Back Pain

Pilate Exercises for a Healthy Spine

Pilates for Back Pain
Pilates for Back Pain

Exercises are very effective for back pain which you already knew. And Pilates is the topmost in the list of helpful back exercises. The following slides will give you the important 4 Pilate exercises that prevent back pain. Taking a doctor’s concern before beginning these exercises is needful.

Cat/Cow Pose
Cat/Cow Pose

This is a warm up exercise for your spine. This pose strengthens and lengthens the spine muscles.

Begin with hands, followed by knees. Inhale and gaze up as you begin arching your spine. Now exhale by engaging the abdominal muscles and keep your belly button toward the spine as you look at your navel. Repeat this pose 5 – 10 times a day.

Chest Lift
Chest Lift

This is similar to basic crunch, however the difference is it moves deeply targeting your abs.

Rest on your back with bent knees and flat feet, about a hip distance apart. Bring your hands behind the head touching the fingertips. Elbows will be wide open. Inhale and follow by exhaling. Keep your belly button toward your spine and lift the shoulders away from the ground. Inhale again while releasing to the ground and repeat this 6 – 8 times a day.

Pelvic Curl
Pelvic Curl

Eases low back pain. Regular practice of this exercise engages your abs in supporting and lengthening the low back.

Rest on your back with bent knees and flat feet. Keep your arms straight along your body sides and let the palms touch the ground. Deeply inhale and take on your abs to lift the hips away from the ground. Now exhale and roll back slowly using core muscles. Repeat this 3 – 5 times a day.

Child’s pose
Child’s pose

This is a simple restorative stretch exercise. It helps in stretching the sore muscles of the low back.

Bring your hips towards the heels and stretch your arms ahead of you and let the palms touch the floor. Press your forehead to the ground and involve in some deep belly breathing. Bring your hands gradually towards the legs and sit up slowly. Repeat this 3 times a day.

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