Lower back pain is a common health problem, even among young adults. Lower back pain is often caused by poor posture and a sedentary or sedentary lifestyle. Do you know the best way to manage this condition?
It turns out that exercising with a Reformer machine can be one of the best and most effective ways to relieve lower back pain. The Pilates Reformer offers a variety of exercises that can help relieve lower back pain and discomfort.
So, how does the Pilates Reformer work to address this issue? Before we delve further into this discussion, it's a good idea to familiarize ourselves with the Pilates Reformer .
What Is Reformer Pilates?
The Pilates Reformer is a Pilates machine designed to maximize Pilates exercises. Pilates is a physical exercise developed by Joseph Pilates in the early 20th century. The Pilates Reformer is bed-like and consists of several parts: a sliding carriage attached to springs , ropes, and pulleys . With this machine, you can perform a variety of exercises that target various muscle groups in the body.
The Pilates Reformer's design allows the spine to be supported in a neutral position, allowing for optimal core and other muscle training. As you become more comfortable, your Pilates instructor may gradually increase your exercise to more challenging variations or positions.
This gradual exercise is very helpful for those of you who are afraid to move due to lower back pain.
Also read: Is it true that Reformer Pilates can help you lose weight?
How Reformer Pilates Helps Relieve Lower Back Pain
As previously discussed, Pilates exercises using the Reformer machine can help relieve pain caused by lower back pain. Here are some ways to do it:
1. Strengthen the core muscles of the body
One of the benefits of Reformer Pilates is its focus on core strength training. A strong core is crucial for maintaining fitness. The core is also the muscle group most used for movement. When we begin to strengthen the core, this will reduce muscle tension and overuse of other muscles in the body, including the back muscles.
Exercises like the Hundred and Stomach Massage engage the deep abdominal muscles, which are crucial for supporting the spine and reducing pressure on the lower back. Strengthening these muscles is crucial, as they act as a natural support for the spine. This helps stabilize and maintain good posture during daily activities and movements.
2. Increase flexibility
Tense muscles can cause back pain, including lower back pain. The Pilates reformer is an excellent exercise tool for increasing flexibility and relieving muscle tension.
Movements like the Elephant and Long Stretch Series can help lengthen the muscles in your back, hamstrings, and hips. This can reduce muscle tension in these areas and increase your range of motion, making your body more supple and flexible.
Good body flexibility can lead to better posture. Good posture naturally reduces tension in the back and hips.
Maintaining good posture is crucial for those of you who spend long hours sitting at a desk. Tense back muscles can exacerbate lower back pain.
3. Improve muscle balance
Muscle imbalances and tightness are common causes of lower back pain. Pilates exercises using the Reformer machine can encourage more balanced muscle development and strengthening.
Exercises like leg circles, frogs, and footwork ensure that all muscle groups are evenly strengthened. Regularly performing these exercises can help reduce the risk of injury and chronic pain from lower back pain.
4. Reduces pressure on the spine
Some movements can help reduce pressure on the spine, thus helping with rehabilitation in herniated disc conditions.
Movements such as “Short Spine Massage” and “Spine Stretch Forward” are very effective in gently stretching the spine, reducing pressure on the spine, and relieving nerve pain.
However, this exercise must be done with a certified instructor, so that it does not endanger your condition.
Spinal pressure-relieving exercises are essential for people with chronic back pain caused by compressed or irritated spinal discs. These exercises can help create space between the vertebrae and reduce pressure on the nerves.
5. Activate and strengthen muscles
While tight muscles can affect posture and cause pain, some people also experience weak and inactive muscles. The core and glutes are examples of commonly weak muscles.
Strengthening these muscles can help improve posture, which can reduce lower back pain.
Pilates Reformer Moves to Relieve Lower Back Pain
Ready to start lower back pain therapy? Here are some exercises you can try to relieve this health issue:
1. Bridge
The bridge movement targets the glutes and hamstrings while still strengthening the core muscles.
- Start the movement by lying straight on the carriage with your head resting on the headrest, your arms at your sides, and your feet placed on the footbars, hip-width apart.
- Take a deep breath, then lift your hips up while exhaling. Keep the carriage in place.
- You should form a diagonal line from your hips to your shoulders, with your knees pointing up and your toes facing forward.
- While inhaling, lower your back and hips down, and return to the starting position.
- All these movements count as 1 repetition, do 5–6 repetitions for 1 Bridge set, and do 4–5 sets.
2. Mermaid stretch
The mermaid stretch can help increase flexibility in the oblique and intercostal muscles. This exercise also helps relieve lower back pain and improve overall spinal mobility.
- Sit on the carriage with your legs in a Z-shape, with one leg bent with the leg resting on the shoulder pad, and the other leg bent with the sole of the foot resting on the inner thigh.
- Place one hand on the footbar, the other hand stretched out to the side at shoulder level.
- Exhale to straighten your arms from the leg bar, and at the same time bring your arms up to stretch above your head.
- Inhale to return to the starting position.
- All these movements count as 1 repetition, do 5–6 repetitions for 1 set of Mermaid Stretch, and do 4–5 sets.
Easy, right? Do these Pilates Reformer exercises regularly, especially if you frequently suffer from lower back pain. Regular exercise will not only help relieve back pain but also improve your overall fitness.
Complete your Pilates needs with SVRG. Here, you'll find a variety of Pilates machines suitable for personal or business use. Shop now, only at SVRG!
