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4 Pilates exercises for a strong, healthy back

Do you have a stiff, painful back? As humans, we’re built to move and stay active….until the invention of the chair! When we stop moving regularly – or stop moving altogether - our body starts to adapt to that inactivity and parts of the body that were once mobile become less mobile or just become completely stuck and that can often lead to pain. Most commonly we see this in the spine and other joints like the hip and shoulders.


In order to maintain the body’s normal movement, the spine needs to be adaptable as it helps transfer load through the body, which means the skeleton and its supporting infrastructure (muscles, ligaments, tendons, connective tissue), has to be able to move fluidly.


Pilates is a perfect way for helping us maintain spinal mobility and stability and these Pilates exercises for your back are wonderful spinal articulation movements that help to control and sequentially move your spine and can help to restore mobility and stability where it has been lost or compromised.


REMEMBER! With all these exercises, think ‘Mindful movement’ – slow, controlled precise movements is KEY!


Additionally, incorporating stretches and exercises that target the muscles surrounding the spine, such as the erector spinae and quadratus lumborum, can further alleviate back pain and improve flexibility.

Remember to consult with a healthcare professional or a certified Pilates instructor for personalised guidance.


Joseph Pilates once famously said: “If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60, you are young.”




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