Why is it important to look after your lower back?

Back pain is very common, and 80% of us will experience it at some time during our lifetimes.[1]Most lower back pain is acute, or short-term, lasting a few days to a few Back pain is very common and 80% of us will experience it at some time during our lifetimes.[1]Most lower back pain is acute, or short-term, lasting a few days to a few weeks. However, the increase in modern sedentary occupations and lifestyles has led to a rise in chronic, longer lasting conditions.

Factors that can contribute to back pain include:

  1. Bad work practices and lifting techniques
  2. Poor posture
  3. Being overweight
  4. Lack of exercise
  5. Pregnancy
  6. Stress
  7. Smoking[2]

When should I start to worry about my lower back?

If your lower back pain is starting to affect your movement and enjoyment of your normal activities, then it’s time to seek help. While lower back pain is rarely dangerous, it can be very uncomfortable, and you should seek assistance from a doctor to see if arthritis, ruptured disc or other spinal issues are the underlying cause of your back pain.

 From Ashes

Prevention

There are many treatments for lower back pain including medication, acupuncture or chiropractic. But often, the best cure for lower back pain is prevention.

Research shows that Pilates exercises that specifically target the core are effective in the prevention and management of lower back pain[3]

One of the main causes of lower back pain is the weakness in the core stabilising muscles. With a custom  Pilates exercise regime you will learn how to ‘switch on’ your core, become more mindful of your posture and strengthen the muscles that support your lower back.

Consequences of untreated lower back issues

Without treatment or prevention the destabilisation of the spine, which causes lower back pain can trigger pain in other parts of your body and in some cases lead to chronic pain.[4] People dealing with long-term, chronic pain can have trouble concentrating, are unable to perform daily tasks and often experience emotional side effects such as depression and sleep issues.

Pilates exercises to strengthen and stabilise your lower back muscles

  • The Pelvic Tilt – uses the abdominal muscles to support and lengthen the lower back
  • Chest Lift – strengthens core abdominal muscles
  • Swan Prep – strengthens the back extensors – the muscles that keep us upright
  • Child Pose – gently stretches the lower back
  • Kneeling Arm & Leg Reach – promotes core stability
  • Cat/Cow – encourages spine flexibility
flat abs-chest lift-floor pilates-private-class

Want to take action?

We have a new gentle workout class beginning in February 2017! This class is an introduction to Pilates Principles with its key objectives being to build core strength, address existing injuries and prevent strain, as well as improve breathing and movement integration. Check out this class and other classes for 201

  • [1] http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
  • [2] http://www.health.vic.gov.au/edfactsheets/downloads/lower-back-pain.pdf
  • [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684152/
  • [4] http://www.emedicinehealth.com/low_back_pain-health/page5_em.htm