6 Pilates Exercises to Alleviate Back Pain


Pelvic Tilt to Pelvic Curl
Pelvic tilt is taught to almost everyone who has back pain, especially low back pain. It teaches us to use our abdominal muscles in a way that supports and lengthens the lower back. Here we start with pelvic tilt, and for those who feel comfortable, move to a spinal articulation with pelvic curl.

Chest Lift
One of the common causes of back pain is not weak back muscles, but weak abdominal muscles. Chest lift is a great ab strengthener.
Do this exercise with care. Your hands give some support to the back of your head, but the work needs to come from the abs—not from momentum or pulling your head up. If you get neck pain, stop and go on to the next exercise.

Swan Prep
Swan prep strengthens the back extensors, the muscles the hold us upright. These muscles are often weak and over-stretched in people who have back pain.  Develop this exercise slowly.  

Child’s Pose
Child's pose is an easy and restful stretch for the back.

Kneeling Arm & Leg Reach
This exercise teaches core stability—something very important for those suffering from back pain.

Cat-cow moves between a backstretch and a back extension exercise. It promotes flexibility in the spine. Many people use it as a warm-up exercise.

Source: www.verywellfit.com