3 Amazing Pilates Exercises For Lower Back Pain That You Must Try

Let’s admit it, almost everyone of us has experienced lower back pain at least once. It is a common health condition that occurs due to many reasons namely prolonged sitting or lying down, sleeping in awkward positions, or by lifting too much weight.

The good news is that Pilates can reduce lower back pain to a greater extent by trying different abdominal as well as stretching exercises. Also, Pilates for lower back pain is simple to perform and can be learned in a short period of time.

The Pilates exercises mentioned below are highly recommended if you want to lower back pain and eventually eliminate it completely. They will strengthen your core muscles and offer easy stretches for your back muscles.



The pelvic curl is one of the easiest Pilates exercises to learn, which is why it is taught at the beginning to practitioners.

It demonstrates a flexible way on how one can use the abdominal muscles to lengthen the back.

  1. Lie with your knees bent on the ground and feet flat touching the surface. Gently place your arms on the sides with your palms facing below.
  2. Relax and loosen your neck, lower back, and shoulders.
  3. Breathe in and out as you adjust and then slowly curl the pelvis and spine from the ground.
  4. Inhale and hold once you reach the top and make sure the pelvis is at the maximum tilted position.
  5. Exhale slowly and lower the body in the position you started from.
  6. Repeat.


The hamstring stretch is a great Pilates stretching exercise that you can try. Stretching the hamstring muscles easily helps you release strain in the back and eventually enhances the lower back posture.

  1. Lie on the back with one of the legs bent and the other elevated as if pointing right at the ceiling. (Tip: You can also use a resistance band to keep your leg up in one position.)
  2. Keep your leg erect and then pull it near you without bending it. Do this until you experience a stretch.
  3. Inhale and exhale steadily as you keep going and relax.
  4. Once you feel a stretch at the back of your thigh repeat with your other leg.


This Pilates exercise is perfect to gain core stability, which is necessary for those with back pain. It helps balance your entire torso’s muscle system too.

  1. First, kneel on your hands and knees. Make sure your hands are under the shoulders and the knees are below your hips while the spine stands neutral.
  2. Keeping your torso stable, try to extend one arm ahead and the opposite leg back as you balance with your fingertips and toes on the ground.
  3. Lift the extended arm and leg from the ground as you keep your belly pulled in to balance the torso.
  4. Repeat.

Do try these simple Pilates exercises and see your back pain vanish with regular practice. If you need expert guidance, you can also join a dedicated Pilates fitness studio and enroll for daily sessions.

Or better yet, visit us at our own fitness center in Dubai. The PAD offers a wide range of best Pilates classes in Dubai with all the professional guidance at affordable pricing. Get in touch with us today!