Pilates Exercises for Lower Back Pain to Help Relieve Tension

 Lower back pain is a common problem among people of different ages.

The reason behind its high prevalence is the wide spectrum of lower back pain causes.

From herniated discs and muscle spasm to non-specific lower back pain.

Lower back pain


However, no matter what the cause is, using Pilates exercise customisation you can successful use Pilates for rehabilitation to help you get rid of your back pain symptoms.

Research into using Pilates for injury rehabilitation

“No Pain, no gain” applies to some exercises, but not to Pilates; Pilates is a pain-free, gentle style of exercise that also yields amazing results without leaving you sore the day after.

In fact, researches have proven that Pilates exercises can effectively:

-      Improve mobility,

-      Reduce the risk of injuries

-      Decrease muscle soreness

-      Improve flexibility

-      Strengthen muscles

Pilates exercises for lower back pain (500)

Is your lower back pain holding you back from enjoying your life to the max?

Try these Pilates exercises for lower back pain to improve your symptoms:

1-   Single-Leg Raises

Do you have poor posture?

You can start with this simple Pilates for Rehabilitation exercise that fires your core muscles and improves your core stability.

Simply lie down with your both knees bent, feet planted on the floor and lift one leg so that both your hip and knee are at right angles.

Make sure you tuck your tummy in, breathe and perform the exercise in slow, controlled manner. Repeat 10-15 times

Single-Leg Raises


2-   Bridging Exercise

It is time to bring your glutes and hip muscles into play by including this exercise in your Pilates for injury rehabilitation programme.

Lie down with your knees bent and your arms by your side, tuck your tummy in and lift your hip off the floor as far as you can. Hold the position for 5-10 seconds, relax and repeat.

3-   Advanced Bridging Exercise

After enjoying the bridging exercise for 2 weeks, it is time to take your glutes and core strengthening to the next level by advancing your bridge training.

This variation further strengthens your glutes, hip and core muscles while also engaging your pelvic floor and diaphragm. 

From the same position as bridging, combine bridging with single leg raises by lifting one of your legs to right angles at the hip and knee. Repeat 5-10 times for each leg.

Don’t forget to keep breathing as you exercise and tighten your abs throughout.

4-   Planking

Planking is one of the most effective exercises to do while considering Pilates for injury rehabilitation.

It targets all your body muscles at the same time with special focus on your core and back muscles.

To start this exercise, lie on your tummy, lift and support your body on your elbows and toes.

Keep your body and neck straight, and make sure you are not holding your breath.

Hold this position for as long as you can. You can start at several seconds and make it longer as your progress.

To make this exercise harder, support your body on your hands instead of the elbows.

5-   Side Planking

To level up your planking exercises, try the side plank.

This exercise challenges your core, obliques, shoulder, hip and certain parts of your leg muscles. It literally activates all your body and helps you improve your posture, strength and balance.

Simply sleep on your side, lift your body up supported on one elbow and one foot; keep your body straight and avoid holding your breath. Hold for as long as you can and repeat for both sides.

6-   Side Bending

Add a stretching component to your Pilates for injury rehabilitation programme by stretching your back, hips, legs and shoulders.

This exercise will help you improve your posture and spine alignment.

From the same position as the side plank, left your arm up over your head and reach as far as you can as if you are trying to touch the floor.

Hold this position for 5-10 seconds, and repeat 5-7 times for each side

Join Customised Pilates Programme for Flexibility

Are you looking for an all-in-one programme to improve your back tension?

Pilates for Rehabilitation is a golden choice in treating back pain because it is 100% customised to what you will require therefore it harnesses countless benefits including: better core strength, flexibility and back muscle strengths, balance and stability.

Learn more about Pilates and how it can help you get rid of your symptoms by reading our full Pilates for back pain article.

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