Lower Back Pain Exercises

Exercise is usually better for healing back pain than bed rest. Bed rest may be necessary for a day or two but lying down for longer than that and being inactive can make your back pain worse. Additional back pain is caused if the back muscles and spinal structures become deconditioned and unable to support the back as usual. Stretching exercises and other movement helps to keep the intervertebral discs and joints healthy.

Pilates, pronounced "Pih-LAH-Teez", is a physical fitness system, developed by Joseph Pilates in the early 20th century. It is an exercise program that focuses on strengthening the core postural muscles to support the spine.Today there are over 12 million people who regularly practice Pilates and in the United States there are over 15000 instructors.

The exercises teach you awareness of your breathing and your spine's neutral alignment while the strengthening of the muscles helps to support this alignment. Correct postural alignment is very important for alleviating and preventing back pain. Joseph Pilates also called his Pilates Method, Contrology, because he believed that his method uses your mind to take control over your body.

The Pilates exercise technique slims the muscles, making them stronger but without developing bulky muscles. These exercises work the body from the inside out. It begins with the deeper, structural muscles of the diaphragm, pelvis, buttocks and the lower back and then works its way up to the muscles of the chest, upper back and shoulders.

All movements of this fitness program focuses on the center of the body, the center being the point between the right and left side of the body and between the upper and lower half of the body. Joseph Pilates referred to the center as the "girdle of strength".

Pilates is a fitness system that is beginner friendly and adjustable to any person's needs. One of the primary benefits of Pilates is its adaptability for different body types, age groups and fitness levels. Almost all Pilates exercises can be modified to suit your personal needs and restrictions due to your back problems.

An aged person can appear years younger with a lean and stronger core and a flexible spine he or she achieves from these type of stretching and strengthening exercises.

Can real men also do Pilates? Pilates is not for women only, although 70% of its enthusiast are women. Joseph Pilates actually created his exercise program mainly for men recovering from injuries during the wartime.

There are six basic principles of Pilates. The basic principles of Pilates are very similar to that of Yoga.

• Centering

The core or "powerhouse" consists of the muscles in the center of your body - the hips, buttocks, lower back and abdomen. All exercises of Pilates begin by focusing on the central or core muscles and then flow outward to other muscles in the body.

• Concentration

Intense focus is absolutely necessary for Pilates. Even beginners learn to pay careful attention to their bodies, their movement and to control their breathing while doing each different Pilates move.

• Control

The Pilates exercise program was built on the idea of muscle control and the mind controlling every movement of the body. It is very important to have complete control to avoid injury and getting effective results from your Pilates moves.

• Precision

Every movement has a purpose and with Pilates it is important not to leave out any detail, this will only make the exercise meaningless. It is better to do only a few precise and perfect movements than many impassive ones.

• Breathing

Joseph Pilates believed that correct breathing is essential for effective results. Proper breathing helps the blood to circulate through the body by being charged with oxygen and purged of waste gases. That is why each Pilates exercise is accompanied by its own breathing instructions.

• Mind over matter

The main goal of Pilates is to produce an attention-free union of your body and your mind. With Pilates you learn how to use your body to its greatest advantage by counteracting your weaknesses, concentrating on your strengths and correcting you imbalances.

• Always wear comfortable clothes

• Never force your body into difficult positions, it should be pain free.

• The surface you exercise on should be flat and big enough to move freely.

• You should realize that this is an exercise routine that you should follow regularly, it is not something you can do once a month and benefit from.

• Pregnant women should only undertake Pilates under guidance of a fully trained professional instructor because some of the exercises are contra-indicated for pregnant woman.

Before the 1980's Pilates exercises was primarily used by professional dancers who wanted to improve their strength, balance and suppleness. Today it is a very popular form of exercise for anyone who wants to improve his or her health with the following health benefits:

• Tones your body

• Creates strength, length and flexibility of you muscles

• Teaches you to maintain a better posture

• Improves you breathing

• Rejuvenates your body and your mind

• It is open to people of all age groups and people with physical injuries

• Increased lung capacity and blood circulation through deep and correct breathing

• Increased posture, core strength and balance

• Bone density and joint health is improved

Whether your sciatic pain is caused by Sacroiliac Joint Problems or by Piriformis Syndrome, Pilates can truly help you.

It is very important to keep in mind that if you already have trouble with Sciatica, you need to be cleared by a medical professional to do Pilates. If you want to prevent Sciatica, it will be great to start with an exercise program like Pilates as soon as possible. Also keep in mind that it might take a while before you notice the full benefits of a Pilates exercise program, it takes some time and a lot of commitment.

I did my best to make sure the information in this lens pertaining to Lower Back Pain and Exercises is correct and accurate at the time of publication. I accept no responsibility for any errors or omissions and can not be held liable for any loss or damaged caused due to the reliance of the information in my lens. Treatment and advice of medical professionals is still advised.