Answer: The lower back can be made stronger with work.  If you experience lower back discomfort because of stress, tightness, bad posture, lifting heavy objects or lifting them incorrectly, sitting or standing for extended periods, stretching can be helpful.  Performing Pilates regularly will help strengthen your back and your abdominal muscles, which in turn strengthens the lower back. 

 

Of course, if you have had severe back trauma, surgery or discomfort, you should always consult a physician before beginning any exercise program. And there may be certain exercises that you should not do.  Any of the twisting or rolling movements should be avoided.  There are plenty of movements that will not jeopardize your back but you should always begin gradually and take your time.  Test the movements and if you are nervous about it, DON’T DO IT.  You ultimately must be the judge.

 

Pay close attention to the form for each exercise.  Your  body should always be in proper alignment and when lying on your back, the small of your back should always be in contact with the mat.  When I have someone with lower back issues I will have them do exercises that we know are safe for them while the rest of the class may be doing something else. 

 

Two of the biggest culprits of lower back pain are weak abdominal muscles and tight hamstrings.  Pilates addresses both of these areas.  When you first begin doing Pilates, you my may notice soreness and/or tightness in these areas.  Go slowly and be precise in the movements.   I do a ten minute stretching period before we begin the class and it may be advisable to simply do stretching for a few sessions before actually beginning the exercises.  This will help loosen up tight muscles and aid in your flexibility.

 

Just be aware and stay in control.  Listen to your body and use good judgment as you proceed.  As you progress, the strength that you achieve should help to alleviate your lower back pain.

Question:   I am 60 years old and have been reading a lot about Pilates.  Am I to old to start this type of exercise program?

 

Answer: First of all, you are never to old to be active.  I have ladies in my mat Pilates classes who are in their seventies.  They are flexible, balanced, energetic and confident. 

 

Pilates is easy on the body because there is no jarring and doing the exercises correctly will not harm you at all.

 

As individuals age, they usually find that they suffer weakness in several areas.  Flexibility lessens, balance becomes an issue and they suffer muscle atrophy from non-use.  Pilates will strengthen all of these areas and improve circulation as well.  Form is important, breathing is important and focus is important.  Concentrating while doing the exercises will also help mental clarity.

 

As you improve, you will achieve more self confidence because your movements will be more controlled, you will be able to trust your balance more and you will have more energy for everyday activities.