Back pain is a common complaint for many of us. Along with my dodgy shoulders, I suffer with mild lordosis (a more pronounced arch in my back which makes my bottom stick out) and a slightly twisted hip. These cause ‘non-specific’ back pain which most women have as we get older.
Whether specific or non-specific, back pain can be caused by bad posture, wrong lifting technique, a minor injury and most of all, not being active enough. We all know that our sedentary lifestyle is exacerbating our lower back problems. We’re sitting at desks, in the car or on the sofa for hours a day without moving enough. Research shows that people sitting for too long are twice as likely to suffer with back pain, which often then leads to them sitting even more.
Doctors often say that we should continue to exercise and stay mobile with back pain but for lots of people that’s just not possible, they’re worried about causing more damage and pain. Stopping exercise because of back ache can also have a detrimental effect on our mental health, leading to anxiety and depression for some.
Pilates is marvellous for back issues as it strengthens our whole core, right around the middle. Pilates is popular and it’s no gimmick, it’s been making a difference to thousands of people for over 100 years now! So it’s easy to see why we run lots of classes, both face-to-face in Didcot, Chilton, Steventon and Abingdon, and online for people all over the country at whatever time they want.
I like to include back extension exercises into our Pilates classes. There are easy and harder variations to suit everyone and they are the best way to prevent injury by keeping the lower back flexible and stable. The main muscle that benefits from back extension is the erector spinae, the long muscles that runs up either side of the spine. Back extensions are also great for our glute (bottom) muscles, our hamstrings and our abdominal muscles too.
My favourite back extension is when we lie on the floor on our fronts and lift our legs one by one and then together. We then add in some arm lifts and sometimes do a Superman where all our limbs are off the floor at once. There are lots of variations to this exercise so it’s great to work up slowly to get a stronger, more flexible back.
Whether you have a persistent ache, are recovering from an injury or just want to maintain a strong core to stay healthy and flexible, Pilates is the class for you. All Gemma Pearce Fitness classes are for all abilities and ages, we strengthen the abs, the back, the hips and the shoulders with the exercises progressing as you get stronger week by week.
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Find out more about our online exercise classes and face to face fitness classes in Didcot & Abingdon at www.gemmapearcefitness.co.uk
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