Pilates for Spinal Health: A Simple Routine to Strengthen Your Core and Spine

Pilates for Spinal Health: A Simple Routine You Can Do Anytime

When you think of Pilates, strengthening your core muscles likely comes to mind. However, this form of exercise offers far more benefits, especially for your spinal health. By enhancing core strength and flexibility, Pilates can help prevent injuries and ease back pain caused by stiffness or weak muscles.

Abby McLachlan, a Pilates instructor and the founder of East of Eden wellbeing studio, has provided a straightforward Pilates routine that’s perfect for anyone looking to boost their spinal health.

“A strong spine is essential for overall well-being,” says McLachlan. “It supports our movement, ensures good posture, and allows us to perform daily activities without pain or discomfort.”

How to Perform This Spinal Health Pilates Routine

This routine includes just three exercises to follow:

Scroll down for detailed instructions or watch the video above.

Bridge

Lie on your back with your knees bent, heels on the floor, and arms at your sides.
Breathe in to prepare. Exhale, tilt your pelvis, and lift your spine off the floor one vertebrae at a time until you reach a bridge position. Ensure your hips, knees, and shoulders form a straight line.
Inhale as you reach the peak, then exhale to slowly lower your spine, one vertebrae at a time, back to the starting position.
Repeat this movement 5 to 10 times.

Cat/Cow

Kneel on the ground with your hands under your shoulders and your knees under your hips.
Breathe in deeply to prepare. As you exhale, arch your back, rounding it upwards while tucking your chin into your chest.
Inhale as you reverse the movement, lifting your spine and抬起your chin and gaze.
Repeat several times, moving slowly and deliberately.

Mermaid

Sit on the floor with your knees bent, placing your left shin parallel to your body’s front and your right shin parallel to the side.
Put your left hand on the floor and inhale as you lift your right arm upwards.
Exhale, bending to the left, pressing into the floor while keeping your spine in a straight line.
Inhale to return to the upright position, counterbalancing by lean to the right.
Repeat twice before switching legs.

Benefits of Pilates for Spinal Health

MCLachlan highlights that one of the chief advantages of Pilates is its effectiveness in boosting core strength.

“Pilates focuses on the core, which leads to better posture and reduced spinal pressure, ultimately decreasing the risk of pain or injuries,” she explains.

This routine not only strengthens your core, but it also improves spinal mobility through flexion, extension, and side bends. Adding a twist to the Mermaid move will work through all fundamental spinal movements, aiding in maintaining flexibility.

“These simple stretches can be done every day and take just a few minutes. They might significantly improve your spinal health for life,” McLachlan adds. Try starting your day with the routine and aim to practice it several times a week.