Breathe wide and full into the back and sides of your rib cage, before releasing. Now try again but this time try adding several breaths as you hold the gentle internal zip. You should be able to feel them engage, gently hollowing away from your fingers. Notice what happens to your lower abdominals? If you wish you can check placing your fingers just inside your pelvic bones. Then gently draw these muscles up inside like an internal zip. Breathe out, and gently squeeze your back passage as if trying to prevent passing wind and bring this feeling forward to your pubic bone.Take a few breaths, wide and full into the back and sides of your rib cage. Place a flat folded towel beneath your head if it is more comfortable. Check that your pelvis is level (neutral) and your spine retains its natural curves. Lie on a mat on your back with your knees bent, feet hip-width apart and parallel. A few minutes relaxing in this position can also help release tension in your back. In this starter exercise you learn the ABCs on how to position your body, breathe and activate your deep core muscles. Joseph Pilates said that If your spine is inflexibly stiff at 30, you are old, if it is completely flexible at 60, you are young.’ ‘A strong and flexible spine is high on our list of priorities. Robinson also maintains that Pilates is the ideal exercise for anyone concerned with the health of their back, because it puts you back in control of your body. This entails re-educating movement patterns and working on the deep back and abdominal muscles which support the spine.’ ‘We teach clients how to move their spine sequentially with control. ‘The goal of Pilates is to make the spine both stable and mobile,’ says Lynne Robinson, Pilates Guru and co-founder of Body Control Pilates. These muscles are important for coordinating movements. Pilates can strengthen and train the small and large muscles attached to the spine. One of the main reasons people suffer from back pain is poor posture. Pilates promotes a strong and flexible spine Pilates can go a long way to treating and even preventing back pain. But the good news is, there is plenty you can do to treat back pain without having to rely solely on medicines.
If you’re one of the unlucky people who struggles with a sore back, you might be starting to lose hope.
‘Partly through increases in the numbers of older people, partly from obesity, partly from our increasingly sedentary lives and potentially from doing the wrong exercises and being injured during sport.’ How Pilates can help ease back pain ‘It appears back pain is on the increase,’ Dr Chtinavis explains.
It affects one in 10 people and it is on the rise, according to Dr Bhupal Chitnavis, Consultant neurosurgeon at London Bridge Hospital. In fact, one study found that lower back pain is more debilitating than any other condition. When back pain strikes, it can be brutal.
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