Studies Show Pilates Is Best For Your Back
Pilates rules! And science agrees. Just last month, the Journal of Orthopedic & Sports Physical Therapy published an article exploring the best types of exercise to address chronic back pain and resulting disability in adults. The authors reviewed 118 articles and concluded that, yes, many exercise programs improved quality of life and relieved back pain but the most beneficial exercise intervention, and this was no surprise to me, was a Pilates program.
What is this miracle system of Pilates anyway? I often joke about people calling up Mind the Mat and asking, “How much for just one Pilatee? Do I have to pay for all of the Pilates?” 😂 Pilates is a system of exercises derived from Joseph Pilates (1883-1967), who immigrated to New York City from Germany to escape the Nazis. His unique cues, revolutionary workout equipment, and distinct series of exercises targeted the deep abdominals before we really knew much about core anatomy and rehabilitation.
As a Physical Therapist, I have been using Pilates to treat my patients for almost 20 years. I started out using this core-based system to treat general orthopedics, including patients with back pain, then I eventually integrated the mat system and Pilates equipment with stroke rehabilitation. Every patient I treated with the Pilates method improved drastically. This happened all pre-Mind the Mat.
Why does Pilates work so well for rehabilitating injuries and conditions that affect our functional mobility? Pilates exercises and its cueing system target key muscle groups that support your spine. The most notable muscles are the well-known “core.” That term is overused in the fitness industry and is a misnomer for just the abdominals. But the true core is actually four muscle groups:
The Transversus Abdominis: The deepest layer in the abdominal wall, this muscle is actually attached to your spine via fascia. This muscle is recruited by deep breathing and detailed cues from your Pilates teacher or physical therapist.
The Multifidi: These muscles are located in your spine and run from your sacrum all the way up to your neck. They have six times more ability to detect joint position than the rest of the back muscles. So you can imagine how well these muscles support and protect the spine during movement.
The Pelvic Floor: These muscles are finally getting a ton of attention in the research realm. They are a sling of support that helps keep your bladder, reproductive organs, and other important “down there” organs. When these muscles are dysfunctional, so are many of those organs.
The Diaphragm: Our primary breathing muscle is a key player in core stability. Just by breathing efficiently, an important principle in Pilates, the pressure inside our abdomen is regulated, other muscles are activated, and our organs are supported.
How do you start a Pilates program? Of course, I am biased. I will encourage you to start at Mind the Mat. We have mat-based Pilates classes that have evolved over the past 15 years we have been open. Start with Pilates Mat I or HAWT Pilates if you have more experience. My Pilates Boot Camp classes are what you see mainly on my Instagram, but I also teach highly specialized classes like prenatal, post-pregnancy, and Therapeutic Pilates like this 30-minute example.
Soon, Mind the Mat is launching a highly specialized exercise app this year which will eventually showcase our Therapeutic Pilates program. In the meantime, join me and all of our skilled Pilates teachers in the studios and online via our on-demand virtual library. Check out our full schedule at both Mind the Mat locations!
