Pilates Exercises for Siatica and Back Pain

The Pilates Method is an exercise system focused on improving flexibility and strength for your whole body without creating bulky muscles. If practised regularly, Pilates is an excellent exercise for strengthening the muscles that support your back and as such has a good chance of stopping your sciatica.

As always, please read the disclaimer before you consider any treatment or exercise.

Where Does Pilates Come From?

Pilates was developed in the 1920s by the legendary physical trainer Joseph H. Pilates. Some of the first people to use the Pilates Method were dancers in the studio operated by Joseph Pilates.

Pilates is suitable for people of all ages and physical condition and provides an energizing workout. It is particularly good at building core muscle strength for back injury prevention and it teaches proper breathing and body alignment.

It is used by many physical therapists, chiropractors and orthopedists as part of rehabilitative exercise programs.

The Pilates Hundred Exercise:

This movement strengthens the torso by requiring the back muscles to work in synergy with the abdominal muscles.

Directions:

Step 1.

Lie with your back flat on the floor, with your shoulders down. Point your feet and stretch your whole body. Keep your arms by your side.

Step 2.

Keep your back flat on the floor and raise both your legs and head off the floor. Be sure to keep your neck relaxed and your chin tucked in.
Your legs should be at an angle of about 45 degrees, your neck around 60 degrees.

Step 3.

Keep your arms straight and extended. Lift and lower them approx 6 inches keeping them about two inches from the floor.

Breathe in as you lift you arms and out as you lower them.

4. Do this for 5 up-and-down beats. Repeat 10 times until you have done a "hundred.".

The Pilates Spine Stretch:

This movement is designed to increase the flexibility of your spine.

Directions:

Step 1.

Sit with your legs straight out and apart so they form an angle of approx 90 degrees, Place your hands on the floor between them.

Step 2.

Flex your feet and imagine you are reaching to touch the ground between your feet but stopping with your hands about 6 inches above the ground.

As you push your arms and upper body forward, round your back, clench your abs an dpull them in and up.

Breathe in as you reach forward.

Step 3.

Once you have finished your forward stretch, breathe out and roll back slowly, picturing your vertebrae moving one at a time.

Step 4.

Repeat 10 times.

P.S. Remember to take a look at the Better Back System