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Categories: Lower Back PainSpinal Hygiene

Pilates For A Healthy Spine

Published by
Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Pilates for Pain

Exercise can help with back pain—you’ve probably heard that before. And Pilates tops the list of “helpful for your back” exercises.

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This shows 4 Pilates moves to prevent pain. Of course, talk to your doctor before beginning an exercise plan.

Warm-up Your Spine with this Exercise

 

Cat/Cow

 

The cat/cow stretch lengthens and strengthens the muscles along your spine.

  • Start on hands (shoulder-distance apart) and knees (hip-distance apart).
  • Inhale and look up as you slightly arch your spine. Then exhale, engage your abdominal muscles, and draw your belly button toward your spine as you gaze at your navel. Repeat 5 to 10 times every day.

Chest Lift

Not Your Average Sit-up

The chest lift is similar to a basic crunch. The difference? This move deeply targets your abs.

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  • Lie on your back with knees bent and feet flat (hip-distance apart). Bring hands behind head with fingertips touching. Elbows are wide open.
  • Inhale, and then as you exhale, pull belly button toward the spine and lift the shoulders off the ground (leading with chest). Really use your abs to lift—not your neck. Inhale again as you release toward the ground. Repeat 6 to 8 times daily.

Pelvic Curl

A Pose to Help Ease Low Back Pain

 

Doing this exercise regularly teaches you how to engage your abs to help support and lengthen the low back.

  • Start by lying on your back with knees bent and feet flat (hip-distance apart).
  • Arms are straight along the sides of your body and palms are touching the ground. Inhale deeply and engage your abs as you lift your hips off the floor—vertebra by vertebra.
  • Exhale and roll back down very slowly, engaging core muscles. Link breath with movement. Repeat 3 to 5 times daily.

Child’s Pose

An Easy, Restorative Stretch

 

This move really stretches tight, sore low back muscles.

  • From hands and knees, bring hips toward heels, and stretch arms in front of you so palms are touching the ground.
  • Press forehead gently to the floor and do some deep belly breathing. Bring hands toward the legs to slowly sit up. Repeat 3 times daily.

 

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Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility and true functional health.

Published by
Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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