How Pilates Can Help Relieve Back Pain

At Selformer, we believe that a strong, functional core is the foundation for a healthy body—and a pain-free back. While Pilates is often associated with toning abs, its true strength lies in its ability to build balance, flexibility, and support throughout the entire core: the abdominals, back, pelvic floor, and diaphragm.

If you're experiencing back pain or simply want to prevent it, pilates offers effective, low-impact exercises designed to align, stabilize, and strengthen the muscles that support your spine.

Beyond Abs: What the Core Really Is

Pilates isn’t just about your abs. Yes, it works the belly, but the core in Pilates also includes your back, the muscles around your hips and pelvis, and even the muscles that help you breathe. All of these work together to support your spine and keep your body moving well.

Breathing: The Missing Link in Core Support

Proper breathing plays a crucial role in spinal health. In Pilates, breath is used to engage the deep abdominal muscles and activate the diaphragm. Shallow, restricted breathing can create tension in the ribcage and back, while deeper, controlled breaths can enhance stability.

Try this simple breathing method:

1. Inhale gently through your nose.

2. Exhale through an open, relaxed mouth, like you're softly fogging a mirror.

3. Keep your jaw loose and let your shoulders drop.

4. Allow all the air to release without force—this natural breath out helps activate your core.

5. Focus on drawing your abdominal wall in as you exhale.

   
   

5 Pilates Exercises to Support and Protect Your Back

These exercises are a great starting point if you’ve been cleared to move by your healthcare provider. They’re simple, safe for most people, and easy to do at home.

1. Constructive Rest

This restorative position allows the spine to decompress and the hip flexors (specifically the psoas) to relax. It’s also a perfect time to practice focused breathing.

How to do it:

1. Lie on your back on a firm, comfortable surface.

2. Bend your knees and place your feet flat on the ground, slightly wider than hip-width apart.

3. Let your knees fall inward until they touch. Your feet will remain apart.

4. Keep your lower back in a neutral position (there should be a small space under your lower spine).

5. Rest your arms alongside your body with palms facing up.

6. Close your eyes and breathe slowly, using the breathing method above.

7. Stay here for 5–10 minutes, allowing your pelvis and spine to settle.

2. Windshield Wiper Twist

This gentle twisting motion eases tension in the lower back and hips while engaging the core.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, slightly wider than hip-width apart.

2. Place your arms by your sides or out in a T position for support.

3. Inhale and slowly lower both knees to the left. Let your right hip gently lift off the floor.

4. Exhale and engage your core to bring the knees back to center.

5. Inhale and lower the knees to the right, letting your left hip lift slightly.

6. Exhale and return to center.

7. Repeat for 8 to 10 slow, controlled repetitions per side.

3. Knee to Chest Stretch

This stretch helps release tight hip flexors, which can contribute to lower back pain by pulling the pelvis forward.

How to do it:

1. Lie on your back with legs extended.

2. Bend your right knee and bring it toward your chest.

3. Gently hold the front of your right shin with both hands.

4. Keep your left leg extended on the floor and reaching away from your body.

5. Focus on keeping your left leg heavy and parallel to your right.

6. Take 10 deep breaths while holding this position.

7. Release and repeat on the other side.

4. Hamstring Stretch

Tight hamstrings can pull the pelvis under and strain the lower back. This stretch helps lengthen the back of the legs and relieve pressure on the spine.

How to do it:

1. Lie on your back with both knees bent and feet flat on the floor.

2. Bring your right knee toward your chest.

3. Loop a towel or yoga strap around the ball of your right foot, or place your hands behind your right thigh.

4. Slowly extend your right leg toward the ceiling until you feel a stretch in the back of the thigh.

5. Keep your left leg bent, or extend it flat on the floor if your hips stay grounded.

6. Hold the stretch for 10 deep breaths.

7. Gently lower the leg and repeat on the other side.

5. Basic Ab Curl

This fundamental Pilates move strengthens the deep abdominal muscles that support and stabilize the spine.

How to do it:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. Place your hands behind your head with elbows slightly angled forward.

3. Keep your pelvis in a neutral position—not tucked under and not arched.

4. Inhale to prepare.

5. As you exhale, engage your abdominal muscles and lift your head, neck, and shoulders just off the floor.

6. Keep your gaze toward your knees and avoid pulling on your neck.

7. Inhale to lower back down.

8. Repeat for 8 to 10 repetitions with control.

   
   

Start Moving with Confidence at Selformer

Whether you're recovering from back pain or looking to prevent it, pilates offers a safe, effective path to building strength, improving alignment, and feeling more connected to your body.

At Selformer, our experienced instructors specialize in helping you move better through personalized Pilates-based training that meets you where you are.

Take the First Step

Book a private session, private video room, or group class designed to help you build core strength, improve posture, and move with less pain.

Book Now → https://www.selformer.com/book-now

Questions? → Contact us at hello@selformer.com