Back Health & Exercise Course Lesson 9

Hello and welcome to the ninth lesson of your Back Health & Exercise Course.
 
In this lesson we'll talk about Pilates as an exercise for sciatica treatment and to help with back pain relief. Pilates are excellent overall body exercises. They are also highly regarded for their ability to help you stop sciatica and back pain because they strenghten your core muscle..

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Wellbeing Reminder:
Please read the Disclaimer again and do not do anything that acts against your doctor's instructions. If your doctor has told you lie down and do not move, do what they say! If you experience pain, stop.

This point is emphasised because pilates exercises can be quite demanding if you don't have a good level of fitness.

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Where Does Pilates Come From?

Pilates was developed in the 1920s by the legendary physical trainer Joseph H. Pilates.

The Pilates Method is an exercise system he designed that is focused on improving flexibility and strength for your whole body without creating bulky muscles.

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.

Pilates 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.

This is actually quite challenging, so you may not be able to do it as described to start with. Don't worry keep perservering (remembering to be gentle with yourself and stop if it hurts). 

If your back currently hurts from sciatica be careful - wait until your back feels better.

Directions:

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.

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. If your neck feels stiff, support it with a rolled up towel.

Your legs should be at an angle of about 10-20 degrees (i.e. only a few inches off the floor), your neck around 45 degrees.

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 whilst inhaling slowly, then 5 up-and-down beats whilst exhaling slowly. Repeat 10 times until you have done a "hundred" (hence the name).

IMPORTANT NOTE:
Keep your fitness level in mind. If doing 3 half kills you, don't try for a hundred. BE SENSIBLE.

The Pilates Spine Stretch:

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

Directions:
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.

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 stomach muscles and pull them in and up.

Breathe in as you reach forward.

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

4. Repeat 10 times.

See you later - stay well.

Best wishes .

Rita & Chris

P.S.

P.S. Reminder: Take a look at the Better Back System It includes a set of unique exercises to loosen and strengthen your back and you can  amazingly good results in a very short period of time. The specialised exercises really help you 'wake up' and strengthen your core stability muscles.