Finding Relief from Back Pain with Pilates

Kyleea Jodouin
Aug 28
4 min read

Back pain is a widespread issue affecting millions of people worldwide. Whether it's due to poor posture, weak muscles, prolonged sitting, or improper alignment, back pain can severely impact daily life. Pilates, a full-body, low-impact exercise method, can be a powerful practice for preventing and alleviating back pain.

Why Pilates is Effective for Back Pain

By focusing on strengthening the muscles that support the spine and promoting proper body mechanics, Pilates offers a comprehensive approach to spinal health. Three essential elements of Pilates—breathing, deep core activation, and spinal alignment—play a key role in both recovering from and preventing back pain. These techniques not only help improve posture but also contribute to muscle balance, reducing discomfort and pain in the back.

1. The Role of Breathing in Back Pain Relief

One of the most important, yet often overlooked, aspects of improving back pain is proper breathing techniques. The diaphragm is the primary muscle used for breathing, and when it becomes weak or tight, it can affect the position of the rib cage, which in turn can place strain on the muscles of the back.

What is Lateral Breathing in Pilates?

Lateral breathing is a common breathing technique used in Pilates. This method focuses on expanding the rib cage outward and to the sides, rather than lifting it upward and forward. This is done while maintaining an inward pull of the deep abdominal muscles. The inward engagement of the deep abdominal muscles helps maintain core stability, which is essential for spinal support.

This technique activates key muscles, including:

Diaphragm - Enhances breathing efficiency and core support.
Transverse Abdominis - Provides deep core stability.
Pelvic Floor Muscles - Work together to create a supportive “corset” around the spine.

These muscles all play a crucial role in maintaining spinal stability, and when these muscles work together, they create that supportive "corset" around the spine, helping to distribute forces and reduce strain on the back.

How proper breathing stabilizes the spine

By practicing lateral breathing, you activate these key muscles, leading to better oxygen exchange, improved posture, and reduced tension in the upper body. The technique promotes better spinal alignment and engages the muscles necessary for stability, which can ultimately reduce back pain. Incorporating lateral breathing in Pilates is a powerful tool for managing and preventing back pain. It emphasizes the importance of breathing deeply and consciously while maintaining a balance of strength and flexibility in the muscles surrounding the spine.

2. Strengthening the Deep Core to Support the Spine

Key Core Muscles that Support the Spine

Another key aspect of Pilates in relieving back pain is its focus on exercises that strengthen the deep core muscles. This helps alleviate and prevent lower back pain by improving spinal stability and reducing strain on the back. When the deep core muscles—such as the pelvic floor, transverse abdominals, and multifidus (muscles along the spine)—are weak, they can't adequately support the spine, which can lead to discomfort and strain.

The key deep core muscles involved in spinal stability include:

Transfer Abdominis - the deepest abdominal muscle that stabilizes the spine
Multifidus - a stabilizer muscle in the lumbar spine

Weak core muscles also contribute to poor posture, which increases pressure on the back and may cause pain. Pilates emphasizes controlled movements that specifically engage and strengthen these core muscles. As spinal stability improves, so does posture, reducing unnecessary strain on the back. Pilates can target and strengthen the muscles responsible for supporting the spine, which can improve posture, enhance balance, and minimize the risk of injury.

Top Pilates Exercises for Core Activation

Woman in workout attire exercising on a Pilates reformer in a studio with mirrored wall and stacked equipment. Relaxed and focused mood. She is demonstrating a Pilates exercise called The Hundred.

The Hundred

This exercise primarily engages the transverse abdominis, rectus abdominis, obliques, and pelvic floor muscles—all of which contribute to spinal stability and lower back support.

Single Leg Circle

The deep core muscles, including the transverse abdominis, multifidus, and pelvic floor, play a vital role in stabilizing the spine and supporting the lower back. This exercise targets the stabilizing muscles of the pelvis and lower back, improving spinal alignment and postural control, which can help support back health.

Woman in workout wear exercises on a Pilates reformer in a studio with light walls and wooden floors. Mirrors and exercise props visible. She is demonstrating a knee stretch.

Classical Knee Stretches

This exercise targets key muscles, including the transverse abdominis, rectus abdominis, and obliques, with a primary focus on stabilizing both the pelvis and spine.

3. Correcting Postural Imbalances for Spinal Alignment

Postural imbalances can disrupt alignment and create strain on various parts of the body, potentially leading to back pain. Pilates exercises are specifically designed to address and correct these postural imbalances. The mind-body connection in Pilates helps to lengthen the spine, promote awareness of shoulder position, ensure even weight distribution, and engage the core. Paying attention to these small details helps master proper form, leading to improved spinal and pelvic alignment. This, in turn, results in better posture and reduced back pain.

For example, exercises such as Footwork or Legs in Straps on the Reformer provide a clear demonstration of the differences between the two sides of the body, highlighting areas of imbalance and promoting more symmetrical movement.

The Long-Term Benefits of Pilates for Back Pain

Incorporating Pilates into your routine can provide lasting benefits for both preventing and alleviating back pain. By focusing on essential techniques such as breathing, deep core activation, and spinal alignment, Pilates helps strengthen the muscles that support the spine and promote proper posture.

These techniques not only relieve back discomfort but also enhance muscle balance and improve overall body mechanics, reducing the risk of future pain or injury. Pilates offers a holistic approach that can lead to a stronger, more resilient spine and a better quality of life and provides a foundation for lasting relief, helping you move through life with greater ease and confidence.

Should You Try Pilates for Back Pain?

Pilates offers a holistic approach to back pain relief, helping you build a stronger, more balanced body. Whether you’re recovering from an injury or looking to prevent future pain, Pilates can help improve your posture, alignment, and overall well-being.

By consistently practicing key Pilates techniques, you can enjoy a pain-free, more active lifestyle with greater ease and confidence.

If you’re struggling with chronic back pain, consider trying a Pilates class or working with a certified instructor to tailor exercises to your needs.

Your spine will thank you!