Study Shows Pilates to Help Low Back Pain

As a pilates instructor, I've worked with countless clients who come to the studio for one main reason- low back pain. In many cases, the pain has been apparently inexplicable. Its not uncommon for a new client to come in, say they have "tried everything" or "seen everyone", and yet their pain persists. While pilates is not usually considered a last resort, many clients come in because they feel like they might as well give pilates a try, because nothing else has seemed to work.

And, in most cases, I am happy to say that I have seen pilates work in helping people conquer their low back pain. And now, a study in the Journal of Orthopaedic and Sports Physical Therapy shows just that- practicing pilates on pilates equipment is effective in helping people conquer non-specific low back pain.

The study used pilates as a theraputic exercise approach for chronic, low back pain sufferers who were not diagnosed with a specific condition that was obviously causing their pain, such as stenosis, scoliosis, broken bones, etc.

The study states, "Thirty-nine physically active subjects between 20 and 55 years old with chronic LBP were randomly assigned to 1 of 2 groups. The specific-exercise-training group participated in a 4-week program consisting of training on specialized (Pilates) exercise equipment, while the control group received the usual care, defined as consultation with a physician and other specialists and healthcare professionals, as necessary. Treatment sessions were designed to train the activation of specific muscles thought to stabilize the lumbar-pelvic region."

The study continued with a 3, 6, and 12 month follow-up with all participants. The study then found that, "There was a significantly lower level of functional disability...and average pain intensity... in the specific-exercise-training group than in the control group following the treatment intervention period."

The fact is, every body has a dominant side of the body (which is not, as one may expect, always the side that we write with). Usually, not only is there a more dominant side, but there are also all kinds of little imbalances running throughout the body. On top of that, some people are "over achievers" or "over-doers"- people who always try to do as much as possible in one day, work as hard as they can to accomplish things, ignore emotional and physical stress and just continue pushing on. It may sound narrow minded and unfounded, but its true- that is what I have seen and I can admit that I am one of those people, too!! It took me many years to understand that one cause of my aches and pains was that I tend to over-do everything. And its this kind of person who comes in with inexplicable low back pain.

So why does pilates work? I'll use the example of the type of person I described above. Using the pilates equipment is especially key in relieving low back pain. It is very obvious when, on the equipment, one side of the body is working harder than the other to complete an exercise.

For example doing Frogs with the leg springs on a pilates tower, if one leg is pushing or pulling harder than the other, the heels do not stay together and the client cannot steady the springs. From the eye of the instructor, it is also obvious if the client is trying to "bear down" into the low back in an effort to do the Frog movements, rather than working in neutral pelvis and initiating the Frogs properly from the core and the mid-line.

Observing an exercise like this is very telling of how a client moves throughout their day. They may subconsciously "bear down" into their low back to push through the days activities. One part of the body may be overworking to complete the days activities. Using the springs on the pilates equipment is very telling of what is going on, not just in the moment, but also outside the studio and in the client's daily life.

So, one way pilates works is that, with the helpful eye of the instructor, clients can retrain their bodies how to move symmetrically and in balance. They learn that less is truly more. They realize that they have been "down" in their low backs, instead of "in and up", as pilates teaches.

Retraining the body how to move properly is not a quick experience. It can take time and patience, and a lot of mental effort. But, it is worth it in the end, and the best part is, pilates is actually fun and doesn't get boring!

I'm not, and the study is not, saying that pilates replaces seeing a medical professional or physical therapist. In this blog, I have never discouraged anyone from seeking as much help and advice from any type of professional they choose. And, the type of person I described above is only one example, one type of person who can find help with pilates. There are all kinds of reasons for low back pain, and all kinds of ways that pilates can help. This study shows that pilates does work. So, if you feel as though you have tried everything and just want to live pain free, why not just try pilates at a pilates studio, on the equipment, with a certified instructor who has worked with clients who have low back pain? If nothing else, pilates may just be a stop along the way on your endless journey in gaining knowledge about your own body.

Click here to view the study:
http://www.jospt.org/issues/articleID.1140,type.2/article_detail.asp Read more!

Pilates and Exercise in the First Trimester of Pregnancy

Over the years, I've taught pilates to many moms-to-be. All of my clients who became pregnant have wanted to continue doing pilates throughout their pregnancy so they can keep their strong core muscles, which are so important for a healthy, strong, comfortable pregnancy. There are, of course, modifications necessary for pregnant women, and as their pregnancies progress, more and more modifications are made.

So, can everyone who is pregnant and already does pilates continue? What will you be able, and allowed, to do or not do? How will "doing pilates" change throughout your pregnancy? How will you feel after doing pilates that may be different than you used to feel after doing pilates?

Continuing Pilates Throughout Pregnancy
Yes, you can continue doing pilates throughout your whole pregnancy. However, it is so, so important to remember that everyone's pregnancy is unique to them. You may have a friend who continued with pilates 3 days per week during her entire pregnancy, and then had a 20 minute speedy delivery (I actually do know someone like that!). You, on the other hand, may feel so nauseas and exhausted during your first trimester that you simply cannot even THINK about doing pilates. Its ok, and good, to take it easy on yourself during your first trimester. Your body is going through some serious changes and its really important not to over do anything. That's not to say that you should stop exercising altogether. But, you may find that you need to change your exercise routine for now, until your body adjusts a bit.

My point is, try not to compare yourself with other people. Listen to what your body is telling you. A little exercise will most likely help you feel better. But too much or too rigorous and you may not feel better, you may actually feel bad. Or, you may find that this is not the case for you. Listen to your body!

Communicate With Your Instructor
If you do continue with pilates during your first trimester, its very important that you tell your instructor that you're pregnant. Many women like to wait until near the end of the first trimester to "go public" with their pregnancy. Consider your instructor an "insider"- tell them as soon as you find out you're pregnant. This is important, because there are certain exercises you should not do while pregnant. Your teacher will also know that you may not be in top form at this time, and will not push you to continue with very advanced exercises that may be too much for your body to handle right now.

Some examples of exercises you should not do during your first trimester are:

-All inversions (Short Spine, Jackknife, Tower, Roll Over)
-Extreme balances (Side Splits on the Reformer)
-Too much spinal flexion (Bending forward over your legs)
-Too much of certain abdominal exercises (Stomach Series)

The more experienced you are in pilates, the more exercises and movements you can continue to do throughout your pregnancy. For example, if you have been doing pilates for many years and experience no discomfort with inversions, you can continue to do inversions, such as Short Spine, as long as you physically can during your pregnancy. The same holds true for all types of movements I have listed above. If you are relatively new to pilates,

During pregnancy, your whole body is changing and your spacial awareness is not what it normally is. So, doing standing balances on top of the equipment is not a good idea, you could fall off. Also, while you do want to try to work your core/abdominal muscles during your first trimester to keep your strength up, many people find that the classical pilates Stomach Series exercises do not actually feel good. Some women find that their back hurts or they have lower hip and abdominal ligament pain the day after.

There are other ways of working the abs- you could use a stability ball or the Wunda Chair. Tell your instructor how you feel before, during, and after your workout, so she can create the best possible workout for your body at each stage of your pregnancy.

Before, During, and After Your Pilates Session
Before you head off to your session, check in with your body. Be sure to eat a snack before you go, to keep your energy up during the session. Are you really tired? Did you have a good, or bad, night's sleep? Remember these things when you get to the studio, and tell your instructor how you felt before you got there. This is really helpful information for your teacher, so she can give you the best session for your body that day.

During the session, take water breaks, use the bathroom, turn on the fan if you get hot. Be high maintanence! Its not that you want to continuously interrupt your session, but don't stop listening to your body, and definitely don't push through a workout if you don't feel right.

If you feel faint, or if something hurts, tell your teacher right away. Don't compare your new self to your old self. Don't tell yourself that you're being a wimp and don't remind yourself that only a few weeks ago, you used to be able to do everything without a problem! That may be true, but that has nothing to do with what is going on at the present moment. Do remind yourself that you're doing the best you can to continue exercising, and everything you do, even if its less than usual, counts. You will have plenty of time after the baby comes to get back into your old exercise routine.

After your session, continue drinking water and have another snack if you want to. Snacking can help keep your energy up. Pay attention to how you feel later that day, and especially the next day. If you have any pain that does not feel right, or if you were completely exhausted after your workout, tell your instructor the next time you go into the studio. The more you can communicate with your teacher, the more likely you are to get the best workout possible that will help you the most with your body and your pregnancy!

Find a Balance
Two important things during your pregnancy are your own physical health and your mental well-being. Exercising as much as possible should be your goal. That's as much as possible. What may be possible now is most likely less than usual. Its ok! Just try to do what you can, when you can. Don't give up on exercise completely- you will totally regret it later. But listen to your body, work with your instructor, figure out what feels best and go with it!

Cardio Exercise During the First Trimester
Many women who were avid exercisers before their pregnancy plan to continue with their cardio routine throughout their 3 trimesters. This is possible, but expect the speed to slow down more and more as the pregnancy continues. Slowing down may be hard to accept at first, but don't forget that you will have plenty of time after the baby is born to work back up to a faster speed again. Cardio exercise is great for mental well-being, heart health, and for maintaning muscle tone throughout pregnancy. This is not the time to work out for a great figure or to lose weight. This is, however, a great time to enjoy the other benefits of cardio exercise!

Here is an awesome video of Demi Moore back on David Letterman in 1994. I saw this the night it originally aired, and have never forgotton it since! The part I'm talking about is near the end of the clip. Here's just a little reminder that every woman's pregnancy is different, and that exercise during pregnancy is very possible!



Go Demi! (And your body double!) Read more!

The New Studio is OPEN!!!

Well, the new studio is complete and in full swing! We are SO excited for our new, larger, beautiful space!

Stay tuned for details on our opening party, which will be on Friday, April 3, 2009 from 5-7:30. We have lots of fun games and things planned for the whole family to participate in. It should be great, and everyone is invited.

New Apprentice Teacher!
In the meantime, I want to introduce our newest Apprentice Pilates Instructor, Terianne Gogg. Terianne is currently studying to become a certified teacher through Power Pilates at Beacon Pilates. She is an awesome person and is already an experienced pilates mat instructor. She currently teaches pilates mat at Ulster Community College in Kingston, and she is now going to be teaching at Rhinebeck Pilates on Wednesday afternoons.

Terianne is available for private and duet sessions on Wednesdays from 12-3:30. A single private with Terianne is $55, or 10 privates/$500. A single duet session per person is $35, or 10 duets for $300.

Teen Pilates Class Starting!
Terianne will also be teaching our newest class, a class that I am so excited about. Our newest class is a pilates tower class just for teenagers, Teen Pilates.

For teenagers, pilates is excellent for:

-body confidence
-enhancing a mind-body connection and coordination
-physical activity that works out the whole body, especially core muscles
-alleviating back pain and poor posture
-improving other sports they may already participate in
-socializing with a group of health-minded people!

Teen Pilates meets on Wednesdays from 3:30-4:30. $25/class, 10 classes for o$200
You must be 15+ to join, call to sign up, and need parental permission.

If you are interested in booking a session with Terianne, or interested in Teen Pilates, call or email Rhinebeck Pilates!

845-876-5686
elaine@rhinebeckpilates.com Read more!