PILATES EXERCISES TO RELIEVE BACK PAIN

ARE YOU STRUGGLING WITH BACK PAIN?

This Pilates loop band workout from Amy DiRuzzo, a Doctor of Physical Therapy in Greenwood Village, CO, builds strength and stability in the core and glutes to support healthy hips, knees, and back.   The exercises focus on the deeper muscles (diaphragm, pelvic floor muscles, transverse abdominis, multifidus) to create inner strength that supports and stabilizes your spine. ⁠⠀

The loop band provides resistance, support and feedback that gives you a deeper connection to your lower abdominals, obliques, glutes and hamstrings.  It can help you build awareness and control to move and feel better during your day.

Adding these 4 exercises to your exercise routine can make a massive impact on the strength, stability, control and balance around your spine, hips and knees.

BRIDGE + MARCH - 10 REPS EACH SIDE

Lift your hips into a bridge.  Work from your lower abdominals to pull your thigh up into a march.  Feel the opposite glute supporting your spine.  

SIDE PLANK + CLAM - 10 REPS EACH SIDE

Lift into hips into a side plank.  Squeezing your heels together, lift your top knee up into the band.  Feel your top and bottom glutes working. 

BRIDGE + ABDUCTION - 10 REPS EACH SIDE

With your hips lifting into a bridge, press the band open from your hips (glutes) more than your knees.  Feel your lower abdominals drawing in to support your back.

HIP CIRCLES - 10 REPS EACH SIDE

Keeping your pelvis stacked and still, make circles with your top thigh pressing into the back to engage your top glute muscle.

Pilates is a great foundation for any kind of movement you do. When your core is strong, the frame of your body is supported so the rest of the muscles and joints can move freely around it.

After a Pilates workout, you’ll notice significant differences in your body including:

• Improved posture

• Better mobility

• Increased support and stability from your muscles

• Less stress and impact in your back, hips and other joints

Is back pain limiting you?

Let’s talk! I’m here to help you safely regain strength and confidence in your body

Amy DiRuzzo is a Doctor of Physical Therapy and Nationally Certified Pilates Teacher with more than 15 years of experience in women’s health.  She helps mothers build deep, inner core strength the right way.  If you have experienced a C-section, Diastasis Recti, back pain, pelvic floor dysfunction or just generalized core weakness, her workouts are perfect to help you safely regain strength and confidence in your body, allowing you to return to the adventures you love.