Lower back pain is a health problem that is complained of by many people, even in young adults. Lower back pain usually occurs due to poor posture and a sedentary lifestyle. Do you know the best way to overcome this condition?
As it turns out, 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 pain and discomfort in the lower back.
So, how does Reformer Pilates work to solve this problem? Before we get into this discussion further, it’s a good idea to get to know Reformer Pilates first.
What Is Reformer Pilates?
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 machine is shaped like a bed and consists of several parts, namely a sliding carriage , which is attached to a spring , rope, and pulley . With this machine, you can do a variety of exercises that target various muscle groups in the body.
The Pilates Reformer design allows the spine to be supported in a neutral position, allowing the core and other muscles to be optimally trained. 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 Pilates Reformer Helps Relieve Lower Back Pain
As discussed earlier, Pilates exercises with the Reformer machine can help relieve pain from lower back pain. Here are some ways to do it:
Strengthening the core muscles of the body
One of the benefits of Reformer Pilates is its focus on core strength training. A strong core is essential for maintaining fitness. The core is also the muscle group that is used the most for movement. When we start strengthening the core, it 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 vital in supporting the spine and reducing pressure on the lower back. Strengthening these muscles is essential, as they act as natural supports for the spine. This helps stabilize and maintain good posture during everyday activities and movements.
Increase flexibility
Tight muscles can cause back pain, including lower back pain. The Pilates reformer is an excellent exercise tool for increasing flexibility and relieving muscle tension.
Moves 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 also increase your range of motion, making your body more flexible and supple.
Good body flexibility can result in better posture. When your posture is good, it certainly has an impact on reducing tension in the back and hip areas.
Maintaining good posture is essential for those of you who spend long hours sitting at your desk. Tight back muscles can worsen lower back pain.
Improve muscle balance
Unbalanced muscle strength and tight muscles are common causes of lower back pain. Pilates exercises with the Reformer machine can encourage more balanced muscle development and strengthening.
Some forms of movement such as Leg Circles, Frogs, and Footwork ensure that all muscle groups can be strengthened evenly. Regularly doing these exercises can help reduce the risk of injury and chronic pain from lower back pain.
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 decompression exercises are essential for people who have 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.
Activate and strengthen muscles
While tight muscles can affect posture and cause pain, there are also people who have weak and inactive muscles. The core and glutes are examples of muscles that are often weak.
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 moves you can try to get rid of this health problem:
Bridge
The bridge movement targets the glutes and hamstrings while still strengthening the core.
- Start the movement by lying straight on the carriage with your head resting on the headrest, arms kept at your sides, and feet placed on the footbar and spread waist-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.
Mermaid stretch
The mermaid stretch can help improve flexibility in the obliques and intercostal muscles. It also helps relieve lower back pain and improves overall spinal mobility.
- Sit on the carriage with your legs in a Z shape, that is, one leg is bent with the leg resting on the shoulder pad, and the other leg is 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 parallel to the shoulder.
- Exhale to straighten the arms from the foot bar, and at the same time bring the arms up to stretch above the head.
- Inhale to return to the starting position.
- All of these movements count as 1 rep, do 5–6 reps for 1 set of Mermaid Stretch, and do 4–5 sets.
How, easy right? Do these Pilates Reformer exercises regularly, especially for those of you who are often bothered by lower back pain. Regular exercise not only helps relieve back pain, but also improves your overall fitness.
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