Ask the Expert:How Pilates Can Ease Back Pain
- 55pluswellness
- Mar 24
- 3 min read
BOOTCAMP PILATES RESPONDS
You’re reading a preview of the March/April 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit MA25
Problem: I know I’m not the only one struggling with this—back pain. For me, it started as a dull ache after long car journeys, but now I feel it almost daily—whether it’s stiffness in the morning, an uncomfortable twinge when I bend down too quickly, or a nagging tightness after sitting too long. I’ve spoken to friends, and many of them say the same thing: years of bad posture, muscle imbalances, or just the natural wear and tear of life seem to catch up with us. It’s frustrating because I want to stay active, but some days, my back has other ideas! What can I do to ease the discomfort and keep moving without making things worse? JEANNE W, ESTEPONA
Answer: You can start relieving your back pain with Pilates exercises at home using just a chair, a wall, or the floor. Here are my recommendations for gentle, effective movements to strengthen your core, mobilise your spine, and ease back discomfort:
PELVIC TILT ON THE FLOOR
How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Gently tilt your pelvis so your lower back presses into the floor, then release. Repeat 8-10 times.
Result: This warms up the lower back, improves spinal mobility, and strengthens the deep core muscles that support your spine.
SEATED SPINAL TWIST
How to Do It: You can do this sitting on a staircase or sturdy chair. Keeping your feet flat on the ground, place one hand on the opposite knee and gently twist your torso, looking over your shoulder. Hold for 5-10 seconds, then switch sides.
Result: Twisting helps improve spinal flexibility and releases tight muscles along the sides of your back.
WALL ANGELS
How to Do It: Stand with your back against a wall, feet a few inches away from it. Press your lower back into the wall and raise your arms into a "goalpost" position. Slowly glide your arms up and down the wall, keeping contact as much as possible. Repeat 8-10 times.
Result: This strengthens the upper back and shoulders, improving posture and reducing strain on the lower back.
HAMSTRING STRETCH (USING A CHAIR OR WALL)
How to Do It: Sit on the edge of a chair, extend one leg straight out with your heel on the floor, and keep your back straight. Gently hinge forward from your hips until you feel a stretch in the back of your thigh. Hold for 20-30 seconds and switch sides.
Result: Tight hamstrings can contribute to lower back pain. This stretch helps release them and reduces tension on your spine.
CHILD’S POSE
How to Do It: Kneel on the floor, sit back on your heels, and reach your arms forward as you lower your chest to the ground. Hold for 20-30 seconds, breathing deeply.
Result: This gentle stretch releases tension in the lower back and hips while calming the mind.
STANDING ROLL-DOWN
How to Do It: Stand with your feet hip-width apart, knees slightly soft. Slowly roll down through your spine, vertebra by vertebra, letting your head and arms hang heavy. Roll back up slowly. Repeat 5-6 times.
Result: This improves spinal mobility, stretches the back, and increases circulation to tight muscles.
TIPS FOR SUCCESS
- Move slowly and with control—never force a stretch or movement.
- Focus on your breathing to help relax tight muscles and reduce tension.
- Practice these exercises 2-3 times a week for noticeable improvement.
These simple but powerful movements will help ease your backache and build the strength and flexibility needed to prevent future discomfort.
Wishing you a pain-free and mobile future!
The Bootcamp Team x
ABOUT BOOTCAMP PILATES
Welcome to Studio Bootcamp Pilates Espana, your sensational fitness oasis in Estepona. Unleash your potential with electrifying classes, empowering instructors, and an unforgettable community. Witness an incredible transformation in just 2 classes. Ignite your passion for living your best life. Experience Bootcamp Pilates España - the pulsating heartbeat of Estepona.
Our dynamic Reformer Pilates workouts give you an intense, no-impact stretching and toning workout. Every class is taught by a highly qualified instructor and every class is different. They are energetic, invigorating and fun. It’s a fantastic way to get the body you want in a matter of weeks.
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You’re reading a preview of the March/April 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit MA25
