel supported and your posture should be balanced.


This is an extension exercise. Swan challenges and stretches your body. It is an excellent way to relieve tension especially in the middle and upper back.

Swan is hugely beneficial to people who feel strained from sitting at a desk or have a forward bending posture. Swan acts as a counter stretch to the usual forward flexing exercises. By pulling ourselves upwards we strengthen our upper backs.

This is the best Pilates exercise to strengthen the muscles that hold us upright. Swan strengthens the core by engaging the shoulders and abdominals.

If you find this stretch difficult or painful take it at your own pace. There is no perfect Pilates exercise. Perfect Pilates is doing what feels best for your body.

Opposite Kneeling Arm and Leg Reach

There are different levels of this exercise. If you are not comfortable with balancing on only one leg and arm you can take it slower. Stay balanced on two legs and extend just one arm.

If you are confident enough to balance on an opposite arm and leg you will find the stretch very beneficial. This exercise helps warm up different groups of muscles and enhances our coordination and balance. The main goal of Pilates is to find balance in our bodies, stretching from alternate sides creates an even muscle work out.

In this exercise we keep the spine strong and straight but hold our weight in our abdominals. Your back carries so much weight every day, unloading that weight builds strength in other muscles. To get the best from this exercise we do not bend our spine. Constant bending is one of the main causes of back pain.

Exercises like this are amazing for helping back alignment. Learning to keep your body in proper alignment is the best way to alleviate your back pain.

After a Pilates session you should always remember what you have been taught. Try to apply the principles to every day life. Considering your posture and alignment definitely helps to end back pain.

The best thing about Pilates is that all exercises can be adapted to your own needs and levels. Don’t be intimidated or scared to try Pilates. Practised properly Pilates is an amazing way to heal and strengthen your body.

To get the best benefits from Pilates exercises we advise signing up to a class and talking to your qualified instructor. They will be able to help you assess your back pain and advise the best routine for you.

How has Pilates helped you? Let us know your experiences in the comments below…