Health & Fit5 Pilates Exercises To Ease And Prevent Back Pain
Should Instability Training Be Part of Your Workout?
Instability training is popular in many fitness circles, including CrossFit, HIIT, and yoga. It can strengthen your core and trunk muscles — so, is it worth doing?
Nagging back pain can come at any age, and all too many of us are familiar with it. According to the American Chiropractic Association, half of all working Americans report feeling back pain every year, and as a nation, we spend at least $50 billion annually to find relief. Ouch.
The good thing is, most back pain isn't caused by a serious medical condition, but rather everyday habits like poor posture, exercise, or simply sitting too much. (This is the one most essential move you can do to counter sitting all day.) By strengthening the core and releasing tension and tightness around the upper and lower back, you can usually ease the pain—and even prevent it.
Pilates Is Nearly 100 Years Old And Still One Of The Best Total-Body Workouts
Here's everything you need to know before your first Pilates class.
The Pilates exercises below will connect you to your deep core muscles so they can support your back and remove strain there. To really feel a difference, do this routine twice a week consistently. Do note that it's best to consult a doctor and get to the root of your back pain before starting a program like this on your own. Remember to go slowly and gently, and always listen to your body—you should never do anything that hurts! (Work your core even more with the fun, fat-blasting workout routines in Prevention's new Flat Belly Barre!)
This exercise strengthens the low back, as well as the quads, glutes, hamstrings, and abs. It's essential that you engage your abs in this position to avoid sagging into the low back and straining it. (Here are 5 signs your back pain may signal a more serious problem.)
8 Ways to Make Bodyweight Exercises More Challenging Without Adding Weights
Not ready to pick up a pair of dumbbells? These tiny tweaks can make all the difference.
- Lie on your back with knees bent and feet positioned about a hand's distance from your butt. Keep your arms long at your sides with palms flat on the floor.
- Press through the entire area of your feet, squeeze your backside, and lift your hips off the floor until your shoulders, hips, and knees are in a straight line. Relax your upper body and make sure you don't roll into your neck. Hold in this position for a slow count of 10.
- Inhale as you slowly lower your body back to start position, remembering to keep your core engaged. Perform 2 or 3 sets of 10-12 repetitions.
This exercise strengthens the muscles in your back. For it to be effective, you must keep a long spine and engage your abs for support throughout the movement.
- Lie on your stomach with legs joined together in a straight line. Keeping your shoulder blades settled back and away from your ears, stretch your arms straight ahead and pull your abs in.
- Extend and raise your arms and legs out and up off the floor and lengthen your spine so that your head must come off the mat to stay in line with it. Keep your gaze down at the mat to avoid crunching your neck, and protect your lower back by anchoring your pubic bone to the floor.
- Alternate lifting right arm and left leg, then left arm and right leg, pumping them up and down in small pulses as fast as you can in a swimming motion. Focus on the length, not height, of your limbs. Continue for 30-60 seconds. Repeat 2 or 3 more times.
Half Chest Curl
Here’s What Pilates Mogul Karen Lord Eats in a Day to Look (and Feel) Incredible
From chocolate-covered nuts to vegan pizza, here’s everything Pilates instructor Karen Lord eats in a day.
Rather than do full sit-ups, which can aggravate your low back if you're experiencing pain there, strengthen your abs in this half chest curl that also works your back muscles. (Also try adding these 5 simple moves that prevent back and neck pain into your daily routine.)
- Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck for support. Proper form prevents excessive stress on your low back, so make sure your feet, tailbone, and lower back remain in contact with the mat as you continue through this move.
- Tighten your abs and peel your shoulders off the floor, breathing out as you raise your shoulders even higher. Try to work from your core, and don't lead with your elbows or pull on your neck. Hold here for a second, and then slowly lower back down. Repeat 8-10 times.
If you only have time for one pose, this is the ultimate core move. It really works the entire midsection, including the deep core muscles and the back, as well as the waist, hips, legs, buttocks, arms, and shoulders.
Virtual reality experiences can help ease severe pain, study says
"We found that VR helped reduce many types of pain," a researcher says.
- Lie on your mat and place your elbows directly under your shoulders. Tuck under your toes and press firmly through the backs of your legs and heels.
- Engage your lower abs and tighten your core as you lift your body up off the floor and come into a straight line from head to toe. Don't let your ribs splay open or your butt sag or lift too high. (These are the 4 most common plank mistakes—and how to fix them.) Hold for 30-60 seconds, then lower down. Repeat 2 or 3 more times.
This restful stretch is a nice way to end a low back series because it helps align the spine and release tension in the low back. (If you enjoy gentle yoga poses like this one, try these 7 yoga poses you can do even if you're suffering from back pain.)
- Start on hands and knees, then bring your hips back to sit toward your heels as much as possible. If you need more of a lower back stretch, keep knees closer together; if you need more of a hip stretch, take knees farther apart.
- Stretch your arms out in front of you with palms resting on the floor. Relax your forehead to the ground, and breathe deeply.
- To come out, crawl your hands toward your legs and slowly sit up. Let the head be the last to come up. Repeat and hold again for as long as needed.
Your Leg Pain May Indicate Serious Health Problem.
Peripheral artery disease (PAD) is a condition that causes leg pain and could contribute to cardiovascular problems.
7 Simple Core Exercises That Prevent Lower Back Pain
UC San Diego Health's Dr. Douglas Chang shows us seven simple exercises that can help prevent lower back pain. Learn more about Sports Medicine at UC ...
15 min Pilates Workout for Back Pain - Be Pain Free!
Don't turn your back on your back pain (incl lower back pain)! Doing his back pain relief workout regularly will help to improve core strength, crucial in supporting ...
Thursday, 18 july 2019
It's rare, but it does […]
Saturday, 07 september 2019
The “Perfect 10” athlete says the circular bumps cover her entire […]
Friday, 09 august 2019
How Brad Pitt Got His Once Upon a Time Six Pack […]
Monday, 05 august 2019
Denise Richards is sending a big thank you to a few eagle-eyed viewers who noticed her thyroid looked unusually large. © Nicole Weingart/Bravo/NBCU Photo Bank/Getty Denise Richards The Real Housewives of Beverly Hills star, 48, said that they spotted the abnormality on her neck during the […]
Thursday, 22 august 2019
As she tells the story, my mom is sobbing a deep, guttural cry. Something I haven’t really seen from her, ever. Sure, I've seen her cry, plenty of times and for plenty of reasons. But this is different. It seems heavier. Maybe it's because this was something she had never really told […]
Influencer Dani Austin Shared an Emotional Video About Her Hair Falling Out and Getting Her First...Monday, 15 july 2019
Two words: Hair loss. Guys talk about it all the time, but women? Not so much. Now, influencer Dani Austin is changing that. Austin recently posted an emotional video to YouTube. It opens with her crying in the car, saying through tears, "I'm frustrated with myself because I don't want to […]
Thursday, 04 july 2019
Tyler King, who owns a water sports business, says he did not directly touch water the day he was infected. He noticed his left bicep had started to swell, then tripled in […]
Do YOU have a photographic memory? Take this test to prove your powers of recall (but only 1% will...Thursday, 25 july 2019
Players from around the world have been challenged by a memory game by Lenstore, which asks people to look at a series of pictures for seven seconds each, and then answer […]