Why You Have Low Back Pain During Pilates — and Simple Fixes That Work

Low back pain during Pilates is often the result of moving the spine too much. The lumbar spine wants stability, not mobility.

Pilates is one of the best things you can do for your back — but only if it’s done correctly.

In fact, a lot of Pilates classes can actually make your back pain worse! (Did I just say that?)

Why Your Low Back Might Hurt in Pilates

Here are the most common culprits to low back pain during Pilates:

• Too much spinal movement. Excessive roll-ups, roll-overs, or deep backbends put repeated pressure on the discs and joints, which can aggravate existing pain instead of bringing the relief you're looking for. At Speakeasy, we try to avoid huge movement of the spine specifically for this reason. Contrary to popular belief, the spine--particularly the low spine--prefers stability over mobility!

• Tight hip flexors: They pull on your spine, creating tension in your lower back.

• Weak glutes: Without strong glutes, your pelvis tilts forward and your back picks up the slack.

• Weak core: When your core isn’t doing its job of stabilizing your lower torso, your lower back muscles pick up the slack. The low back doesn't like that. It ends up overworked and sore.

Simple Fixes That Actually Work

A few quick tweaks can make a big difference:

• Maintain a neutral spine as often as possible. Avoid deep forward bends and deep backbends. Backs are happier longterm when they stay relatively straight. Why stress the joint and discs more than they already are?

• Bend your knees during ab work instead of forcing straight legs — it takes the strain off your lower back.

• Use a small prop (pillow, towel, your hands) under your lower back or head for extra support.

• Swap crunches for dead bugs or toe taps — moves that train the core without stressing the spine.

• Hammer down on glute strength. A strong caboose helps take the load off an overworked lumbar spine.

• Take lots of breaks. At Speakeasy, it's not uncommon for us to do one hundred to two hundred abdominal exercises during a single intermediate class! If you're prone to low back pain, drop the number to half, or a quarter, or even just do ten, and come back to us when you can!

Want Help?

At Speakeasy Pilates, our job is to make sure you move safely, effectively, and without pain. Join a class — or check out our online library — for smart, guided workouts that build strength where you need it most.

Take care of your back here!