Written by Hannah Moran - UPG Physiotherapist & Pilates Instructor
Low back pain is a major health problem worldwide and is something that most people will experience at some stage in their life. According to the European Guidelines low back pain (LBP) is defined as a discomfort localised below the costal margin and above the inferior gluteal folds and is a pain not attributed to recognisable, known specific pathology.
More than 80% of all health care costs can be attributed to chronic LBP and it is the most common reason for people to attend a doctor or to miss work and is the leading cause of disability worldwide. Based on the National Health Survey (NHS) 2017–18 of the Australian Bureau of Statistics (ABS); about 4.0 million Australians (16% of the total population) have back problems including a range of conditions related to the bones, joints, muscles, nerves and connective tissue.
There are many causes of back pain and these can be related to work, sports, lifestyle issues, injuries or diseases such as arthritis, disc disease and osteoporosis. Factors that may increase the risk of developing back problems include age, physical fitness, smoking, being overweight, and the type of work a person does. Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. In addition, the pain may radiate down your leg or worsen with bending, twisting, lifting, standing or walking.
What is Pilates & How does it help low back pain?
Pilates is a form of exercise and body conditioning developed by Joseph Pilates in the early 20th century, mostly as a method of injury recovery for dancers. Over time, it became clear that the average person could benefit from this form of exercise. Due to our habits, postures and increasingly sedentary lifestyles, our muscles can get imbalanced from overuse and the main goal of Pilates is to counteract those imbalances.
The principles of Pilates focus on the use of the abdomen and low back muscles in flowing movement patterns that are precise, steady and with controlled breathing. It aims to build muscle tone, specifically focusing on the core. While some people might consider just your abdomen to be the core, the Pilates method extends well beyond that, working on the theory of ‘Everything’s attached’ and how all muscles are interconnected. If we work on our core, it will affect the rest of our body too.
Pilates can help with low back pain by:
Improving a person's awareness of their core, body positioning and alignment.
It can help to improve body control, strength and flexibility.
Building muscle tone in your core and associated muscles helps to provide stability to your area of pain, whether it be your back, shoulders or any body part!
Gaining core control and awareness then translates to your everyday movements where you’ll have more core stability and strength in daily tasks, reducing your risk of injury or strain.
What can I do for my lower back pain?
To manage your low back pain, you should see a physiotherapist to have an in-depth assessment of your pain and begin your personalised treatment program to get you on the road to recovery. You should contact your doctor if you sustained back pain from a trauma, have unexplained weight loss, fever, night pain, saddle anesthesia, incontinence or progressive neurological symptoms such as loss of sensation or severe weakness in the legs. Any low back pain that has been present for longer than three months is considered chronic.
A lot of research has been published that recommends Pilates as an effective form of treatment for injury rehabilitation and long-term pain management. Pilates has been found to be effective in reducing pain and improving function and quality of life in patients with chronic non-specific low back pain. Interventions based on exercises have been the most commonly used treatment for patients with chronic low back pain. Over the past few years, the Pilates method has been one of the most popular exercise programs used in clinical practice.
Check out here 5 basic principles to kick start your Pilates Journey that you can practice at home and will help you not only release some muscle but also to know about how Pilates can help with your low back pain. Come and meet me at the UPG Studio where I can work with you to identify your goals and create your individualised Physift program that incorporates aspects of clinical exercise and physiotherapy on mat & reformer.
Once you’re comfortable with your program, you can join our small group classes to continue to progress through your Physfit program! Book here your Physfit Class.
References:
Australian Institute of Health and Welfare. (2020). Back problems. Retrieved from https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems
Burton AK.(2004) European guidelines for prevention in low back pain. COST B13 Working Group. 1-53. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3454541/pdf/586_2006_Article_1070.pdf
Chou R, Qaseem A, et all. (2007). Diagnosis and Treatment of Low Back Pain: A Joint Clinical Practice Guideline from the American College of Physicians and the American Pain Society. Ann Intern Med;147:478-491.https://doi.org/10.7326/0003-4819-147-7-200710020-00006
Lin HT, Hung WC, et all. (2016). Effects of pilates on patients with chronic non-specific low back pain: a systematic review. J Phys Ther Sci. 2016 Oct;28(10):2961-2969. doi: 10.1589/jpts.28.2961. Epub 2016 Oct 28. PMID: 27821970; PMCID: PMC5088161. https://pubmed.ncbi.nlm.nih.gov/27821970/
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