Pilates Exercises for a Strong Back

By Tamara Newell
March 2025

If back pain is a part of your daily life, you are not alone. According to the World Health
Organization, over 600 million people worldwide live with lower back pain. Living with back pain
may be common, but it does not have to be your normal. Pilates is an accessible and effective
way to improve the quality of your life with a healthy, strong and pain free back.

Should I go to Pilates with lower back pain?
Yes, you may be able to go to Pilates class with lower back pain, however, be sure to consult
your doctor first.
Overall, Pilates is excellent to help reduce or potentially diminish back pain. Before beginning
your Pilates practice, be sure to share with your instructor that you have back pain and any
diagnosis you may have. A well trained and certified instructor will be able to provide safe
modifications during your workout, as well as curate your session to help reduce your back pain.

What is Sciatica?
Sciatica is a type of chronic pain that radiates along the path of the sciatic nerve. The sciatic
nerve runs from the lower back through the hips, buttocks, and down each leg. The pain is
typically caused by compression or irritation of the sciatic nerve, often due to a herniated disc,
or spinal stenosis. Sciatica can also originate from excessively tight muscles in the hips,
buttocks, piriformis, or lower back. Improving the balance of strong core, back and lower body
muscles along with improving flexibility, posture and spinal mobility can help offset sciatic pain.
Symptoms of sciatica include:
● Sharp or shooting pain that radiates from the lower back or buttocks down the leg
● Numbness or tingling in the leg or foot
● Weakness in the affected leg
● Pain that worsens when sitting or standing for long periods
Sciatica may only affect one side of the body and can vary in severity.

3 Pilates Exercises for Sciatica Pain

1. Single Leg Circles
   • Purpose: Strengthens core, improves hip flexibility, and stabilizes pelvis.
   • How to do it:
     • Lie flat on your back with your arms by your sides for support and one leg
       extended straight up toward the ceiling, keeping the other leg flat on the mat. The
       bottom leg can also be bent with the foot on the mat.
     • Inhale, then exhale as you make small circles with the lifted leg, keeping hips and
       pelvis stable.
     • Gradually make the circles larger, then reverse the direction after a few
       repetitions.
     • Repeat 5–8 times in each direction, then switch legs.
2. The Saw
   • Purpose: Stretches hamstrings and improves spinal mobility.
   • How to do it:
     • Sit tall on the mat with your legs slightly wider the hip width apart.
     • Extend your arms out to the sides, and take a deep inhale.
     • As you exhale, twist your torso to the right and reach your left hand to your right
       pinky toe (or as far as you can).
     • Return to the starting position and repeat on the other side.
3. Side Lying Leg Lifts
   ● Purpose: Strengthens hip abductors and stabilizers.
   ● How to do it:
   • Lie on your side with legs straight and stacked on top of each other.
   • Lift your top leg toward the ceiling while keeping it straight, then lower it back
     down slowly.
   • Repeat on both sides.

3 Pilates Exercises for Back Pain
Pilates is often recommended for relieving back pain because it focuses on strengthening the
core, improving posture, and increasing flexibility. Here are three Pilates exercises that can help
alleviate back pain:

1. Pelvic Curl
   ●Purpose: Strengthens glutes, lower back, and abdominal muscles.
   ●How to do it
   • Lie on your back with knees bent, feet flat on the floor, hip-width apart.
   • Inhale, then slowly exhale as you tilt your pelvis upward, rolling your spine off the
     floor one vertebra at a time.
   • Hold, then inhale as you roll back down slowly.
2. Cat-Cow Stretch
   ●Purpose: Stretches and mobilizes the spine, improving flexibility.
   ●How to do it:
   • Start on your hands and knees, wrists directly under shoulders and knees under
     hips.
   • Inhale and arch your back (cow pose), letting your belly drop toward the floor,
     and look up.
   • Exhale and round your back (cat pose), tucking your chin and drawing your belly
     button toward your spine.
3. Swimming
   ●Purpose: Strengthens muscles of the back, glutes, and shoulders.
   ●How to do it
   • Lie face down with arms extended overhead and legs straight.
   • Lift your right arm and left leg off the mat simultaneously while keeping your torso
     stable.
   • Lower them back down and repeat on the other side, alternating between
     right/left arms and legs.

Help reduce your back pain and start feeling great today with Pilates. Join a class at ProHealth
Physical Therapy and Pilates.