Just google "Pilates for Back Pain", and COUNTLESS articles will come up, as Pilates exercises are extremely effective for increasing core strength and thus alleviating lower back pain and discomfort.
But what the articles don't tell you is that Pilates in and of itself is not magical: PILATES EXERCISES MUST BE DONE PROPERLY IN ORDER TO BE EFFECTIVE. In fact, doing Pilates with poor form can often have the opposite effect and actually CAUSE lower back pain.
Let's look at The Hundred.
In its "ideal form", The Hundred is performed with the legs outstretched on a high diagonal and the head and shoulders lifted off the mat, challenging the core to stay engaged and strong to support the weight of the legs, head and shoulders.
For individuals who already have some element of strength in their cores, this version is just fine. The deepest muscle of the abdominals, the transversus abdominus (link to a blog of the past please) is challenged in terms of endurance to keep the abs flat and the spine stable.
Bride to Be Hundreds
However, if the transversus abdominus is not sufficiently strong for the task, then the abs might "pop" and the back might arch, leaving the spine vulnerable. In this scenario, modifications of the exercise are the way to go!
We explain more about many modifications for The Hundred, including ones for your neck, in this video below:
Take care of your spine and do "The Hundred" the right way. We promise you that on days that our backs are "angry", we do this exercise in table top, too!
SSS Gentle Ab Workout Hundred
BE WISE AND YOU WILL BE REWARDED TWENTY-FOLD!!!!!
For more exercises and workouts that strengthen your core AND are kind to your spine, we recommend the following:
Morning Low Back Care 1
Morning Low Back Care 2
My First Pilates Workout I
My First Pilates Workout II
Morning Posture Prep
Pilates for Absolute Beginners or Recovery Day
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