Fix Lower Back Pain with 3 Pilates Exercises

Pilates is amazing to help fix lower back pain.  There are many different types of lower back pain.  Sometimes it's centralized, right in the middle of the lower back.  Mostly, it's on one side or the other.  This is usually caused by an instability in the pelvis, or "hip hiking".  Below are 3 exercises to help stabilize your pelvis and eliminate lower back pain.  Please note, if you are really out of alignment, you may need an instructor to watch you and help you feel stable.  Remember to listen to your body.  Pain is your body telling you that something isn't quite right.  Please, don't try to be a tough cookie and work through the pain.  Stop, and medical advice.  Lower back disc issues, once out of line, will only get worse with exercise.  If it hurts, DON'T DO IT!

• Exercise 1 - Bridging:  This exercise is a fantastic way to strengthen your lower back, hamstrings and glutes.  Depending on the issues with your lower back, you can do this exercise 2 different ways.  With articulation (rolling up one vertebrae at a time) or with a flat back (lifting your body in one long line).  Both are excellent and serve different purposes.  If you feel any discomfort, please stop immediately. (I'm going to sound like a broken record on this, but it's for your own good, to keep you safe.)  Start by laying on your back with your heels in line with your hip bones.  Your heels should be one footprint away from your bum.
• Articulation:
• Exhale to wheel your pelvis back, pushing your lower back into the mat to lift your hips.
• Next, continue exhaling, push your belly button into the mat to lift just your lower back.
• Continue pushing each part of your spine down as you lift your hips one vertebrae at a time.
• At the top, your ribs will melt down like a triangle  point.  Your upper back (above the bra strap) will remain heavy.  Try to feel a push/pull sensation, lifting your hips up as you melt your chest down.  Your heels will feel as if they are pulling back as your knees reach forwards, over your toes.  Keep all 4 corners of your feet heavy during the exercise.  Inhale to lengthen even more before rolling down.
• To roll down, pretend you have a rubber band attached from your bum all the way towards your heels.  Keep the rubber band stretched as long as possible as you slowly melt your upper back down, your middle back, and finally your lower back onto the mat.  At the very end, release the rubber band and start over.  Repeat 4 - 8 times.
• Flat back:
• Engage your stomach as if you had a corset wrapping around your torso.
• As a unit, lift your hips up, keeping your chest melting down into your stomach.
• Feel your knees reaching over your toes at the top, same as in articulation.
• To come down, simply lower the spine as a unit.  Repeat 4 - 8 times.
• Variation:  Lift one leg towards your chest or long to the ceiling, whatever gives you the best ability to stabilize your hips.
• Lift and lower your hips as a unit maintaining that stability.
• Repeat on both legs 4 - 8 times.  Feel free to simply lift a toe off the mat if lifting the leg isn't working.  Try to keep your bridge looking the same as if both legs were still down.
• Exercise 2 - Single Leg Circles:  This is a great exercise for creating hip stability, stretching your IT bands (outer thighs), and abdominal/oblique engagement.  Depending on your back issue, this may feel better with the standing leg (the leg that's not circling) bent instead of outstretched.  This exercise can be done with many levels.  I like to do all of them, since each one prepares you for the next element of difficulty.  It's a bit counter-intuitive, but the work isn't meant for the circling leg, it's meant to challenge your stable leg.  Start by laying on your back with your legs long.  If this is uncomfortable, simply bend your knees and bring your feet flat onto the mat.  If this still doesn't feel great on your back, place a small towel or sponge under your head and/or lower back.  Do what feels good.  You should feel relaxed in the beginning to get the most engagement out of the muscles we are targeting.  To make this the least confusing, we'll start with your right leg.  If your lower back pain is on the right side, ignore me, and start with your left leg instead.
• Level 1:  
• Start by hugging your right knee into your chest to stretch out your hip.  Lengthen the leg to the ceiling and feel free to keep your knee somewhat bent.  This will become your circling leg.  You want this leg to remain heavy in your hip socket and relaxed.  Remember, the work is in the stabilization of your left leg.
• Stabilize your hips, keeping them equal at all times.  If it helps, feel free to rest your hands on your hips so you can feel if they are shifting.
• Keeping your left leg stable, either long or bent knee, circle your right leg.  Inhale to drop your right leg across your left leg.  Circle your right leg down and exhale to lift it around and up, back towards the ceiling.  Pause at the top after each circle to ensure stability and precision.  Make sure to keep your left knee pointed towards the ceiling the entire time.  This will work your stability in your left oblique, left inner and outer thigh, hamstring and glute.  Think about continuously engaging your left side to maintain stability.  Only circle as big as you can maintain stability through your standing leg.
• Repeat 4 - 8 circles in each direction.  
• Repeat with your left leg circling and your right leg staying stable.
• Level 2:
• Hands behind your head for neck support.  Your elbows are inline with your ears (you should see them in your peripheral vision - without looking at them).
• Press your head heavy into your hands activating your biceps and armpits to relax your shoulders.  Maintaining a heavy head, exhale to curl up your head, neck and shoulders.  If you cannot keep your hips stable with your leg outstretched, simply bend the knee.  This WILL NOT make the exercise easier, it will make it accessible to people like me who have tight hips.  If all you feel is your hip, it is impossible to feel your lower abdominals and it is impossible to use them correctly.  Modification does not always mean easier.  I modify all the time for a deeper connection.
• With your head curled up, repeat the single leg circle from level 1 maintaining stability in your standing leg.
• Repeat with both legs circling in both directions 4 - 8 circles, pausing at the top after each circle.  Inhale drops the leg, exhale circles it back up to the starting position.
• Level 3: (The most difficult)  Make sure to warm up with either level 1 or level 2 prior to attempting level 3.
• Curl up your head, neck and shoulders maintaining a heavy head (same as level 2).
• Now, exhale your left leg to table top (90 degree angle at your knee crease. Your knee is directly over your hip.  Your goal is to not move your table top leg.
• Circle your right leg same as in level 1.  Your circles may become half circles here.
• For an added challenge, extend your left leg 45 degrees.  Keep that leg stable and continue the circles with your right leg.   Circle your right leg in both directions, completing  4 - 8 rotations.  Repeat circling the left leg and stabilizing the right.
• Exercise 3 - Corkscrew/Windshield Wipers:  This is a great exercise for your obliques.  It also will force you to stretch your hamstrings.  Tight hamstrings are usually a culprit for lower back pain.
• Start by stretching your hamstrings.  
• Extend both legs up towards the ceiling.  Your heels are over your hips.  If this immediately pulls on your lower back, grab onto the back of your thighs for support.
• Keeping your legs as long as possible, exhale to point your toes.  Inhale to flex your feet.  Repeat 8 - 10 points and flexes alternating between.
• Windshield Wipers:
• If it feels better to bend your knees, bend them.  You want to be in a relaxed position to start.  If all you feel is your quadriceps, or hips, you're not going to get the most out of your abdominal connection.
• Keep your head and your shoulders stable on the mat.  Your hips can wiggle.  Extend your arms long.  The closer your hands are to the side of your body, the easier the exercise.
• Inhale, dip both legs towards the right side of the room letting your left hip left slightly (careful not to overdo it).  
• Exhale, lift both legs back up to center.  Repeat on the other side.
• Repeat both sides 4 - 8 times.  Always pause in the middle to reset.
• Corkscrew:

• Picture one of the lucky charm purple horseshoes on the ceiling.  Notice how the horseshoe always seems to come together at the top.  In the picture, the horseshoe is upside down.
• Now, trace the purple marshmallow with your feet.  Inhale drop to the right side, letting your left hip lift. Circle your legs down and around.  Exhale to lift the legs over towards the left side (right hip lifts slightly) and return them back to center. 
• Pause at the top and reverse.  Inhale, drop your legs towards the left side (right hip lifts slightly) circle them down (keeping your back heavy and abdominals in - so not too low) and exhale to lift them around the right side (left hip lifts slightly) and back to center.
• Repeat 4 - 8 times in both directions.  Make sure to always unwind.

Doing these exercises regularly will significantly reduce your lower back pain when done correctly.  Be careful.  If you do these exercises without proper modifications for your body, it can make your pain worse.  Remember to listen to your body and consult a doctor if pain worsens or persists.  Good luck!