HOW PILATES EASES BACK PAIN

Spinal stenosis occurs when the spinal column narrows, compressing the nerves and causing back pain as well as numbness and weakness in the legs, says John Mayer, D.C., Ph.D., chairman of the exercise committee at the North American Spine Society. While gentle movement can ease other forms of back pain, the opposite is true with stenosis since moving the wrong way can further compress the nerves. Fortunately, Pilates can help. “Pilates trains the core to help you maintain a neutral spine posture,” Mayer explains. And studies show that the workout has long-term outcomes similar to surgery—without the risk of complications. To get the benefits, Mayer suggests taking a Pilates class to learn proper posture. Then follow Juanita Presley’s lead and try these moves at home twice a week.

Forearm Plank

Planks work the transverse abdominis muscles, which stabilize the abdomen to support a neutral spine.

To do: Start on the ground on all fours. Carefully lower onto your forearms, pressing your hands into the floor. Extend your legs out straight, keeping your body in a straight line from your head to your heels as much as possible. Hold for 15 seconds.

Hinging Bridge

This move engages the glutes and

erector spinae muscles to better support the spinal column.

To do: Lie on your back, knees bent, feet flat and arms by your sides. Make sure your pelvis is in a neutral position (you should have a small space between your lower back and the floor). Engaging your core and glutes, lift your hips, keeping your upper back on the ground.

Do 8 reps.

Bird Dog

This strengthens the stabilizing posterior core muscles to relieve pressure on the spine.

To do: Start on all fours with your wrists under your shoulders and your knees under your hips. Slowly extend your left arm ahead and your right leg back, keeping your core tight and your back flat. Return to start. Repeat on the other side. That’s 1 rep; do 8 total.