For some, lower back pain can become quite persistent and, day in and day out, interfere with ordinary activities. Many treatments and exercises relieve this discomfort.
However, Pilates classes in Dubai have proven to be very effective in building core strength, enhancing flexibility, and promoting the spine’s natural shape—all contributors to alleviating back pain in the lower region.
Here are three best exercises of Pilates for lower back pain:-
Pelvic Curl
The best Pilates classes in Dubai utilise the pelvic curl as one of the core, elementary exercises. It works out the muscles in your lower back, abdominal wall, and buttocks, enabling improved spinal mobility and stability by engaging the core muscles supporting the spine.
How to do it
- Lie down on your back with your knees bent and feet placed flat along the mat, with a hip-width between them.
- Inhale to prepare. Exhale and engage abdominals.
- Starting at the very bottom of your spine, peel your spine up one vertebra at a time off the mat.
- Lift your hips towards the ceiling, then straighten from shoulders to knees.
- Inhale at the top of the movement.
- Exhale, lengths drawing in to articulate the spine down to the mat, one vertebra at a time.
Benefits
- They strengthen the muscles of the lower back, abdomen, and buttocks.
- It improves spinal mobility and flexibility.
- Promotes better posture/overall vertebral alignment.
The pelvic curl is suitable for anyone with lower back problems. It mobilises the spine and strengthens all the supporting musculature without stressing the lumbar area too much.
Single-Leg Stretch
The single-leg stretch stabilises the pelvis and strengthens the abdominals. This may ease some of the back’s stress upon execution.
How to Do It
- Lie down on your back with your knees towards your chest.
- Lift your head and shoulders off the mat, engaging your core muscles.
- Completely extend the right leg to an angle of 45 degrees while embracing the left knee toward the chest.
- Switch legs, pulling the left knee in as you extend the right leg.
- Continue alternating legs, maintaining a steady and controlled pace.
Benefits
- It stabilises the pelvis and firms the core muscles.
- Increased flexibility and mobility in the hips.
- Reduces strain on and pain in the lower back.
A single-leg stretch is a controlled movement that develops coordination and balance while improving the overall stability of the lumbar spine.
Spine Twist
The spine twist exercise mainly enhances flexibility while alleviating pressure and tension in the lower back and hips.
How to Do It
- Sit straight on the mat with your legs extended in front of you and your feet flexed.
- Extend your arms straight out to the sides at shoulder height.
- Inhale to prepare. Exhale, twisting towards the right from the waist area as you rotate your torso.
- Keep your hips and legs still while twisting to avoid straining.
- Take an inhale back to the centre, then exhale, twisting to the left.
- Twist at the waist from side to side, keeping your breathing pattern steady.
Benefits
- It increases flexibility in the spine and further enhances its mobility.
- Releases muscle tension in the lower back and hips.
- It improves the overall spinal alignment and posture.
The twist benefits people with stiffness or back pain because it helps unlock tight muscles and improve the spine’s range of motion.
To Wind Up
Pilates for lower back pain is effective as it focuses on strengthening the core muscles, enhancing flexibility, and improving balance through proper posture. However, you should be regular and keen on your form when carrying out these exercises. Flexibility and strength are built with clear intentions, effectiveness, and flowing movement, all combined to bring out the best outcome from exercise.
If you wish to control your lower back pain in a balanced way, attend the Pilates classes at PAD Pilates & Dance Studio in Dubai. One of the best Pilates studios in town, they offer expert instruction and personal guidance to maximise your health and fitness goals. You can sign up for a session by booking online, over WhatsApp, or by call.