Do these words sound familiar to you?
I've got a number of clients in my studio who have said this lately. They said they felt completely fine and then "just like that" they threw their back.
It can be something simple like reaching down to put dishes in the dishwasher, clothes in the washing machine or picking up a kids' toy. Maybe they have had a day of gardening or painting and before long, they are lying on the floor with a heat bag wondering how did that happen?
I'm not going to pretend I know what caused your back pain. It could be something more serious like a slipped disc. Or maybe it's a recurring back niggle that sometimes you get under control, and other times it flares up.
I'm a big advocate for seeking professional help - whether that's acupuncture, an osteopath, a physio or chiro. Or maybe your GP. My clients with back pain know what their go-to is to help alleviate some of the pain. But we need to get to the root cause and find a way to get that pain under control and ideally gone for good. This is where I believe Pilates can help.
Some scientists, who know far more about this than I do, assessed and analysed different movement types to determine what exercises give the best results for chronic lower back pain. And guess what one of the winners was? You guessed it, PILATES! Cue happy dance. And feet in straps.
"Pilates exercises were found to be more effective for pain outcomes than other comparison treatments and other types of exercise treatment”*
If you want to read the full article, Journal of Physiotherapy, Volume 67, Issue 4, October 2021, Pages 252-262, available here - https://www.sciencedirect.com/science/article/pii/S1836955321001028?via%3Dihub . What can I say, I'm still a lawyer at heart and like evidence that is appropriately referenced.
So let's get you strong and kick that back pain to the curb! I want to build up strong glutes, a solid core (yes that means ab workouts) and a nicely aligned spine where all of your body works in harmony.
There's no quick fix. I won't have you feeling fantastic in 4 weeks - I'll try but it may not be that quick to becoming pain-free. However, with consistency and commitment, I believe Pilates will help alleviate your back pain. Fo those new to my blog, have a read of my earlier post and how I hurt my back and found Pilates Eggplant: The reason I started Pilates (wellspringpilates.com.au)
So how do we get there, you ask? For those with back issues, I would suggest twice weekly sessions for a period. Private 1-on-1s are even better if you have the time and money as we can focus solely on YOU. The execution of each move, my hands-on guidance and targeted exercise to build up strength.
But it's not just booking your classes, you can do things from home as well. Focus on bending your knees when you reach down. Even better, a full squat! Watch how heavy your items are - if you need to do an extra grocery bag run from the car, so be it. Little things can make a big difference.
And listen to your body. When you get a warning niggle or feel a bit tight in your lower back, give your body the attention it needs. A massage, stretching, an extra Pilates class for the week. LISTEN. You might just save yourself some time on the floor with a heat pack.
Till next time Wellspringers,
Love Holly
PS Clearly I'm not a doctor. Just a lawyer turned Pilates instructor. So always follow your gut and seek professional medical advice if you are worried about your back (or other health matters!) No one will care for yourself if you don't.
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