Back Pain: Considerations before starting Pilates

Back pain is one of the most common reasons people visit physiotherapists and ranks as the third leading cause of disease burden in Australia. One in six Australians will experience back pain at some point in their lives (1).

As both a physiotherapist and Pilates professional (and back pain sufferer!), I have seen first-hand how essential exercise is for recovery. It is also backed by evidence that exercise, including Pilates, improves movement, strength, pain and enjoyment in people's daily lives. However, for someone with chronic back pain, starting a new form of exercise like Pilates can feel daunting if you have never tried it before.

With Pilates becoming increasingly popular—and often recommended by wellness and healthcare professionals for back pain—it’s important to pause and make a few key considerations before diving into a new exercise routine.

Where to Begin: Pilates for Back Pain

If you’ve been dealing with chronic pain (pain that is persistent for more than 3 months), or recovering from an injury and have been cleared to begin Pilates, the best place to start is with a private one-to-one session. These are my reasons why:

personalised attention during Pilates

• Personalised attention: 

  You will be taught the exercises that are appropriate for your body. The instructor will tailor the session to your specific needs, ensuring the exercises are done safely and effectively.

  
  

• Building understanding: 

  It gives you time to observe how your body responds to the exercises. Your teacher can modify movements accordingly (this doesn't always mean making it easier!). After a few sessions, your teacher will also start to understand your body and needs.

• Progression:

  Once you’ve gained confidence and practised the foundational movements, your instructor may recommend transitioning to a semi-private class. This allows for continued personalised guidance while introducing you to a supportive group setting and more of a self-management approach.

  
  
  
  

Equipment (aka Apparatus) vs. Mat Pilates

While mat Pilates is excellent; as you are using your own body weight & gravity for resistance, it can make very challenging to someone new to Pilates.

Equipment-based Pilates is particularly helpful for those recovering from injury or in need of a bit more support. The use of the apparatus:

• Provides a low-impact and supportive way to move.

• Uses spring resistance to build strength quickly and progressively.

• Helps clients overcome fear of movement while increasing confidence in their abilities.

  
  

With time and regular practice, your instructor can progress exercises to meet your evolving needs.

Final Thoughts

If you’ve been advised to try Pilates for back pain or an injury, start with one-on-one sessions with an experienced instructor to ensure your safety and success. Movement truly is medicine, and Pilates can play a vital role in your recovery.

If you live in Adelaide and want to learn more about how I can help you with Pilates, get your name on my waitlist HERE.

I am working on a studio to launch for you in early 2025!

Reference:

1: https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems