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Pilates: Aid for Low-Back Pain

Have you experienced back pain at one time or another? Have you been told to strengthen your abdominal muscles to fix a back problem? While traditional crunches strengthen the outer layers of the abdominal musculature, they bypass the deep support structures of your back. This can place the lumbar spine in too much flexion and may even worsen your back pain, depending on what your original physical problem was. By training the deep stabilizers of the lumbar spine, pain can be alleviated and you’ll be able to return to everyday activities sooner.

Pilates can help; its major focus is to strengthen the deep stabilizers of the spine and is beneficial if you are recovering from low-back injuries or experiencing low-back pain. Moira Merrithew, co-founder of STOTT PILATES® and its executive director of education, explains why Pilates is effective.

How Pilates Can Help

Pilates, created by Joseph Pilates, is a gentle, restorative exercise regime that suits most people in the process of recovering from injury and rebuilding their bodies. The foundational approach focuses on core strength, precision and control of movement. Combined with current exercise science, this approach is a recipe for success, for a number of reasons.

Pilates Develops Body Awareness. You need this awareness in order to recruit and strengthen the deep stabilizing muscles. You may be unaware of whether you are using your deep stabilizers or not, and this can leave you vulnerable to pain. A qualified Pilates instructor can help you learn how to effectively use your stabilizers.

Pilates Promotes Effective Breathing Patterns. Effective breathing patterns alleviate stress, which can be a major source of back pain. Conscious breathing provides inner focus, allowing you to become more aware of your body and enable recruitment of deep stabilizing muscles.

Pilates Builds Core Strength. You learn to engage the deep pelvic floor, which in turn works with the transversus abdominis and affects the positioning of other structures in the lumbopelvic region, providing support for the lower back.

For assistance in learning Pilates, seek the guidance of a qualified Pilates instructor or personal trainer.

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Sample Pilates Exercises for Low-Back Pain

Following these basic Pilates stability exercises will help recruit the deep core muscles, stabilize the entire spine and help decrease or prevent back pain.

Note: These exercises should be performed only with prior permission from a healthcare professional.

Ab Prep: Targets Abs

Starting Position. Lie on back on mat, feet on mat, hip distance apart. Spine is in neutral position, neither arched nor flattened.

Exercise.

1. Inhale: nod head slightly.

2. Exhale: curl upper body off mat without pressing low back into mat; raise arms slightly off mat during curl.

3. Inhale: hold position.

4. Exhale: return to starting position.

Complete 5–8 repetitions.

Cat Stretch: Lengthens Spinal Muscles

Starting Position. Kneel with equal weight on hands and knees, knees slightly apart. Hands are directly under shoulders, and knees are directly under hips. Spine is in neutral position, neither arched nor flattened.

Pilates Equipment – Buy Pilates Equipment Online for Pilates Exercises in UK

Exercise. To prepare, inhale.

1. Exhale: starting from tailbone, round the spine, allowing head to bend toward mat.

2. Inhale: hold position and tighten abdominal muscles.

3. Exhale: starting from tailbone, return spine to starting position; bring head up last, but keep eyes looking down.

Complete 3–5 repetitions.

Hip Rolls: Targets Abs, Glutes & Backs of Thighs

Starting Position. Lie on back on mat, feet hip distance apart. Pelvis is in neutral position, neither arched nor flattened.

Exercise. To prepare, inhale.

1. Exhale: starting from tailbone, slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades.

2. Inhale: hold position and tighten abdominal muscles.

3. Exhale: starting from top of spine, slowly return to mat, lowering to starting position.

Complete 5–8 repetitions.
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Brenda Dygraf ™ Air Climber Fitness Stepper

A fun and effective way to lose weight.
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Unique 3 in 1 workout can tone, fat burn and work your abs all at once.
Includes 5 different resistance settings.
Protect your joints with soft air cushion technology.
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No need for assembly, arrives ready to use.

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What is the Air Climber Fitness Stepper?

The Air Climber Fitness Stepper is a revolution in the home fitness world. Developed by US aerobics champion Brenda Dygraf, the Fitness Stepper combines fat burning, toning and abs exercises for a quick and easy way to shrink your waistline.
Practical information about the Air Climber Fitness Stepper

The Air Climber is an extremely durable and sturdy home exercise machine, which can be easily stored away, making it perfect for daily use. It weighs approximately 13 lbs. and its dimensions are 18.9 x 20.1 x 9.06 inches (48cm x 51cm x 23cm). This small exerciser allows for daily fun, fat burning exercise, which will soon have your weight where you want it.

The Air Climber Fitness Stepper package includes:

Air Climber fitness system, fully assembled and ready to use
Two resistance bands
Brenda Dygraf introductory DVD with 4 workout programs
Jump start 10 day rapid weight loss meal plan
Eat Right diet plan including recipes to aid your workouts
A 12 month warranty

The recommended weight limit for the Air Climber Fitness Stepper is 300 lbs.
How much weight can I lose with the Air Climber Fitness Stepper

The Air Climber Fitness Stepper is great for losing weight, in the comfort of your own home. The unique 3 in 1 exercise guide will soon have you at your ideal weight. A top university study has shown a short hour workout on the fitness stepper uses more energy than cycling, walking or yoga, meaning you can burn fat faster. Included with the stepper is a jump-start 10 day rapid weight loss meal plan, designed by Brenda Dygraf, which can help you lose 10 inches from your waist in just 10 days. With over 150 fitness videos, there is no one better than Brenda Dygraf, US aerobics champion, to guide you to lose weight.
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Is the Air Climber Fitness Stepper Easy to use?

The Air Climber Fitness Stepper comes fully assembled meaning it is ready to use as soon as it arrives. Accompanying the stepper is an instructional DVD, which explains everything you need to know about using the stepper, making it simple to shrink your waistline at home. Resistance settings can be changer easily from a dial at the bottom of the machine, and it can automatically track your workouts with the electric dashboard.

The Unique air cushion technology also means your joints are protected, unlike with many other home exercise machines. Even those who normally struggle with painful joints after exercise can benefit from the comfort of the Air Climber Fitness Stepper.
What exercises can I use the Air Climber Fitness Stepper for?

What sets the Air Climber Fitness Stepper apart from other home fitness devices is that you can incorporate arm, shoulder and abdominal exercise routines into your home workout by using the accompanying resistance bands. This unique design makes it simple to shed pounds whilst toning your muscles and abs at the same time. The popular, easy to perform routines include bicep curls, side twists, tricep lifts and upright abdominal crunches, as well as performing stepping exercises.

Using soft weights you can expand and modify your sessions to work different muscle groups at a tempo that suits you:

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