As Pilates becomes more and more popular the number of people practicing and acquiring injuries has increased as well. This could be due to inexperienced instructors, large class sizes, or overzealous exercisers.
Joseph Pilates designed the exercises for rehabilitation not for pain and agony. If done correctly and making modifications to some of the classical moves, where necessary you will find Pilates to not only strengthen your core musculature but to relieve your back pain.
How can you avoid Pilates and Back Pain? Looking at some of the most common Pilates exercises that may contribute to back pain if not done under the watchful eye of an instructor.
Imprinting the Spine: When you imprint the spine into your mat this means you are pressing the spine or back into the mat.
Why Not: This exercise can cause compression on the discs of the spine.
Better Option: Neutral Spine (using the natural curvature of the spine) is the only place where the muscles can work safely and effectively to support the spine in all movements.
Roll-Up: Most people use momentum to do the roll-up.
Why Not: This exercise can cause Pilates lower back injuries when done repetitively and with tight hip flexors and weak core muscles.
Better Option: Use a mini ball at the lower back to help support the back as you roll into it only half way down.
Swimming and Swan Dive: Lying on your stomach with arms and legs extended.
Why Not: These exercises, when lifting the arms and legs to high can cause the back to hyperextend and cause excessive disc compression.
Better Option: Draw the abdominals up off the mat and extend one arm and opposite leg keeping the head down on the mat.
Rolling: Rolling like a ball is supposed to be gentle and like a massaging action.
Why Not: If you have Osteoporosis this exercise can cause fractures of the spine if done too aggressively. Also, by throwing the head and not engaging the abdominal muscles it can cause compression of the lower back as well as whiplash in the neck.
Better Option: Practice just balancing on your tailbone sitting up or lying down hugging your knees and rocking gently back and forth without rolling up to a balance.
Leg Circles: Lying on your back with one leg at 90-degree angle and the other straight on the mat.
Why Not: If you have tight hamstrings keeping both legs straight can pull excessively on the lower back and not allow you to effectively keep the tailbone down and use the abdominal muscles to stabilize the body.
Better Option: Bend the leg you are circling so the spine can relax into its neutral position and then the torso is better able to stay anchored making the exercise more effective.
Monday, May 12, 2008
Back Pain Treatments And Exercises
Back pain and pregnancy are inevitably related. Two out of three women getting pregnant experience this. But thankfully there are general treatments and exercises that can help reduce or prevent it.
1. Self Help Strategies
Generally one should try to reduce physical activities like standing on one leg for long time, climbing stairs, walking long distances and lifting or carrying weights. In between your work, try to take short frequent breaks. Just take a walk break or get some fresh air. At home, lie down comfortably during such breaks.
2. Massaging
Gently massaging the affected area is the most common cure but its effects tend to be temporary. Be careful; take the massage from an experienced person only.
3. Some Alternate Therapies
# Relax in a warm bath.
# Soak a cloth in warm (but not hot) water and place it over the small of your back.
# Use alternate medicines like homeopathy or herbal pills.
# Alexander technique teaches posture control to improve posture, balance and coordination. Learn this technique.
# Reflexology and yoga is also helpful.
# Many pregnant women find relief in acupuncture too, but its merits are yet to be proved.
# Chiropractic treatments can be tried out.
# Anxiety and depression during pregnancy can also be the cause of back pain, sciatica and leg pain. As such, staying relaxed and happy may make you feel better.
# Swimming can be of great help in back pain and pregnancy.
4. Exercise
There are some simple exercises to safely straighten your back muscles in case of back pain and pregnancy.
# Get on your hands and knees. Lift your right arm up so that it is level with your back, and at the same time lift your left leg high but not higher than the level of your hips. Hold this balancing posture for a second. Repeat the process for left arm and right leg combination. Repeat 10-15 times.
# Start as before. Inhale slowly and as you exhale, arch your back upwards. Hold it for 5 seconds and repeat 10 to 15 times.
# Add a twist to the above exercise by drawing your right elbow toward your left knee, and vice versa, while lifting.
# Lie on your back. Lift your head and torso six inches from the ground and hold it for a second. Repeat this 10 to 15 times.
Caution
Be very careful while going in for any medication or exercise during pregnancy. If you experience any abdominal discomfort while exercising, stop immediately and consult your doctor.
Back pain and pregnancy are closely related but can easily be separated! Just give it a try.
1. Self Help Strategies
Generally one should try to reduce physical activities like standing on one leg for long time, climbing stairs, walking long distances and lifting or carrying weights. In between your work, try to take short frequent breaks. Just take a walk break or get some fresh air. At home, lie down comfortably during such breaks.
2. Massaging
Gently massaging the affected area is the most common cure but its effects tend to be temporary. Be careful; take the massage from an experienced person only.
3. Some Alternate Therapies
# Relax in a warm bath.
# Soak a cloth in warm (but not hot) water and place it over the small of your back.
# Use alternate medicines like homeopathy or herbal pills.
# Alexander technique teaches posture control to improve posture, balance and coordination. Learn this technique.
# Reflexology and yoga is also helpful.
# Many pregnant women find relief in acupuncture too, but its merits are yet to be proved.
# Chiropractic treatments can be tried out.
# Anxiety and depression during pregnancy can also be the cause of back pain, sciatica and leg pain. As such, staying relaxed and happy may make you feel better.
# Swimming can be of great help in back pain and pregnancy.
4. Exercise
There are some simple exercises to safely straighten your back muscles in case of back pain and pregnancy.
# Get on your hands and knees. Lift your right arm up so that it is level with your back, and at the same time lift your left leg high but not higher than the level of your hips. Hold this balancing posture for a second. Repeat the process for left arm and right leg combination. Repeat 10-15 times.
# Start as before. Inhale slowly and as you exhale, arch your back upwards. Hold it for 5 seconds and repeat 10 to 15 times.
# Add a twist to the above exercise by drawing your right elbow toward your left knee, and vice versa, while lifting.
# Lie on your back. Lift your head and torso six inches from the ground and hold it for a second. Repeat this 10 to 15 times.
Caution
Be very careful while going in for any medication or exercise during pregnancy. If you experience any abdominal discomfort while exercising, stop immediately and consult your doctor.
Back pain and pregnancy are closely related but can easily be separated! Just give it a try.
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