It is thought that 80% of the population will experience low back pain at some point in their lifetime. Whether this is chronic (lasts for a long period of time, 3 months or more) or whether acute (short period of time) will depend on the cause of the back pain. One of the most common reasons for low back pain is weak abdominal muscles and tight low back muscles. This is often a result of having a large waist. Thus, any physical activity will help with back pain of this nature because it will help with weight loss and will also help strengthen and stretch the appropriate muscles. Of course, there are many other causes of low back pain, such as an injury sustained at work or in a car accident. In these cases, more specific exercises targeting the cause of injury may be required. These are generally prescribed by a health care professional such as a physiotherapist. Nevertheless, even for such injury related low back pain, general physically active has been found to be beneficial.
Supervised exercise sessions for chronic low back pain can be expensive and may not be enough to counter the pain. In recent years, exercises such as yoga and Pilates have been investigated as exercise options for those with low back pain. In a recent study published in the peer-reviewed journal Medicine and Science in Sports and Exercise Wajswelner and colleagues investigated the benefits of Pilates compared to a general exercise program for those with low back pain. Participants were adults who reported symptoms of pain or stiffness in the lower back with or without lower limb symptoms (no leg pain or numbness) on most days of the week for 3 months or more. They also had to report significant pain to participate in the study. For 6 weeks, twice per week (60 minutes each), participants attended group sessions of either Pilates or general exercise with a physiotherapist. At the end of the 6 weeks all participants showed significant improvements in pain and disability scores; the improvement was the same between groups. In other words, Pilates led to similar improvements in low back pain symptoms as did general exercise.
This is great news for those with low back pain. It seems that you can safely and effectively use Pilates to improve pain in your lower back. If you don’t have access to a health care professional, then an instructor led Pilates class might be a good alternative. If you do have access, then you could add Pilates to your program for some variety!
TAKE HOME MESSAGE: If you have low back pain, adding physical activity to your daily schedule is essential! There is no doubt in the scientific community that physical activity is good for your back health, but be cautious in choosing the type of activity you do. It would be ideal to consult with a health care practitioner prior to beginning an exercise program, but if you can’t, choose a safe and effective physical activity like walking or Pilates. Don’t let low back pain control your life.
Remember, you have control of your HALF!!!