The 3 key exercises!

3 Simple Pilates Exercises I Teach Clients with Lower Back Pain

These are three simple exercises that I regularly teach my private clients who come to the studio seeking support for lower back pain.

One of the most common things I hear is:

"I've been stretching my back constantly, but it doesn't seem to be helping."

The reason is that lower back discomfort is often more complex than simply having "tight" muscles. While stretching can certainly provide temporary relief, it is rarely the complete solution.

Our bodies work as an integrated system, which means we need to look beyond the area where we feel pain. Lasting improvements often come from a combination of strengthening, mobility work, muscle activation, movement awareness, and, where appropriate, stretching.

There are also other factors that can influence how our body feels, including:

• Our home and work environment

• Daily movement habits

• Posture

• Stress levels

• Recovery and sleep

• General lifestyle factors

These are all things we explore during private sessions so we can better understand what may be contributing to your discomfort and create an individualised plan to support your goals.

It might sound like a lot to consider, but once you understand what your body needs and have the right tools, it becomes much more manageable.

Here are three simple exercises we regularly practise in Pilates:

1. Prone Glute Activation

Strong glute muscles play an important role in supporting healthy movement patterns. Because the hips, pelvis, and lower back work closely together, improving glute strength can help create better support and stability throughout the body.

2. Cat Stretch

The Cat Stretch is a gentle and effective mobility exercise that encourages movement through the spine. It can help reduce feelings of stiffness and improve overall spinal mobility, making it a favourite in many of my classes.

3. Chalk Circles & Bookends

These rotational movements encourage mobility through the spine, shoulders, and ribcage. They are wonderful for releasing tension that can build up from prolonged sitting and help promote more fluid, comfortable movement throughout the upper and lower body.

Ready to Learn More?

If you're experiencing ongoing lower back discomfort and would like personalised guidance, I'd love to help.

Together we'll assess how your body moves, identify potential contributing factors, and develop practical strategies to help you move with greater confidence and ease.

Book your initial consultation today.

Book here → Click here.

With gratitude,

Jodie