I want you to think about all of the people that you know for minute, including yourself.  Now, out of all of those people, how many of them experience back pain?  I am sure that the number is higher than you thought that it would be and in reality, it could be much higher, because you may not know that some of the people that you didn’t include, have it too!

The pain that you experience with your back pain may not be as bad as someone else’s or it could be much worse.  It all depends of the cause of your back pain and the symptoms that you normally experience.  That doesn’t really matter though, because even the smallest amount of back pain is too much!

Here are the most common causes of back pain:

  • Bone – Pain can happen when there is something wrong with any of your vertebrae, of which you have thirty-three.  While you could be suffering from a fracture, most of the time, the cause is from a bone disease.  Two of the most common bone diseases are osteopenia and osteoporosis.  Any one of these bone ailments are discovered via x-rays or a blood test.
  • Joint Inflammation – Inflammation occurs within the joints between the vertebrae and it is the most common cause of back pain.  The pain can be felt any time that you move, but it gets worse when you lean to the side or towards the back.  You will mostly feel the pain in your bottom or lower back and nowhere else.  There are numerous reasons why your joints are inflamed, but it is usually from arthritis or a bone condition.
  • Nerve Root Compression – This cause is also referred to as sciatica or lumbar radicular pain.  Basically, the nerve that leaves the spine is compressed and all you can feel is sharp shooting pain.
  • Osteoarthritis – Overuse of a joint can cause osteoarthritis and it is a common problem for those who do the same thing over and over again at work or while doing sports.  This back pain cause is similar to joint inflammation, but you will find you are stiffer if you have this problem.
  • Disc – No one ever wants to hear that they have a problem with one of their discs in their back, because that can be one of the most painful types of back pain.  This often occurs as nerve compression and the pain will go from your bottom all of the way down your leg.


Anytime you have lower back pain, your life is going to be affected.  While you can see a doctor for your back pain and take medication, there are a few other options that you can try at the same time.  One of those options is Pilates and once you start doing it, you will find that your back pain will lessen or completely go away over time.

What is Pilates?

Pilates is a type of exercise that helps to strengthen your core.  That area includes the muscles in your abdomen, your obliques, and your paraspinal muscles.  Once you begin to strengthen these muscles, your body will be stronger and you will have better posture and balance.

This Pilates workout for beginners is a great resource and will help you get started!

The Benefits You Will See from Pilates

Pilates will help your entire body, so you do not need to worry about leaving out those body parts that are not directly related to your core.  Every muscle in your body will receive the attention that it needs and you will find that you can enjoy your everyday life more.

Here are a few more benefits that I know you will love:

  • Refreshing Workout of Your Body and Mind – As you concentrate on breathing properly, you will also be moving fluidly and working on the alignment of your spine.  This allows you to focus completely on your body and will reduce your stress levels.
  • Develop a Stronger Core – Pilates will give you a stronger core, which will make your abdomen flatter and your back stronger.
  • Muscles that are Lean and Long – While there is nothing really wrong with short and bulky muscles, they have a tendency to become injured more easily.  Pilates will help you change those short and bulky muscles into long and lean ones.  This will ensure that you have better mobility and that you are more flexible than ever before.
  • An Evenly Conditioned Body – Many workouts focus on the same muscle groups each time, which means that all of your other muscles are not getting the attention that they need to get stronger.  That will cause muscular imbalance, which is a major factor of back pain.

4 Pilates Exercises to Reduce Your Back Pain

Strengthening your core is going to take some time, but these four exercises will get you started.  Plus, they will help stretch your core at the same time, to make you feel even better.

The good news is that all of these exercises that I am showing you can be done on the floor in the comfort of your home.  Please start with three sets and work your way up to more sets from there.

Pelvic Tilt

To do the pelvic tilt, you will need to lay on your back with your knees up, your feet on the ground, and your arms by your sides.  As you breathe in, push your belly button down for five counts and hold your breath.  Then raise your hips off of the mat for five seconds before slowly lowering them and exhaling.

Pelvic Curl

The position for this exercise is the same as the one above.  Begin by taking a breath in and raising your lower back and bottom off of the floor.  You will hold that position for five seconds before exhaling and lowering your body down, touching your back first and then your bottom.


Sit down on the floor and attempt to find your center.  I find that it is best to sit on your tailbone, as you hold your balance with your legs elevated from the floor.  Simply do a sit-up hold for five seconds while keeping your legs bent.  Twist your legs to one side and then release before laying all of the way down on the floor and starting again.


Swimming in Pilates does not take place in the pool, so do not get your hopes up that this will be super simple!  Lay flat on your stomach on the floor and extend both your arms and legs, while tucking your chin towards your chest.  Once you are in that position, you will need to raise your arms and legs off of the ground and move them as if you were swimming in the pool.  Do those movements for five or ten seconds and then relax before doing it again.

The Pilates workout for beginners has even more exercises that you can incorporate into your day when you are ready.

Now that you are ready to give Pilates a try for your lower back pain, here are a few helpful hints that I always tell people:

  • Find an Excellent Pilates Teacher
  • Be Patient and Think Positive Thoughts as You are Learning
  • Don’t Push Yourself Too Hard
  • Make Time for You
  • Do Not Rush – Slow Down and Enjoy

Enjoy these four exercises and once your back pain has ceased, you may find yourself wondering why you didn’t start them sooner!