Ace-Pilates

Pilates: Easy exercises to heal your back

Banish back pain with these spine-stretching exercises from pilates guru Lynne Robinson

Banish back pain with these spine-stretching exercises from pilates guru Lynne Robinson
Over 84 per cent of us will suffer from low back pain at some point during our lives; it is the most common cause of chronic sickness in both men and women under the age of 45 and one of the most common for those who are aged between 45 and 65.

“If you slouch, you are putting enormous strain on your joints”

What’s more, general back pain is said to be the second highest cause of employee long-term sickness and absence from the workplace, and is estimated to cost the British economy a huge £5 billion per year.

With figures and statistics such as these, it’s plain to see how big the problem is and how many people are suffering.

The vast majority of pain is what doctors describe as ‘non-specific low back pain’, which is pain that occurs between the lowest rib and the base of the buttocks, also referred to as ‘simple backache’.

There can be a variety of reasons as to why someone experiences low back pain – such as physical or emotional stress. And it is precisely for this reason that non-specific low back pain cannot always be easily identified, explained or ‘cured’. But don’t despair – there are many ways to tackle it.

If you are suffering with chronic low back pain – which is classed as a current bout that has lasted for more than three months – you first port of call should always be a GP or medical practitioner for a detailed examination. However, once you have done this, and if there is no serious underlying condition discovered, for the majority of cases most experts now recommend taking ownership of your condition by getting more active.

With this in mind, world famous pilates guru and creator of Body Control Pilates Lynne Robinson has joined forces with some of the world’s leading medical experts to create a unique set of exercises, called the Back4Good programme. Says Lynne: “Pilates already has a great reputation for being an effective way to manage back pain, but this new programme takes it to a new level,” she explains.

One example is pain that experts term ‘direction-specific’. This means that movement one way will trigger pain, but movement in the other direction may cause no problems and even ease the pain. A practitioner will identify exercises to address your particular problem and those that will gradually and safely improve your control, your strength and your flexibility. Teamed with the following advice and exercises, you’ll be walking tall, pain-free and proud in no time at all!

Lynne Robinson

Lynne was at the forefront of creating the boom in pilates in the UK and her name and image have become synonymous with pilates. She has a number of celebrity clients including Sophie Dahl, Hugh Grant, Pat Cash, Kyran Bracken, the Football Association and the England Cricket Team. Alongside her teaching responsibilities, she has been busy creating a new book and DVD. Pilates for Pregnancy (£15.99, Kyle Books), is available now.

Lynne’s collaborative programme, Back4Good®, has been endorsed by leading medical professionals and by BackCare, the national charity for healthier backs and is now widely available across the UK. Visit back4good.eu to find your nearest practitioner. Says Lynne: “The key to people seeing improvement in their condition is following the correct exercise programme. But it is also vital that they are working in a safe and supportive environment in which they can gain the confidence to move again.

Back to basics

Try Lynne’s top tips for maintaining a healthy back

STAY ACTIVE:

In addition to keeping your back flexible and strong, regular exercise will also help you manage your weight and improve your overall health and wellbeing. Find an activity that you really enjoy, in an environment where you feel supported, or do something as simple as getting off the bus one stop earlier – it all helps!.

BE MINDFUL OF YOUR MOVEMENTS:

A lot of problems start when we do something thoughtlessly, such as bending and twisting at the same time. Or perhaps we lift a heavy load carelessly. Think before you do any activity that may place a strain on your back. When kneeling, bend from the knees and not from the back, especially when you are lifting something at the same time. Try not to twist and bend at the same time. Always lift and carry objects close to your body.

MIND WHAT YOU EAT:

Being overweight places enormous strain on your joints, so follow a healthy, balanced diet

If you slouch, you are putting enormous strain on your joints

BE MINDFUL OF YOUR POSTURE:

While poor posture does not always equal back pain, it can certainly be a contributory factor. If you repeatedly slouch you are putting enormous strain on your joints, especially the spine. Try to keep the natural elongated ‘S’ shape of the spine when you sit or stand. Pilates can help as it improves your awareness of good posture and also trains your deep core muscles to support your spine and help you keep good posture all day.

TAKE CONTROL OF YOUR MOVEMENTS:

Perhaps you’ve noticed that your back hurts more when you bend forwards or backwards? Or perhaps when you twist? It’s very common for back pain to be related to moving in a certain direction. If this is the case, you need to learn how to control the movement of your spine in that direction.

Do try this AT HOME!

Try these simple everyday exercises from Lynne Robinson to help take care of your back

Leg Slide & FOLD

Lie on your back, knees bent, feet hip width, arms down by your side. Your pelvis should be level, so your spine retains its natural curves. Place a folded towel under your head for comfort.
Inhale deeply. As you exhale, gently draw your pelvic floor muscles inside until you feel your lower abdomen hollow, thus engaging your deep core muscles. Keep these engaged as you follow these next steps, to allowing you to control your movements.
Inhale again, and as you exhale slide the right leg across the floor until it’s in line with your hip, while keeping your pelvis still and stable. Inhale as you slide the leg back.
Exhale, and draw the right thigh towards the body, folding it in from the hip, without disturbing the pelvis and spine. Inhale and hold the position.
As you exhale, return the foot to the mat, keeping the pelvis or spine still and stable. Remember to breathe deeply throughout the movements. It helps to focus your eyes on a fixed spot somewhere in the room.

NUMBER CRUNCHING

Repeat up to five times with each leg before relaxing

The Pilates CAT

Start on all fours; hands directly beneath your shoulders, knees beneath your hips. Check that your back is not arched or dipped but in a mid neutral position.

Inhale wide into the ribcage
Exhale as you gently draw up your pelvic floor muscles inside until you feel your lower abdomen hollow, thereby engaging your deep core muscles.
Inhale and as you exhale, curl your tailbone under, rolling the pelvis back and continue to round your back moving your spine one vertebra at a time, finishing with the neck and head. Nod the head forward so your entire spine creates an elongated C shape.
Inhale wide into the ribs, lengthening your spine and using your core muscles to support your back.
Exhale as you start to unravel the spine, starting from the pelvis, returning bone-by-bone back to the starting position.

NUMBER CRUNCHING

Try to repeat this excerise up to 10 times

Roll DOWNS

Stand with your back against a wall. Knees bent, feet in parallel, hip-width apart, approximately one or two feet distance from the wall.
Breathe in as you lengthen the back of your neck and nod your head forwards.
Breathe out as you engage your core by gently draw up the muscles of your pelvic floor inside until your lower abdominals hollow, continue to roll your spine forwards, softening your breastbone and wheeling your spine as far as you can, then bend from hips to go as far as comfortable.
Breathe in as you begin to roll your pelvis underneath you.
Breathe out as you continue to roll your spine back up, restacking each vertebra until you stand up tall.

NUMBER CRUNCHING

Try to repeat this excerise up to five times

Spine CURLS

Lie on your back with your knees bent, feet hip width apart and parallel to each other.

Breathe in wide.
Breathe out as you engage your core by gently drawing up the muscles of your pelvic floor inside until your lower abdominals hollow, then roll your spine off the mat, bone by bone, up to your shoulder blades.
Breathe in and hold the position.
Breathe out as you wheel your spine back down, vertebra by vertebra. Relax position.
NUMBER CRUNCHING

Repeat up to 8 times every day to keep you spine flexible

Article by

Lynne Robinson

Pilates Guru

Lynne was at the forefront of creating the boom in pilates in the UK and her name and image have become synonymous with pilates. She has a number of celebrity...

Discover more

Article by

Lynne Robinson

Pilates Guru

Lynne was at the forefront of creating the boom in pilates in the UK and her name and image have become synonymous with pilates. She has a number of celebrity...

Discover more