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some Bay Area
Variety
Pilates
exercise and back pain
submitted by Pilates Studio
The important principles of Pilates are consistent with an exercise program
that promotes back health. In particular, learning awareness of neutral
alignment of the spine and strengthening the deep postural muscles that
support this alignment are important skills for the back pain patient.
Patients with pain stemming from excessive movement and degeneration of the
intervertebral discs and joints are particularly likely to benefit from a
Pilates exercise program. In addition, postural asymmetries can be improved,
thus decreasing wear and tear resulting from uneven stresses on the
intervertebral joints and discs.
Pilates improves strength, flexibility and suppleness of the muscles of the
hip and shoulder girdle. Fluid and supported movement through these joints
helps prevent unnecessary torque on the vertebral column.
The Pilates program also teaches awareness of movement habits that may
stress the spine, and helps the patient change these habits to those that
preserve neutral alignment. Awareness of excessive tension and the use of
proper focus helps the patient use the body efficiently.
Pilates considerations for back pain patients
Before starting any new exercise system, it is always advisable to check
with a physician or other healthcare provider. Before starting a Pilates
exercise program, it is important to check that the potential instructor has
received training in the Pilates exercise system, and that he or she
understands any specific back problems. If a patient starts Pilates after
physical therapy, the physical therapist should outline the exercise
principles identified as particularly important for his or her
rehabilitation.
Individuals with significant back problems may benefit from several
one-on-one Pilates sessions with a qualified Pilates instructor. While more
expensive than a group class or mat class, the time, money and effort
devoted to learning the exercises correctly can be well worth the
investment, as exercises performed incorrectly can make a back problem
worse. Initially, twice-a-week sessions tend to be helpful to learn the
program more quickly. After that, weekly Pilates exercise sessions may be
enough if the individual practices between sessions.
The principles of movement important for back health are taught in some of
the simplest exercises of the Pilates system. One cannot underestimate the
benefit of simple exercises that support the deep postural muscles of the
trunk, awareness of neutral alignment, and supple use of the shoulders and
hips. It is best to learn exercises that can be practiced at home between
scheduled Pilates sessions.
Given its roots in ballet and dance, some of the movements in the Pilates
system are very difficult and challenging. Many of the exercises should be
avoided for individuals with significant back pain or degenerative disc
disease. Remember, it is always advisable to first see a physician prior to
starting any exercise program.
As a general rule, back patients should avoid exercises that push the spine
into extremes of flexion or extension, or combine flexion with side bending
or twisting the spine. These motions place excessive stress on the
intervertebral discs. Also, it is important to avoid fatigue - either mental
or physical - which is when proper form is lost and injuries more likely to
occur.
The exercises in the Pilates system should be challenging (both mentally and
physically) but not so difficult that they cause anyone to struggle. If an
exercise causes pain—it is best to stop and tell the instructor. The
exercise may be too difficult, or the person may need additional help to do
it correctly.
Finally, it may take awhile for the full benefits of a Pilates exercise
program to be realized. Just as problems that create most back pain problems
happen gradually over time, learning to use one’s muscles in a way that
support - rather than stress - the spine takes time and commitment.
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