Pilates
Pilates for back pain (gentle routine)
This is general exercise, not treatment for a diagnosis. In trials, Pilates-based exercise helped long-lasting, non-specific low back pain more than doing little, but no more than other exercise; the trial programs ran 1 to 3 times a week for several weeks, usually with a trained instructor. Get medical help first if you have numbness around the genitals or anus, bladder or bowel changes, weakness or numbness in both legs, unexplained weight loss, a fever, pain after a serious accident, or night pain that does not ease. Mild discomfort that settles is fine; stop any move that sends pain down your leg or makes the pain sharply worse. If bending forward hurts, skip the optional roll-down; if arching hurts, keep the sphinx small or skip it. With osteoporosis, this routine avoids end-range bending by design.
Breathe and set up
- Pelvic tilt into bridge6 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoTake 6 lateral breaths first; small range at firstHarder: Glute bridge
On your back
- Single-leg circle (Pilates one leg circle)4 circles each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBoth knees bent, small circlesHarder: Corkscrew (Pilates)
Side-lying
All fours
- Cat-cow6 slow roundsBeginner · Back, Abs · 3D demoPain-free rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Bird dog5 each sideBeginner · Back, Abs, Glutes · 3D demoHold each for 3 breathsEasier: Bird dog, one limb at a timeHarder: Bodyweight get-up
Face down
- Sphinx pose (Salamba Bhujangasana)3 holds of 20 sBeginner · Back, Abs, Chest · 3D demoSkip it if arching hurtsHarder: Cobra pose (Bhujangasana)
Finish
- Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
- Segmental Roll Down3 slow repsIntermediate · 3D demoOptional: only if bending forward is comfortable
Tips
- Twice a week beat once a week in a trial of Pilates doses for back pain; three times a week was not clearly better than twice.
- The best exercise for back pain is one you will keep doing. Walking, swimming, yoga and Pilates may all help.
- Stop any move that sends pain down your leg, and use the easier option listed on each move's page.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the pilates for back pain (gentle routine) take?
About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 1 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.