Recently I have been having a lot of people coming in for Pilates with various issues in their backs. These issues include Herniated Discs, Bulging Discs and Spinal Stenosis. It is important to address these issues as Pilates can be a  great alternative to surgery.

I have modified the exercises in the Sequences that we use at The Center Studio to directly address the problem. Most likely the client will not be able to perform forward flexion at the affected area of the back, and as well will not be able to do spinal sequencing (bridging or more advanced Pilates Exercises.

Before I will even do a warm up I like to review the correct way to sit and stand from a chair (leaning forward to weight the feet and letting the momentum bring the body up), as well as the correct way to lay down (the Log Roll, laying on the side and rolling onto the back.

Then in their warm-up I perform the following exercises.
Single Leg Lifts / Leg Changes
Chest Lift while maintaining a neutral pelvis
Chest Lift with Rotation - again maintaining a neutral pelvis
Possibly, depending on the client, I may do the chest lift and chest lift with rotation over the Step Barrel to facilitate ab strengthening.

Exercises I would perform include:
Foot work on the reformer, or
Foot work on the Wunda Chair
100’s prep or the 100 while holding neutral. The client will need to be strong enough to hold the legs up for the full hundred.
For Hip Work - Standing leg press on the Wunda chair - this will facilitate balance as well as engaging the muscles for Gait.
Stretching - Either standing lunge on the reformer or utilize the Ladder Barrel for Stretch - Stretching is important, but over stretching (in the case of dancers) should be avoided.
Arm work - Ped-A-Pul, Supine on the Reformer, Seated Arm Series, or Kneeling Arm series.
Here - planks are a wonderful exercise for people with back issues - once they progress doing the kneeling arm series will really help with their back issues.
Extra Leg Work - I like to do clams, or standing clams on the reformer. This is similar to a single leg skate and again here will help with gait exercises
Lateral Flexion - Side leg lifts
Back Extension - Before doing back extension on the equipment review proper mechanics of back extension by either doing back extension will standing against the wall or laying on the floor. Then progress to back extension exercises on the Wunda Chair (Basic Back Extension or Swan on the Floor, or pulling straps on the reformer will be a great way to teach upper back extension. Please note that these exercises are a progression over time and it may be a couple of months to get into a whole program.

As a teacher one must be patient with their clients and the clients must also be patient with their own progress.

I hope this is a help.

Recently I have noticed that as the “young at heart” / “weekend warriors” are getting on that the activities they are participating in seem to be causing chronic problems in their bodies. I am seeing more and more men over 45 with degenerated discs. I am no doctor, but the one thing that these gentlemen seem to have in common is a love of working out. I can only think that over the years the lifting of heavy weights accompanied by poor form has resulted in these spinal injuries. Injuries which in some cases result in complete and total bed rest.

Isn’t his what we are trying to avoid by exercising regularly? Can’t this be avoided?

By finding a well qualified trainer this can be avoided, and more and more people are finding their way to Pilates in order to release the tension in their backs.

Through the Pilates the client is led through exercises encouraging correct alignment as well as safe and effective movements. These movements can then be integrated into their daily lives allowing them to be pain free from the conditions that begin to happen in their backs.

Also many of the exercises encourage strengthening right at the back giving the feeling of a lengthened spine. This is where the Pilates may actually give the client the feeling that they are taller - or they may actually regain lost height. In my opinion this will decrease the pressure on the back so that the person will have a healthier spine.

So if you are feeling back pain, it is worth having this looked into and know that Pilates might be one way to restore a Healthy Back