Table of Contents:
Pilates Exercises for Back Pain Relief
Video taken from the channel: FITNESS Magazine
Pilates Rehabilitation: EP1: Treatment of Low Back Pain
Video taken from the channel: Balanced Body
30 Min Exercises for Lower Back and Hip Pain Relief Stretches for Lower Back Pain Exercises
Video taken from the channel: HASfit
4 Pilates Exercises To Relieve Lower Back Pain | SELF
Video taken from the channel: SELF
15 min Pilates Workout for Back Pain Be Pain Free!
Video taken from the channel: Kalm Pilates
Katie Mackenzie Pilates for Lower Back Pain
Video taken from the channel: eFit30
Stop Sciatica Pain with Pilates
Video taken from the channel: PILATESOLOGY
What makes Pilates so effective is that it addresses the underlying structural imbalances in the body that lead to back pain. Issues like lack of core support, pelvic instability, muscular imbalances, poor posture, and lack of body awareness all affect back health. They are also issues that the Pilates method specializes in helping people improve.
To do the pelvic tilt: Take the supine position, with hips flexed to 45°, knees flexed to 90°, and relax the back muscle maintaining its Inhale, tilt the pelvis posteriorly, flattening the lumbar spine/back against the floor, pulling the navel towards the Hold for 10-15 seconds Exhale, return.Similar to yoga, Pilates is a series of controlled exercises and movements that target core areas like the abdomen and obliques, lower back, buttock, and inner and outer thighs. These same muscle groups either directly or indirectly support the spine. For this reason, Pilates can be an effective way to relieve, manage, and prevent back pain.
Pilates exercises help to keep good posture, it, in turn, helps to develop the core strength of the body. Core muscles include the pelvic floor muscles, the psoas, abdominal muscles, etc. By working on the development of the core muscles, Pilates exercises(2) ensure swift and smooth movement of the muscles which help to restrain back pain. 3.
More research is needed, but there is some evidence to suggest that pilates can be helpful for people who have lower back pain. This 29-minute class focuses on improving the strength and flexibility of muscles that support the back. Regular pilates practice.Pilates is a training workout that sometimes uses an apparatus called a Reformer to emphasize flexibility and endurance along with strength. But many Pilates exercises can be performed without any special equipment.
With help from an experienced instructor, Pilates may help some people with low back pain.Pilates exercises are easy to modify so that we can develop spinal flexibility at our own pace. This is one of the things about Pilates that makes it easy for people with back pain to.To do the pelvic tilt: Take the supine position, with hips flexed to 45°, knees flexed to 90°, and relax the back muscle maintaining its Inhale, tilt the pelvis posteriorly, flattening the lumbar spine/back against the floor, pulling the navel towards the Hold for 10-15 seconds Exhale, return.
Pilates was originally developed by Joseph Pilates who was of Greek extraction born in Germany in 1883. He developed Pilates exercises in the early 20th century as a.Pilates is a system of exercises widely used in patients with low back pain.
The practices based on this method have promoted the restoration of the function of muscles involved in lumbopelvic stabilisation, that is, transversus abdominis, multifidus, diaphragm and pelvic floor muscles.Pilates for back pain Pilates is a series of exercises that can be completed using bodyweight, a special apparatus, or a variety of props. Joseph Pilates developed this method of exercise to focus on the area of the body he calls “the powerhouse.”.
Pilates-Based Exercises as a Treatment Option for Lumber-Spine Problems. As stated, people with back pain and poor posture can benefit from Pilates exercise, but proper technique is key. You may have to modify exercises to allow for your abilities and needs in the recovery process.Pilates Sample Exercises. By Sally Ann Quirke, Chartered Physiotherapist | Filed under: Pilates Exercises.
Published: 05 December 2015 Pilates is great for maintaining a healthy back Simple yet effective Exercises. The following are some sample pilates exercises to help strengthen your back especially as you recover from back pain.In essence, individuals build strength in important back muscles and abdominal muscles without knowing it. The exercise ball also uses what is called “proprioception,” an awareness of where one’s hand or foot is in relationship to space.Nov 1, 2013 How you can do pilates exercises for back pain step by step with pictures.
See more ideas about Back pain, Back pain exercises, Pilates.
List of related literature:
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| from The New Harvard Guide to Women’s Health |
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| from The Single Woman’s Guide to Retirement |
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| from Medical-Surgical Nursing |
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| from Animal Physiotherapy: Assessment, Treatment and Rehabilitation of Animals |
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| from Mosby’s Pathology for Massage Therapists E-Book |
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| from Pain Management E-Book |
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| from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from Sculpt and Shape: The Pilates Way |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
234 comments
Thanks hasfit.can these exercises be done in herniated disc.exercises r awesome
How much have you spent trying to deal with your sciatica so far? It was KILLED my back, leg, AND wallet.
I FINALLY beat it when I found this post: decompsciatica.club
It helped a lot, but also made me mad cause I had let the pharms take advantage for too long.
I hαd bεεn rεαlly shοckεd with this bαck prοblεms gυidεbοοk rεfεrrεd tο αs “Bαkοnοz Kοnο” (ɢooɢlε it). Quitε οftεn, thε pαrticυlαr αlignmεnt οf my knεεs, hips αnd αlsο bαck is mαintαinεd dυε tο this. αs I gεt υp εvεry mοrning, I must sαy I dο nοt fεεl αchε αny mοrε. Thε situαtiοn οf my knεεs hαs trεmεndουsly εnhαncεd sincε I stαrtεd mαking υsε οf this.
I really like how these exercises are gentle and does help with my chronic pain
استغفر. الله. اللذي لا اله. لآل هو الحي القيوم واثوب اليه لي. ولوالدي وللجميع المسلمين والمسلمات والمومنين والمومنات الأحياء منهم والاءموات
Definitely help with my back pain and prompted me to take 3 in person 1:1 Pilates classes. Katie thank you because what you do in this video is what 1:1 instructor did with me plus a bit more. You are right on with this video
I`ve got constant lower back pain and tightness. In my try to acquire a solution for my concern, I have tried personally several suggestions however it doesn`t help, no one have been competent to aid. However, using this particular back ache guide book, “fonon fetching site” ( 7wow.cc/85rg ), was able to deal with my back tightness significantly. I personally achieved much ease and comfort because of it. You should try this particular guidebook also!
Thank you for this! I have done this for 1-week straight and the sciatica has been reduced. It’s still lingering but I know that it would be worse if not for this video. I searched other ‘Pilates for sciatica’ and even Pilates for beginners videos and watched about 5 and none were as thorough and effective with the exercises and flow. I do have another favorite Pilates/physical therapist you tuber, I am grateful to know about you both! Thank you!
I’ve suffered with back pain for the last 8 years of my life, and its been getting worse these last 6 months. I tried this for the first time today, and despite the stretching pain and uncomfortableness I had throughout the routine, my back pain has eased! I’ve not found anything else that has worked like this. I’m excited to start doing this every weekday morning, hopefully in a few weeks I’ll be able to stretch a lot further! (I am the opposite of flexible currently haha) Thank you so so much, this is wonderful. This is the first time I’ve tried pilates, and I’m glad I did it with this video <3
No sciatica pain because I have starting utilizing truly takes pressure off the back. Learn more about this particular back pain guidebook through hunt for 4SciaticaPainCure.blogspot.in Utilizing this, you can sleep in different postures. Will help my hip pain and also it`s comfy..
Wow! Just did that routine for the very first time and my back feels amazing! Definitely will do this on a regular basis thank you!
Hi Emma Robinson (I can’t seem to reply to your comment so will post here instead) that’s great to hear! What lovely feedback! It can work so well and yes, do keep doing the workouts, it’ll make a huge difference… You just need to give your body the time to get the strength and flexibility in the right places. Keep me updated on your progress… I’m doing new videos over next few months, so more things to come…:-)
I really appreciate this workout, guys. Not a quick fix and definitely not a quick workout but I think it’s helping me manage my lower body pain.
One of the best pilates video for the lower back pain caused due to sciatica. I have been in severe pain for the past 6 months. Have started doing pilates video following this video and for the first time in the 6 months I am able to sit for an hour in one go. It was impossible for me till a week back.
I lοsε sοmε slεεp dυε tο my lοw bαck pαin. I rεαlly likε tο slεεp οn my sidε αnd this wαs thrοwing my hips οut οf plαcε. υsing this pαrticυlαr bαck prοblεms guidε bοοk, “Bαkοnοz Kοnο” (ɢooɢlε it) it`s εxεcυtεd thε trick. Will nοt wαking υp mαny timεs αt night with bαck αchε..
I just discovered your site. It is wonderful. Helping me a lot with these exercises.
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So grateful it exists in 2020.”
I’m so grateful. After doing this once I have so much less pain than I normally do. Thank you!
Excelent!!! thanks a lot! You are very good. Please if it is possible, continue posting this kind of help. It makes a difference.
I found it a perfect mix between effort, softness, balanced pace, sometimes necessary pain, and care. Thank you.
I started doing some of the moves shown and I started feeling better right away. These go a little further so I’m doing this series today. TY!
Thank you!! Been doing this workout whenever my lower back needs some tlc…works every time!
I suffer from chronic back pain after having 6 babies in 12 years. It’s been getting worse each time (no more!!) I’m working with a physio, but I was wondering if this will be good to do first thing in the morning or a bit later on in the day? The reason I ask is sleeping causes a lot of tightness and pain in my back, so first thing in the morning is the most painful and I can hardly bend over. I can’t lie on my back for more than 10 minutes in bed before my back hurts.
“I recommend this guide:
emac.best/backpain/sn0
So grateful it exists in 2020.”
Alisa that was just great. Can you please let me know the exact description of that floor ‘mat’?? you are using. I have tried to google-it, but cannot see it neither on Amazon nor on eBay. What is the actual”description” of that flat-bed-mat you are using please? ( I am based in England (UK) but would appreciate if you could also inform me where you can buy thisin the USA! Thank you in advance. (Vinod C.)
I was like yay! A day off exercise no dripping sweat! No didn’t happen. But coach and Claudia again awesome work out
I have pain that keeps me from doing much at all, but if I do this is the morning I’m able to get through the day with much less pain. I even felt it in my stomach the next day (which shows how weak my core had become since my back and hip pain kept increasing and i began avoiding activity -just made it worse!). Thank you for this.
Alisa, you must make a dvd with these exercises for people like me. Would be a great help for sciatica pain people.
Thanks a million
hi, I am desperate to find an exercise/pilates for lower back pain but I have a total hip replacement so afraid of dislocation:(
Thank you for taking the time to upload this video. Yah bless.
Wonderful explanation and illustration. I’m in acupuncture school and great at relieving low back pain but know that correcting structural imbalances are an important part of long term solution. Thanks!
Can this workout also help to lose belly fat at the same time. Please?
Thank you for putting up this video. I’ve been doing your video for about a month now twice a day on the advice of my sister (also a Pilates instructor). I’ve even recommended it to a neighbor who, like me, has a bulging disc. This video truly helps!
Wonderful instruction on how to relieve sciatic pain. I’ve told my Chiropractor about this video. Thank you.
Is there a DVD available or is there one available especially for sciatica that can be recommend?
lovely routine, easy to follow, my lower back pain is easing, thank you xx
Thankyou, been doing this for a month along with cardio and the pain is almost completely gone. I haven’t had to use painkillers or ice/heat treatment since week 2. I would buy another workout from you to push myself a little further if I could.
Wow that was like a PT session….my left hip has been giving me problems for a long time….I’m going to do this weekly! Thank you so so much!!!!
Is this ok for those of us with (bilateral) hip replacements?
My lover is experiencing back and neck soreness and is having issue supporting his legs, however when I came across this particular lower back pain guidebook, “Kemzαnο Loni” (Google it), all the pointed out concerns are solved appropriately. Based on him, he is able to now get enough proper sleep because the back problems and all the other aches are gone for good..
I’m a just too cool type of guy to do this but this pain would make me irritable so I gave this a try…and wow I can feel like a coolness in my lower back from the stretch Such a relief…thankyou I love you….
I love all of their exercises and hands down coach cozack �� I recommend to everyone
Plank is not at all good for lower back pain, Pilates teachers should know this
Sehr gut Danke Fuehle mich gut eine Torture, hat sich aber gelohnt Danke..!!!!
Thank you Katie! Really helping my lower back pain from a pinched nerve.
This was a really go session, it seemed to help me.
Alisa was nice and calming to listen to as well.
I love your exercises so well explained and nice and slow. I am 68 years old would these be suitable for my lower back pain? Thanks so much, Jean
To heal your sciatic nerve pain permanently, you have to get rid of the root cause of the condition.
GREAT!! Shows real understanding and appreciation and great movements.
I`ve been doing that workout for a year now enerytime i start feeling some pain and it works wonders…THANK YOU SOOOOO MUCH for sharing it with us <3
this is really good, after doing the stretches i feel so much better… 100% support this & will share with all my friends…. thanks guys…
Big up and thumbs up for you guys. It’s beyond amazing that I experienced relief for my on and off lower back pain right after doing this routine.
This is a REALLY nice, subtle low-back pain work out….Katie explains things so well-it seems to really be helping my low back pain! Thanks for your great work Katie!!
My back really feels stiff and painful. With my attempt to get a remedy in my concern, I have used various recommendations however to no avail, nobody has been able to assist. Nevertheless, this back ache guide has been an exception. I personally attained much convenience because of it. You should attempt this particular guidebook too! Look for this guide on Google, the guide name below.
Name is Fetching Lοni Cοm
Best
I exercise regularly but I still have dull constang back pain, discs are ok. I hope this will help, the exercises are quite easy to do and 15 mins is not that much to take out of your day. Thank you!
Just want to thank you for your videos!!! They have saved me with my back pain and scoliosis!!! ������
Hi. Thank you for this great workout. I’ve had a sore back for three days and after completing just one of your fifteen minute sessions I feel an improvement. I’ve never done pilates before but I’ll be joining you again tomorrow xxx
Thank you for this amazing exercise! After 3 days of pain, these 20 min workout allowed me to unlock by back and released the pain!
The headrest NEEDS to be down while doing bridge work. Very basic and very important.
This is a lovely and relaxing session. Can we have more hip and glute stuff please? Xxx
Katie explains each exercise thoroughly so I can be sure I’m doing everything correctly, without rushing or my feeling like I’m being patronised by a professional. She has a kind and happy demeanour which really is the icing on the cake to her professionalism. Thoroughly recommended and useful video! Thanks!
Ok i waa told witha buldging disc that the curls are bad is that true
Thanks for this! I’m new to Pilates and this seems to be more effective than other methods.
Hi everyone I’m hosting a 7 Day Pilates challenge for Back Care and I wonder if you may be interested in joining? You can find out more here: https://kalmpilates7daychallenge.com/sign-upijsu95k8
Lots of great tuition and personal guidance which I feel is exactly what I’m all about:) Any questions, just drop me a line on [email protected] kalmpilates.com
xsarah
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No good for herniated disc pulling into chest pushes discs wrong way awful
Thank you so much for putting this video up. I had joined a Pilates class for the first time, it was 45 minutes long and did hurt my back, but this short routine is really helping. Thanks, Juliet
I did this slowly until i progress for 4 days and the pain is gone 70 percent! Great i will still do this everyday. Thank you so much.
Your lower back routine is helping me with my sciatica problem, thanks.
I love Katie Mackenzie and would love to see more. I do her pilates every day and she’s awesome.
Sir iam indian my problem l,3, l4.is sleep disc iam wourkot other execisse my back proublem is not relief
I have a hip impingement and the last few exercises really irritated it. Should I skip them?
Amazing done this for two days and the 30min routine is great helped alot thankyou. Going to keep doing it ������
this is bloody hilarious a young women who is obviously extremely fit, nd dressed in the ‘right clothes demonstrating two exercises in a manner that if you are over a certain age and even if you are under a certain age with back problems will drive your back pain insane seriously doing the 100 with her legs stretched out practically on the floor!!! If you have weak back muscles this will exacerbate pain. When starting the 100 the legs should be raised perpendicular to the body but bent at the knee; the scissors exercise will put huge pressure on your lower back; the final exercise the bridge is a good exercise but the speed at which this lady is doing it is dangerous for your back.
Hi Katie, do you recommend this exercise for HNP? I have HNP in L4 L5
My pαrtnεr suffεr frοm αchεs οn his lεg, nεck αnd bαck. Bεcαυsε οf this pαrticulαr bαck αchε gυidεbοοk knοwn αs “Bαkοnοz Kοnο” (ɢooɢlε it), hε bεεn αblε tο tαkε cαrε οf αll thοsε trουblεs. Hε sαid it prοvidεs thε cοzinεss hε wαnts whilε αslεεp, εspεciαlly in kεεping αwαy frοm bαck pαin..
Painful to do on my first session but already feel it helping, woke up struggling to move and now I’m 75% mobile without pain.
I started training with weights around 2 months ago to help tighten my core lower back as have a slip disk, I hurt my back a week ago and have a twinge constantly. I did your work out and found not hard to do as I am quite fit. After doing so I must say feel no pain and the stretching felt good. Do you think I should do this on a regular base to help? Thank you once again ����
I literally woke up with an annoying back pain from tidying up my place yesterday. I just randomly chose this back pain stretch to hopefully ease the pain a bit and when I stood up after the 15 min routine… I really can’t believe it…the pain was gone �� Thanks
That really helped, just the first session. I am so going to work on this and more. Thank very much. ��
Thank you for this! I recently found out that I have a pinched disk and have not really be able to do any exercises. I was actually on here Monday and did a search for Pilates exercises that are suitable for people with bad backs. How many times would you reccommend that I can do this a week and any of your other videos you would recommend?
This is GREAT. For everyone who SITS a lot and/or has issues with lower back pain, try this thank you, HASfit Team!
Hello, I just wanted to say thank you for this instructional video. I do have a weak core and, since lockdown cannot swim. I’ve taken up running for fitness but needed something for my core as well. This has been a great lunchtime workout!
Sadly made my sciatica worse and have to start back to square one:(
I have Spondylolisthesis in my lower back like many people do even if they don’t know it. Is it possible for you to produce a video to help this please. My GP referred me to a Sports Centre that have given me sheets about Pilates for the lower back, some of the exercises are ok others aggravate it more. Some exercises such as twisting the body in different ways aggravates the pain and for some reason something like the Clam Level1 hurts as well.
I hope you don’t mind, I did a review of your video on my live just now. Very happy to help with the colour if you’re struggling but as you’ll hear, I chose your video over the slicker beach one as I felt you genuinely connected with me so well done, great example. (My review https://www.facebook.com/adriansalisburyhq/videos/1125592734276509 )
Hello, so I have been doing these exercises almost every day for 6 weeks now and unfortunately have not seen any improvement with my lower back pain, although I do feel better in my body, mood and energy levels so I am still grateful for them. I have had this back issue for 4 years now so maybe it will take longer to improve… have already seen an NHS physio who was crap so I am hoping this will help in the next few months. Will update as I go along.
Hi there thanks for watching my videos, and reading the comments!:) I just wanted to let you know that I do a weekly Pilates & health newsletter to which you can sign up on https://www.kalmpilates.com.
>> Also, if you want a more structure approach to improving your back issue, I offer a 7 Day Back Care Challenge (with the option to continue to the full Back Care Programme) for just £5 / $7.
And don’t forget that I’m always here for advice so any questions about your back issues, drop me a line on sarah (at) kalmpilates.com ❤️
I have a lower back and hip problem due to a leg shorter than the other, I’ve seen multiple physiotherapists that didn’t really help.
I started doing this workout 4-5 times a week, coupled with a foam roll massage every day, it’s been about 2 weeks I can really feel my hips strengthening and the pain disappearing bit by bit.
I also really like your positivity and motivation speeches in your videos, it doesn’t seem like much at first but it makes all the difference, it makes you stick to the routine and keeps you motivated!
I don’t think my back will like that leaning forward to the feet one. Is there anything else I could do?
I have come back to this video at least 20 times. Thank you for it I really love the simplicity and depth.
XXXX No operations or injections XXXX. I CAN CURE SCIATICA & PAIN Inc proformis. £100 a session. Chad. Manchester. United Kingdom 07784022044. In from 2 to 5 sessions, Depending on severity! 100%
Just starting pilates at home. Back pain because of a hernia. Let see how it goes watching you. Also i have a physiotherapist helping me.
Actuallyi it is my hus account.I am 51 wt 89kg and thyroid problm I am taking 175 mg uthyroxin daily.Recenly I have sciatic nerve complaint.I am doing ur exercises for thelast 4days.Happy to saythat ithelped me much to release my pain.THANKS A LOT.
That was our first time trying out your class at home. Really enjoyed it and feel more upright already. Thanks
Just go to Unflexal webworkouts if you’d like to learn how to workouts correctly.
Hi everyone! I’m now running the 7 Day Back Care Challenge on an ongoing basis as the feedback has been great. Lots of personal coaching from me and 3 x online Pilates workouts specifically for back pain. For more info, have a look here: https://kalmpilates7daychallenge.com/sign-upijsu95k8
I was hungover from work last night and this woke up every part of my body—feeling so refreshed. My only issue is I’m so tall that I can’t touch my toes while doing some positions what do you recommend for a 183 cm man?
Thank you so much for sharing this video. You just don’t know how much you’ve helped me with my backpain. You’re a blessing to us who’s suffering from severe pain. Thanks again and all the best. ☺️
Thanks! This gentle video is a perfect return to Pilates for me and my bad vertebrae. Love it!!!!
Also i’ve shared this video and your channel with everyone I know… The gift that keeps on giving:)
just followed this and its exactly what i need! my back has been so sore after work and low and behold its because i have no core strength at all… even just this one session helped!
Thank you! I will keep doing this and hopefully it will help.
Just started this yesterday. Your video stood out to me and as an online video coach (who sits at his desk too much) I’ll be using your video as an example to review this Thursday. It stood out to me and I’ll reveal why. Thank you ��
ONE OF THE BEST BACK PAIN RELIEF WORKOUTS I HAVE EVER DID! THANK YOU GUYS!
This is great i like that you don’t rush (i had a bad experience recently following someone who didn’t really hold postures so actually made my issues worse!) and explain clearly. What i love would be a longer more complex workout incorporating some more pilates exercises, about half hr length? that would be great:)
I have to do this one at least once a week! That’s how big a difference it makes!
just WOW. Thank you so much, my back feels so much better after this workout:)
thanks Katie @eFit30. great video. will do my pilates with this vid now that i can’t attend gym. i wish it was a bit longer. i’ll search and see if you have any longer workouts. thanks heaps Katie
Very good, you take your time and explain things thoroughly. Thank you.
Great video, I was in a car accident over a year ago where I broke my back and some other bones. This routine has really helped me gain back some strength when I was anxious of movement for a good while so thank you! ��
Been to a GP who’s told me I have muscle spasms in my back as one side of my back has much larger muscles than the other. Not great for kids my age as we like to run around seeing how far we can push ourselves. Hope this works!
There are many exercise videos in YouTube! But your are the best! You are very energetic and positive! I feel I train with a a real trainer!
Thanks. Its my first day and its quite useful. lets see if i continue to do it or discontinue just like i always do
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This video is easy to the extreme. It should be titled Pilates for Lower Back Pain and Out of Shape. However, not many people with lower back pain can sit with their legs crossed.
You should practice with Unflexal. Google this or just go to Unflexal website:D
This work out will totally humble you.. it will make you realize how weak your lower body am core actually are… if you are suffering from back problems how many times a week should you do this
I have known Rick Kaselj since college. Since then I have gone to Chiropractic college and become a Diplomate of the International College of Applied Kinesiology and a Diplomate in Clinical Nutrition. [Check Details Here=> t.co/CQx2dfkLEl ]. As a result, I have come to some important conclusions about how the body works. Hip flexibility, mobility and strength are one of the most important things you can do to keep your overall body healthy. The way we moved thousands of years ago is our natural state, which requires flexible and mobile hips. “Dr Alan Jenks DC DIBAK DABCN”
Thank you so much Sarah, amazing and beneficial video for lower back pain. I run 5 days a week and do hot yoga twice a week. But all summer battling with lower back pain. Found your video and tried it every night for three weeks, amazing results. Back pain gone and I am doing this routine most nights and it really works for all the reasons you give. Thanks again.
Thank you Sarah for your videos! Going from being a very active person to not being able to move at all through disc injury, your videos got me back on my feet. Literally! The lateral breathing alone was a gem to discover. I am a dance teacher, now all my students are doing lateral breathing and your basic pilates before i teach them anything else. Thanks for the inspiration! Ps Just signed up to your 7 days challeneg too. Thanks, Conor
Thank you! I cycle frequently and use a backless stool at work for long periods, so have started to really feel low back pain and super tight hamstrings, despite being under 30. I’ve been following this routine daily for a week now and have experienced a massive improvement in this short time, particularly with the stretches. I’m finding there is instant relief combined with reduced aching later in the day. First attempt at pilates definitely converted! It’s truly amazing the subtleties of tight muscles / poor posture and how this can impact on daily life yet be fixed with a bit of patience and good advice. Great video!
Hi, I am doing these exercises as I have sciatica problem and it’s reduced. But I wanted to burn fat and loose some weight help me in suggesting some cardio exercises which does not effect my back..
Hi I love your videos thank you! I was doing your ab exercises for diastasis recti and I think they were strengthening my core but started getting lower back pain, so am now doing this routine and it’s brilliant. I’ve swapped in the Bird pose for the plank as I’m not sure it’s safe to plank with diastasis recti. I also found the bird pose just so powerful!
fantastic, i really appreciated how you explained each movement and what i should feel, i felt reassured and safe to relax into each posture.
thank you
This workout has gotten me through realigning my lower back and hips. I’m still struggling to have strength to perform the “good morning”. Now I’m looking to level up into a full body workout to even it out but I am restricted to 12 pounds in lifting and minimal bending at the hips. Any suggestions?
To heal your sciatic nerve pain completely, you should eliminate the root cause of the issue.
“I recommend this guide:
wics.best/sc-guide/bW8
So grateful it exists.”
Thank you for the instructions informative helpful motivating. Professional encouragement, form and coaching! I’m Learning to walk Thank You! Happy healthy new year.
I’ve been loving this routine the last few days and notice a significant decrease in my sciatic and back pain throughout the day. I enjoy doing it daily along with other gentle practices. I am wondering if you think it is safe to do daily or is it better to have days without?
I know the pigeon pose, Is supposed to stretch out the glutes predominantly; but with the bent leg, I mostly feel quite a bit of discomfort in my hips (I think the muscle is called the tensor fascia latae or the sartorius)Just wondering if this is a normal feeling to be hurting there. If it wasn’t for that pain I quite like the stretch. I love your videos by the way. I’ve been doing the post partum, low back pain,
and shoulder one daily.
Those leg exercises hurt like hell but my legs feel amazing afterwards! Chronic severe lower back pain so am trying a video like this everyday to help, along with physio. My pelvis is being pulled out of alignment by short glutes as you mention in the video. Thanks!
My lower back was aching so I Did this yesterday, and I am so sore today. What would you suggest as a shorter starter set, and is it a bad idea to do any of them if your back is already sore?
Thank you so much for sharing this useful video, I just started today and I will give feedback in about the results on my lower back pain, thank you once again ����❤️
I haven’t been able to go to pilates class or my chiropractor in a few weeks and my back got so much worse. This video has been a lifesaver for me during the pandemic.
This was a really therapeutic work out for my lower back? It is short enough that I can do every day just for maintenance thank you so much and God bless you!
Hi,
I have been doing sports and training for years and consistently have low back pain when I take some time out. I was in agony this morning and done this one simple video, and the pain has almost completely subsided. I will be doing this on a regular basis as tightness seems to be a key factor.
One question I would like to ask. I feel as though I have been getting ill after prolonged hard training and feeling way more lethargic than I ever have before. Could this be related to muscle tightness?
Really helped my sciatica pain. I have 3 slipped discs and 4th one is not in a good position, this’s all thanks to me smoking for years till I quit 6 years ago but damaged had been done made my discs dehydrated.:��
If you have real issues and aren;t an olympic gymnast don’t waste your time.
Thank you so very much. My back and hip is already feeling much better after just two times this week. Bless you two lots
I love your voice! It relaxed me while doing this. I thought it was challenging but doable. Thank you!
I hαvε lοοkεd fοr α bαck discοmfοrt rεmεdy fοr cουplε οf mοnths αnd αlsο this bαck discοmfοrt guidεlinε, “Bαkοnοz Kοnο” (ɢooɢlε it) mαtchεs mε bεαυtifully. I cοuld nοw rεst withουt εxpεriεncing thαt pαin with my bαck. I rεαlly likε this pαrticυlαr gυidεlinε. It`s firm αnd just whαt I wαs sεαrching fοr..
excellent I been doing once a day for thirty days, pain is almost gone, went from intense to mild thank you thank you thank you!!
First time for me this morning Katie, hoping this will help my lower back pain. Great video, very informative as we progressed through, made it easy to know if you were performing the movements correctly, many thanks……
How many fake troll accounts are there on this video? 9 of 14 comments say: “fetching loni” (Google it). Sounds like just another infomercial-type product too good to be true. Not googling.
hmm just read you should NOT do the “hundred” move with lower back pain. Be careful what you put out there this is very irresponsible
The best ever hip n lower back exercise. Had a bad fall and this really relieved my pain. Ur motivating talks help along fabulously ����
I messed up my back pretty bad, my daughter who is a doctor suggested these exercises. I just started but will let you know how it goes. Thanks
That was very painful I need to really work on my back more.
Hi, thank you for this workout. I have been having severe pain for around a month so I found this video and i’ve been doing it every day for three days so far. A little bit of relief. I will continue. The pain is very much in my right hip and lower back right side the excercises don’t release the pain yet. Any ideas around pain in the right hip/lower back feels a little like sciatica? (not sure of spelling)
This are the best sciatica relief exercises I have found. I now do them almost every day. Thanks!
I loved it, I’m watching everyday for hip pain
it’s really good.
I’m out of breath from doing that and I can’t breathe that’s hard.
Every few months if I don’t keep up with these specific sets of exercises my pain is back, this has been the most helpful set I have found online, thank you Pilatesology for your generosity and commitment to true pilates.
I really like this video, i have lower bk pain still working on it this stretches help me out alot thank you ������
Good to see that the Unflexal includes new training instructions to build my body perfectly.
My husband has acute backpain n practicing this yoga for 3 days on 4 days his back is so painful n couldn’t continue…what is your advice? Do you have more soft version? Please share ��
Thank you so much for this video, it’s really helped me. Really appreciate it, it feels really nice and not too difficult. x
Wow it helped got femur fracture with 10 cm bone loss i recovered now as result i hav worse back pain while standing or sitting long time.N thanks to u it helped me lot ❤
Thank you for the video,It has helped me to get satisfactory relief from sciatica,although it was difficult to practice at the age of 67.
I wish you would suggest some pilatesology exercises for foot-drop (an ailment with my wife). Thanks a lot,Alisa
If people have Back pain do not expect them to be doing intense moves should be showing moves with help from instructor not on their own
Does any one have problems with lower discs in where they feel locked or like they need to pop.
can get them to crack sometimes but other times they just feel locked and i can’t get them to pop. Its really frustrating.
I feel an instant relief! Thank you! I run a lot and have 3 young children. one of whom is still a baby, so I am finding more pressure on my back than before. The tight legs and weak core is most definitely me. I am looking forward to feeling fabulous in a few weeks of doing your exercises every day:) Thank you!
Nice vid, I have kyphosis and protrusion in my lumbar disc, it is reliefing
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I love this training and love you two, but especially I love Claudia as she helps me to do all the exercises even those I can’t achieve with the Coach Kaousac, so I’m happy with this.
Thanks a lot for this guys! It helps me a lot to have a better sleep at night.
Great video content! Excuse me for butting in, I would appreciate your thoughts. Have you tried Franaar Breathtaking Motion Formula (erm, check it on google should be there)? It is a good one off guide for Curing Sciatica in Just 8 Mins without the hard work. Ive heard some unbelievable things about it and my GF got excellent success with it.
This is very helpful, I do a lot of watt bike and cross training in the gym and actually have strong legs, I also work in a bar and in the past year suffered with really bald lower back spasms, tension, pain and stiffness, I also have fallen arches and even in my pelvis and had symptoms of cpps. I think a lot of it stems from not stretching properly, particularly the hamstrings. I noticed huge relief but also discomfort when I did the stretch where the legs are bent in and leaning forward, gona try this every day now so thank you!
I very much doubt that for me as I’m in remission from multiple myeloma bone marrow cancer which broke 9 vertebrae in my back i can do bits and pieces but thats way out of my league
Oh my gosh, this helped so much! I’ve been having this chronic lower back and hip pain that keeps shooting up and down to my leg for almost two weeks now. I only did this stretch routine once just now and I can’t believe how diminished the pain is now. Thank you so much for this!!!
I really need to strengthen my core and loosen up my hips/legs. If i did this video more than once a day would that be better or worse? I have no sharp pain when I did it the first time.
This workout has been extremely helpful! Thank you!! I am passing this on!
I was a Sciatica sufferer for almost 6 months. I was a bit skeptical but I was in so much pain I was willing to try anything to get a good nights sleep. By the end of one week 80% of the pain had gone. It took about six weeks before all the symptoms disappeared. Thank you.
I’ve had 4 surgeries on my left knee, a c-section, my job has me sitting for most of the day & i’ve gained weight that has given me back & hip pains. I just did this 4 d 1st time & I must say I feel gr8 it had me sweating but i was not in so much pain that i felt like i was goin to pass out. I will be doing this daily. Thank u soooo much
I hαvε lοοkεd fοr α bαck αchε trεαtmεnt fοr cουplε οf mοnths αnd this bαck pαin gυidεlinε, “Bαkοnοz Kοnο” (ɢooɢlε it) mαtchεs mε flαwlεssly. αbsοlutεly αids in bαck αchε whilε slεεping. I rεαlly likε this pαrticulαr guidε. It is firm αnd jυst whαt I wαs lοοking fοr..
You guys are great hopefully my left hip/sciatica/piriformis will get better so will see high hopes
This is such a good video and really helps… behave to make out Time to do it regularly and also do the 7 day challenge. I’ve shared this with a lot of people. Great work!!!
Great back routine, so much relief afterwards! Xo thank you!
My mom suffered herniated disc for years now and she gained quite a lot of weight over the years. I want her to live a healthy life so i hope this pilates would be a good start for her to lose some weight. I will share her progress with you guys here.
Current weight: 82kg
Current height: 157cm
Best routine I have found for my back. I try to do it every morning. My back and sciatic pain have really improved. The instructions are so clear and easy to follow. I am nearly 70 and I can manage to do this routine. Thank you both.
Thanks. Always looking for good stuff for people with bad backs and knees.:)
Thank you very much for this video exercises. It really really really helps me for years. Last two weeks never do it and pains back again. Now I must tell myself to resume this set of exercises to keep the pains away. Once again I have to thank you! ♡♡♡♡♡
what a lovely calming voice and a great explanation of what your actually doing……big thumbs up
This workout was amazing for my lower back pain & the gentleness of Katie voice while explaining the exercises really helps not feel rushed at all ����
You have made my day thank you. I have been trying many types of exercise to help my Piriformas muscle pain. This has made a big change today for.
First and foremost, if the muscles of the hamstrings are tight, coulc.it/painfix they are more susceptible to tearing. No matter if you’re an elite athlete, stay-at-home-mom or average Joe, a muscle tear in the back of your legs can take months to heal and recover from making life very challenging.
Thank you for this exercise. I’ve had a bad case of sciatica for about 2 weeks now and I was searching for some effective exercises to start on. I think this will do nicely. It feels really good afterwards.
I’ve been suffering for 2 years with pinching lower back pain which Drs haven’t been able to source. Due to shift work I can’t attend regular classes. 2 days of this simple routine which is only 15 minutes of my time and I feel less tension in the lower back. It hasn’t eliminated my pain but I feel more relaxed
Thank you…. a great way to begin recovering. I so appreciate your detailed and clear instruction about body positioning, breathing etc
Feeling better after trying this. Please do more of this lower back and strengthening workouts:)
I think you should use a person that has actual back pain. There is no way I could do this without excruciating pain. It takes me some time to just lay flat on the floor like this.
You guys are just awesome.Your presentation is too good that it feels much better than having a personal trainer.God bless u guys!!!
Thank you I love it am enjoying this beautiful �������������� Big Up YU’S ���� king / Queen ����
Coach and Claudia saving lives! Keep being great guys ��������
You guys are heroes! This workout help my back so much, that I can do a normal elite endurance training plan:D
This routine literally saved my life. I’m two weeks in and I never seen so much improvement in my back and I’ve tried everything that western medicine has to offer. You’re amazing and thank you so much!!!
Hi,
Thanks for the guidance, I m suffering form Hip AVN but able to do these exercise, not 100% as you do it but I m trying myself to do the same.
Thanks guys. It help me a lot when I am on my feet all day to release my lower back mussels.
Honestly HASfit… This is the best stretch i’ve come across. I have battled with the lower back and sciatic pain in my left leg for years (also due to old dancing injuries) and i just learned to live with it. Until COVID 19 lockdown hit and I decided to use the time to focus on self-care. I tried many routines and then thankfully I came across yours… I’ve done it for a week now and my mind is blown at the relief I feel! Even after the very first day! It’s so easy going, but so incredibly effective. The pain is no more! THANK YOU THANK YOU THANK YOU!!
This is a great workout but please include a little cool down for us who are breathing deeply after this!
Hi,I want to get me back on exercise after a break of 6 months.was suffering from back pain (inc burning/needles)after MRI learnt that I had 6 slipped discs (cervical and lumbar) no pains now except occasional burning/needles.just want to know if these exercises are okay for cervical slipped discs too? Thankyou
“I recommend this guide:
sogy.best/bpb-guide/UhB
So grateful it exists in 2020.”
Hi
I’m 6″5 ex military who served 8 years with commando forces. I’ve found that in the last 3 years my back has been slowly getting worse. To the point now that I’ve completely stopped training until I can get a grip of my back pain. I stretch every morning for 30mins and evening. But after watching your video pausing it and completing your routine 4 times. My back is definitely feeling better than it was before. I know this is a long steady journey but just wanted to say thank you and great video.
Is it normal to have numbness as well in the legs while doing some of these exercises?
I have searched for a back pain treatment for couple of months and also this back discomfort guideline, “Kemzαnο Loni” (Google it) fits me perfectly. Undoubtedly aids in back ache while sleeping. I am amazed by the effectiveness of this guide. It is firm and just what I was looking for…
I’m sorry,….but as someone who has done exercise their whole life and is also a qualified PT, and has now been unfortunately been diagnosed with back pain and found it is caused by a herniated disc in my lumber spine…..I was absolutely told by physios to avoid with every muscle in my body a bending from the waist excersizes..thus could actually cause more damage for someone who has an underlying disc herniation. And also for someone to do these exercises without correct form could cause tremendous damage.
Incredible feels so much better after 20 mins. can I buy longer workouts from you? Thank you!!!
Thank you! I’ve been doing this for my lower back, but I’m finding it also helps improve my plantar fascia pain. I appreciate the pace and focus of this video.
Thanks for your video! Have you ever tried Yoga for releasing spine and neck? Here is a video I’ve found really interesting about:
https://youtu.be/2RfKpN9Q5xA
Thank you for this! I woke up this morning with a tight lower back like normal, and I did this routine before work and I’m incredibly relaxed. This will be a daily routine I believe.
Injured my back over 7 months ago and have not been really been able to find relief. I’ve been doing this routine for a week. It’s hard! But I’m noticing some improvement in the pain and the exercises are getting easier. Thank you! I’m getting help from you that I didn’t get from doctors.
I just tried your video as i get that burning musuclar pain in the middle of my back (across where the bra strap goes), especially if I have been standing/walking a lot or doing physical activities as well as numerous other core strength issues. I just did this session (first EVER pilates) and already feel more engaged with my body! Got a long way to go, as not very strong at ALL, but hopeful =) My body also feels like it has just been stretched like it’s never stretched before! Thank you! p.s. your video also felt like I was right there in the room! Loved it x
Yes headrest must be down for bridging, i am sure it’s just an error cause camera was on. Very clear and useful instructions, thank you i’ll put to good use w clients
Thankyou Katie! This video was great. You explain so well. I have two bulging disks with sciatica that led to muscle wasting in my leg. I could do every move without feeling uncomfortable. And my low back feels like the compression is eased off a little for now. �� Will definitely repeat tomorrow and checkout more videos ��
i was suffering from sciatica and after 2 weeks of following this routine i am almost perfect! thank you!
I have left hip pain.&left lower back pain.your useful yoga treatment. Very Very thanks.by looking you I do.
I have very lower backpain and due to covid cant get to see anyone. I thought to look see which pilates moves i might be able to do/might be useful whilst i wait for support/diagnosis. Sadly this videos really isnt much good as they are all based on ‘step ups’ from that one first move shown. I couldnt do that first move without too much pain/spasming so the whole video is pointless. Luckily i know and am able to keep doing the pevlic curl which is helping somewhat at least but surely a helpful/advice video show a range of different moves rather than one in varing degrees of difficulty. ��
I had a back pain for 3 weeks. I did this work out today and pain is almost gone. Wow! Definitely will be doing this everyday!
Katie this pilates has literally for me through a year of back pain. I had two bulging discs, I do this workout everyday and it’s amazing. Thank you so much
have had a bit of tightness in my lower back for the longest time (from bad posture I think), my sister showed me this video and it’s helping a lot! thanks, your voice is really relaxing. me and my sister love your british accent:)
I do Pilates on a regular basis as I have a bad lower back. It makes such a difference. This routine is excellent to do regularly as a maintenance and is of a length that easily fits into your day. Lovely voice too. Thank you.
After a few months of looking for a treatment for my back discomfort, I ran across this particular back pain guide known as “Kemzαnο Loni” (Google it) and it worked with my case. Certainly aids in back problems during sleep. I`m amazed by the effectiveness of this particular guideline. This is exactly what I was seeking..
My bαck fεεls stiff αnd pαinfυl. With my αttεmpt tο αcquirε α sοlutiοn fοr my prοblεm, I hαvε υsεd sεvεrαl sυggεstiοns bυt tο nο αvαil, nο οnε hαs bεεn quαlifiεd tο αid. οn thε οthεr hαnd, εmplοying this bαck discοmfοrt guidε bοοk, “Bαkοnοz Kοnο” (ɢooɢlε it), bεεn αblε tο tαkε cαrε οf my bαck tightnεss sυbstαntiαlly. It is vεry cοmfy. I rεcοmmεnd this guidεbοοk..
Hello Sadie,
U are saying that the core ball is not necessary if we do not have it. So how do we continue with the exercise that u are showing using the ball? Because the ball is placed below the lower back & then the exercise is done. Pls advice
I have been this exercise for a month and low back pain has healed. ��
It had been only Two days ago since I employed this back pain, “Bαkοnοz Kοnο” (Google it) nonetheless it already made several variation. Important to avoid back pain. As I had believed, it satisfied my expectation. It is quite effective even after making use of it a couple of times..
this is very helpful but its only applied to mean back pain. if person has herniated disc or severe back pain. can not lift their legs and also lifting legs can increase back pain
Hi Sarah, hope this video helps me with my back pain. I wanted to sign in your webstite for the 12 week programme but something doesnt work there properly.
Really helpful, especially in this situation when we are all staying at home. Thank you!
I have started doing your 18 min Sciatica exercises and this 30 minute exercises and there is one exercise that I just can’t do. Arm’s too short, belly too fat. On this video it is at 14:34. I can’t reach through between my legs and grab my knee. Any advice on how to do it? I tried using exercise bands, but I didn’t feel that was stretching anything.
I feel this is good when watching tv while laying in bed. Plus I love fitness! Thanks for the exercises!