Lower back pain is a health issue complained about by many people, even young adults. Lower back pain usually results from poor posture and an inactive or sedentary lifestyle. Do you know the best way to overcome this condition?
It turns out that exercises with a Reformer machine can be one of the best and most effective ways to relieve lower back pain. Reformer Pilates offers various exercises that can help alleviate pain and discomfort in the lower back.
So, how does Reformer Pilates work to address this problem? Before delving deeper into this discussion, let's first get acquainted with Reformer Pilates.
What Is Reformer Pilates?
Reformer Pilates is a Pilates machine designed to maximize Pilates exercises. Pilates is a physical exercise developed by Joseph Pilates in the early 20th century.
The Reformer Pilates machine is shaped like a bed and consists of several parts: a sliding carriage attached to springs, ropes, and pulleys. With this machine, you can perform various exercises that target different muscle groups in the body.
The design of Reformer Pilates allows the spine to be supported in a neutral position, so the core muscles and other muscles can be optimally trained. As you become more accustomed, your Pilates instructor may gradually increase your exercises to more challenging variations or positions.
This gradual training is very helpful for those who are afraid to move due to lower back pain.
Read also: Can Reformer Pilates Really Help with Weight Loss? Here's the Fact
Benefits of Reformer Pilates Exercises for Lower Back Pain
1. Strengthens core muscles
One of the benefits of Reformer Pilates is its focus on core strength training. Strong core muscles are essential for maintaining physical fitness. Core muscles are also the muscle group most used for movement.
When we begin to strengthen our core muscles, it reduces muscle tension and overuse of other muscles in the body, including the back muscles.
Exercises like the Hundred and Stomach Massage engage the abdominal muscles, which are crucial for supporting the spine and reducing pressure on the lower back.
Strengthening these muscles is very important, as they act as natural support for the spine. This helps stabilize and maintain good posture during daily activities and movements.
2. Increases flexibility
Tight muscles can cause back pain, including lower back pain. Reformer Pilates is an excellent exercise tool for increasing body flexibility and relieving muscle tension.
Movements like the Elephant and Long Stretch Series can help lengthen the muscles in the back, hamstrings, and hips. This can reduce muscle tension in these areas and also increase range of motion, making your body more limber and flexible.
Good body flexibility can lead to better posture. When your posture is good, it naturally reduces tension in the back and hip areas.
Maintaining good body posture is crucial for those who spend hours sitting at their desks. Tight back muscles can exacerbate lower back pain.
Read also: Is Reformer Pilates Once a Week Enough?
3. Improves muscle balance
Imbalanced muscle strength and stiff muscles are common causes of lower back pain. Pilates exercises with a Reformer machine can encourage more balanced muscle development and strengthening.
Certain movements such as Leg Circles, Frogs, and Footwork ensure that all muscle groups can become equally stronger. Regularly performing these exercises can help reduce the risk of injury and chronic pain due to lower back pain.
4. Reduces pressure on the spine
Some movements can help reduce pressure on the spine, aiding in rehabilitation for disc herniation.
Movements like "Short Spine Massage" and "Spine Stretch Forward" are very effective for gently stretching the spine, reducing pressure on the spine, and relieving nerve pain.
However, these exercises must be performed with a certified instructor to ensure they do not endanger your condition.
Exercises to reduce pressure on the spine are crucial for people with chronic back pain due to compressed or irritated spinal discs. These exercises can help create space between the vertebrae and reduce pressure on the nerves.
5. Activates and strengthens muscles
While tight muscles can affect posture and cause pain, some people have weak and inactive muscles. Core muscles and glutes are some examples of muscles that are often weak.
Strengthening these muscles can help improve posture, which can reduce lower back pain.
Read also: 10 Benefits of Reformer Pilates for a Healthier Body
Reformer Pilates Movements to Relieve Lower Back Pain
Ready to start therapy for lower back pain? Here are some movements you can try to free yourself from this health issue:
1. Bridge
The bridge movement targets the glutes and hamstrings while strengthening the core muscles.
- Start the movement by lying straight on the carriage with your head on the headrest, arms at your sides, and feet on the footbar, hip-width apart.
- Inhale deeply, then lift your hips upwards as you exhale. Keep the carriage in place.
- You should form a diagonal line from your hips to your shoulders, with knees pointing upwards and toes facing forward.
- As you inhale, lower your back and hips down, returning to the starting position.
- All these movements count as 1 repetition. Perform 5–6 repetitions for 1 set of Bridge, and do 4–5 sets.
2. Mermaid stretch
The Mermaid stretch can help improve flexibility in the obliques and intercostal muscles. This exercise also helps relieve lower back pain and improves overall spinal mobility.
- Sit on the carriage with your legs forming a Z-shape, with one leg bent and the shin resting against the shoulder pad, and the other leg bent with the sole of the foot against the inner thigh.
- Place one hand on the footbar, the other arm extended to the side, parallel to the shoulder.
- Exhale to straighten the arm away from the footbar, and at the same time, bring the hand to extend over your head.
- Inhale to return to the starting position.
- All these movements count as 1 repetition. Perform 5–6 repetitions for 1 set of Mermaid Stretch, and do 4–5 sets.
Time to Treat Your Back Pain with SVRG Reformer Pilates
How was it, easy right? Perform these Reformer Pilates exercises regularly, especially if you are often bothered by lower back pain. Regular exercise not only helps relieve back pain but also improves your overall physical fitness.
Complete your Pilates needs with SVRG. Here, you can find various Pilates machines suitable for personal use or for your business. Come on, buy now only at SVRG!
