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Steven Giles A's Articles in Fitness

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Can Pilates Really Relieve My Back Pain Many people who suffer from back pain seem resigned to being stuck with this complaint for the rest of their lives and they will not even try Pilates. Misconceptions About Pilates In Relation To Pain Relief As you may know by now, there are a lot of misconceptions going around about Pilates in relation to pain relief. Some people are scared to death to do Pilates out of a fear that it will make their condition worse. When you think about it, inactivity is what really contributes toward pain, especially in the lower back. Pilates and Stretch - Get More of What You Already Have - Without Medicine Medicines are without doubt one of the greatest inventions of the recent past,but regretfully they cannot solve all ailments. Pilates and stretch can alleviate back pain without the need for medicine. Pilates and Stretching - The Perfect Movements For Those In Pain The last thing that most people suffering from back pain would think about are exercises, but Pilates and stretch exercises have been proven to be the best form of back pain relief. Eliminate Your Back Pain with Pilates and Stretching There has not been a better way to get rid of back pain for good until now. It seems that the more that people perform stretching and Pilates exercises, the less pain that they seem to be in. We all know that people who are more active and careful have less problems when it comes to pain. When we exercise, we strengthen not only our bodies, but our minds. Pilates and stretching exercises can help you to relax those tight and tense back muscles while lengthening your spine and strengthening your core. It is not as difficult as it sounds, however. It is true that Pilates has a powerful effect on our bodies, but the reality is that the movements are anything but exhausting like regular exercise. There is a lot of deep breathing, focus, and relaxation involved in this type of exercise. For best results, it is best to perform your Pilates movements at least three times per week. The core strengthening exercises will do wonders for your back, along with making your body strong all over. You will find that with the use of Pilates that your pain tolerance will be higher. You are not going to hurt as much as before, and if any at all when you begin using Pilates and stretching to help your back pain. With each passing day, we all seem to be so busy. It is easy for stress and tension to build up all over our bodies, especially our backs. It seems that most anything that we do can add to our back pain. Sitting too long behind your desk at work can contribute, as well as standing too long while working. Back pain can be completely unavoidable. Without the correct release of tension, it is definitely unavoidable. The thing to understand is that we must get rid of the tension and stress that has been added to our backs. The strain that we put on our backs can only be released by stretching and strengthening. Lifting weights and aerobic exercises are not enough. In most cases, those types of activities just lead to more stress and strain. You have got to strengthen your body from the core. Pilates and stretching movements are also going to help strengthen the abdominal muscles, which is an essential part of your core. Did you know that without strong abdominal muscles that your back is going to suffer? A strong back can also add to you abdominal muscles. The combination goes hand-in-hand. Just think about those parts of your body being your core and your center. Our center is actually the part of our body that we should be the most concerned with. We need maximum blood flow to these areas as well to reduce any type of pain and other complications that might occur. Pilates in combination with special stretching techniques are going to help you realize that you can take back power over your life. Having an aching back is way worse than it sounds. Some people cannot even walk because their backs put them in so much pain. With the use of Pilates, your pain will literally disappear. How Pilates Helped A Friend Of Mine After Her Second Child Was Born After the birth of my friends second child, she felt pain in my lower back especially in the evenings after a long day at work and tending to the family. A friend suggested she try Pilates for relief. At first, she scoffed at that. "What could Pilates do for me?" she was sure she needed back surgery, the most expensive mattress she could purchase for back support, and maybe even run through her cash fast by buying all those promise-to-cure back pain treatments that provided warmth all day long, even if they were uncomfortable. Well folks,she was wrong. Pilates helped her back pain the very first week she began. In the beginning, she think's she was most skeptical because Pilates was something famous celebrities did and made money off advertising how it helped them. What she learned was that after her second child was born, she began to experience poor posture and her back muscles became weak and stiff from non-use and lifting poorly. If over 25 million people are using Pilates, there must be something to it right? Beyond her back pain, with her baby weight to lose, she also found that Pilates was a good way to become toned and slimmer all while helping her back pain. Through Pilates, she was taught to target her core muscles deep in her abdomen. By learning to focus on her core muscles and with the Pilates idea that if her muscles are used regularly, her flexibility will improve, her back pain began to decrease. The first thing she noticed was that dull ache was gone--something she thought would never go away. The stretching techniques and very controlled positions of Pilates concentrated on the weaknesses in her body and helped her mind understand how to be more aware and in tune with her body. Listening to her body and acting upon those calls of "oh my back," increased her need for more knowledge about Pilates. Perhaps it's because she became sort of settled in with her body after her children were born? Or maybe she just became lazy. Whatever the reason, she knew she wasn't treating or focusing on how to treat her back which is such an important part of her core muscles! She always tries to eat a healthy diet and will take a hike with friends and thought that was enough, but her back pain continued. She found through Pilates that she needed to focus more on the muscles, joints, ligaments, and bones in her back and how stretching and exercising these important areas would not only make her more limber, but increase her back strength, thus ridding her of back pain. Through friends she met online and in her Pilates class, she found that beyond increasing her back strength, She was also helping muscles in her buttocks, spine, and shoulders as well. All of these things connect right? Keeping that in mind, She learned about good stretching techniques versus bad ones. She learned the reason why each Pilates movement is controlled and held for a short period of time--to strengthen and improve flexibility. The best part was the body toning that was an additional bonus of practicing Pilates. For people who simply say, "I don't have time to exercise," think Pilates! It helped her back pain and can help yours too along with strengthening your abs, hips, leg, and arm muscles. Enjoy Pilates! Here Winsor Pilates Is Compared To Regular Pilates The idea of Pilates and its controlled movements to tone certain body areas and maximize your inner core while using your mind to help you identify key body points was first invented by Joseph Pilates. Pilates has become much more than that in past years and one such method is called Winsor Pilates. Winsor Pilates was invented by Mari Winsor and is based off Joseph Pilate's original movements with the goal of overall weight loss through body sculpting, toning abs, and strengthening back muscles, bones, and ligaments. Achieving maximum flexibility is part of any Pilates regiment and Winsor Pilates is no exception. As the Winsor rules states, "let's get moving, sculpt, and lost weight." Before beginning Winsor Pilates, make sure you are being guided by a certified Winsor Pilates instructor, have purchased DVDs, or have found an online website dedicated to teaching Winsor Pilates. Mari Winsor has developed movements in her Winsor Pilates routine that focuses on your abs, chest, exercise ball workouts, upper body, back and leg muscles and even a good prenatal Winsor Pilates workout is offered. Body toning continues to be the most popular requested result for Winsor Pilates. Trimming and shaping or "dynamic sequencing," is a Winsor Pilates quest for almost anyone who is interested in these techniques. In accordance with Pilates basics, Winsor Pilates not only strengthens your core body but also focuses on toning and sculpting your body back to its youthful flexibility. Every form of Pilates, with the recommended DVDs by a certified instructor, including Winsor Pilates can be performed in a group atmosphere or in the privacy of your own home. It is a convenient exercise regiment for the busy person. Winsor Pilates also encourages floor work on mats as well as working with a sculpting circle, a piece of equipment designed to ensure more resistance during your workout. While specific muscle groups are targeted in Winsor Pilates, each exercise is performed in a selected and recommended order to achieve the best and fastest results. In Winsor Pilates, routines are outlined and followed in sequence instead of random Pilates exercises used in other Pilates styles. Winsor Pilates is great for people who are suffering from back pain or people looking for specific area relief. The movements are not considered aerobic on any level and doctors and physical therapists often use Winsor Pilates movements targeted towards muscles, ligaments and joint flexibility to help improve affected areas while toning. As one back pain sufferer put it after beginning a Winsor Pilates routine, "I feel I have the flexibility back I had as a cheerleader in high school." That's quite an improvement for people with back injuries from poor posture or injuries. By focusing on the muscles that need to be rejuvenated, Winsor Pilates can be a successful way to relieve pain while strengthening muscles for optimal performance. All Pilates workouts, including Winsor Pilates, especially when geared at people trying to regain strength in core muscles, should be outlined and overseen by an experienced Winsor Pilates professional. You can find Winsor Pilates specialists on the Internet, through online DVDs and through in-class instruction. There is simply no better way to increase movement and performance to certain core areas than Winsor Pilates and with the right techniques, you too will enjoy the rewards Winsor Pilates can bring. This Article Compares Regular Pilates To Stotts Pilates Pilates and more Pilates! Pilates is the growing non-impact exercise program created by Joseph Pilates to help everyone work on their core body strengths while toning abs muscles, back muscles, and everything in between. Stott Pilates, when performed by Pilate's experts allows the instructors to challenge their clients on various levels. Also known as the "Ivy League" of Pilates, Stott Pilates teaches ultimate Pilates movements for maximum effect dedicated to certain areas of the body. Stotts Pilates is geared toward any age level and one can begin with varied levels to achieve optimal results. Recommended and used by athletes and post-surgery or rehab patients, this Pilates program should be performed by following a certified Stotts Pilates instructor or by purchasing DVDs or how-to e-books or by visiting Internet sites that are dedicated to the Stotts Pilates goal. Here are the Stotts Pilates recommended levels to generate maximum results: o The Intense Program for Instructors (Level 1) - If you are a Pilates instructor, this intense program is right for you to gain all the knowledge you need to teach your Pilates class on all the required Stotts movements. You will be trained on not only mat work but also all the equipment that comes when teaching Stotts Pilates. o The Overview Program - (Level 2) - At this level instructors will begin by first explaining what Stott Pilates is all about including required movements and a firm explanation on how each Pilates movement affects each body part or body core. Your Stotts Pilates instructor will also help you gain insight on mat work, exercise balls, and other equipment necessary to reach your Stotts Pilates goals. o The Enhanced Program - (Level 3) - Here, one will follow the Stotts Pilates instructor to work on special Pilates equipment for the best rewards. This equipment can include Pilates Chairs, mat work movements, and barrels to achieve a better understanding of how Stotts Pilates will work best for you. o The Rejuvenation Program - (Level 4) - A good Pilates instructor can guide your body through the Stotts Pilates rejuvenation program that is geared toward sports injuries, back injuries, and even post-surgical injuries. Just like trained physical therapists, Pilates experts will offer up Stotts Pilates exercise in this rejuvenation program to ensure you are strengthening your body's core while performing Pilates in a safe but rehab technique. o The Connection Program - (Level 5) - This program is great for those of us who want to find out every level of Pilates from the standard to chair Pilates to Stotts Pilates to ensure we are toning every part of our body without high-impact movements or injuries. Your instructor will help you cross train using each of these Pilates steps into one glorious Pilates class of movements of all kinds using all sorts of recommended Pilates equipment. o The Group Program - (Level 6) - Once you are on your way to totally understanding how to gain the most from Pilates, the Stotts group program will help your work with and encourage others. As a group, you will enhance how you work in controlled movements together and teach each other, under the guidance of your Pilates instructor on how to best workout in the Pilates world. To begin with Stotts Pilates and ensure you are performing your exercises and movements for the maximum effort, seek out a good Pilates instructor or purchase DVDs from instructors who are familiar with the Stotts Pilates method. You can also find many online instructors who can help you achieve the best Stotts Pilates results right in your own home or with a group of others. Intermediate Pilates Is For Anyone With Some Knowledge Of This Popular Form Of Exercise Now that you have become an intermediate Pilates exerciser, it is time to move on to new challenges. Are you ready to workout with an exercise ball? The exercise ball is designed for intermediate level clients and will challenge you stability, control, and strength. You will need a 65 cm ball to do the following exercises: Full Roll Up Lie flat on your back. Your legs should be straight and together. Now grasp the ball over your head. You should process to reach your arms up over your head. Your spine should remain connected to your mat, your ribs should be closed, and your abdominal muscles should be engaged. Your legs should be held strongly together. As you lift the ball, you are going to inhale. As you exhale, you are going to want to curl your head and shoulder off your Pilates mat. You should roll your spine up over your knees. Your arms should reach long in front of you. Inhale. Now as you exhale, you are going to want to slowly roll your body back down into the starting position. Do this exercise 5 to 8 times. The main tip to this exercise is to keep your shoulders down and your legs strong. Rolling Like a Ball Sit near the front of the mat and hold the ball between the palms of your hands. Balance on your sitting bones. Knees should be tucked in close to the buttocks. The ball should be resting on your shins. Now lift your feet off your mat and balance in the C-curve position. Inhale. As you do so, pull your navel to your spine and roll backwards keeping the C-curve position. As you exhale, roll back up through your spine to the starting position. Repeat this exercise five times. Here is a tip for this exercise. Roll back as far as your shoulders, not onto your neck. A person at the intermediate level should have no trouble doing this exercise. Single Leg Stretch Lie flat on your back with your knees pulled to your chest. Hold the ball between the palms of your hands and rest it on your knees. As you inhale, you are going to want to hold the ball in the air above your chest. As you exhale, roll your head and shoulders off your mat. Extend one of your legs out in front of you. Keep your leg at a 45-degree angle. As you inhale, switch legs. As you exhale, you are going to extend the other leg out in front of you. Inhale to switch and when you extend you want to exhale. Repeat this sequence 10 times. Here is a tip for you intermediates: Keep your lower back on your mat. If your back happens to arch off, stop and try it again with your legs extending higher than a 45-degree angle. Hip Lift Hamstring Curl Lie flat on your back and have your ankles resting on the exercise ball. You legs should be straight and together and your feet should be flexed. Inhale. As you exhale, lift your lower back and bottom off the mat until the body is in a straight line. Inhale and pull the ball towards your bottom. As you exhale, push the exercise ball away from you. Repeat this exercise 10 times. Here's another tip to make this exercise a bit harder: Keep the exercise ball steady and do not let it sway. Use your abdominal strength to control movements. Squeeze your hamstrings and glutes when you are in a plank position. Pilates For Novices Is Ideal For Back Pain Relief This article is designed for anyone who is considering starting Pilates either as a form of exercise or to help to relieve Back Pain, it is the first in a series of six articles on this subject. You may be wondering just what the craze is about Pilates. This is one of the fastest trends in fitness today. So, you want to jump on the bandwagon and try out Pilates for yourself? First, you must begin with some basic warm-up exercises. They will prepare your body to safely execute more challenging exercises in the future. Here are some beginner exercises that will help you jump into the program: Warm-up - Arm reach and pull This Pilates exercise will help to establish shoulder stability. It will increase the awareness of scapular placement as well as movement. .Warm-up - Arms Over This is a fundamental exercise in Pilates. It not only helps to improve posture but it increases the range of motion in the shoulders and gives the trunk more stability. Warm-up - Angel Arms This is a terrific exercise to perfect your understanding of how your shoulders and arms affect the back as well as the ribcage. This exercise will help to develop core stabilization awareness, helps increase the range of motion for the arms and shoulders and improves posture. Warm-up - Imprinting This is probably the most basic exercise in Pilates. This exercise is centering and deeply relaxing. It is great for stress reduction and a good way to center yourself before you begin any exercise routine whether it is Pilates or not. Chest Lift This may look like the "crunch", but there are some major difference between the chest lift and the way people do a "crunch". Here's how you do this: o Lie on your back, knees bent keeping your feet flat on the floor. You want to make sure that your legs are parallel. Now you are in a neutral spine position and have a natural curve of your lower spine. This creates a slight lift off your mat. o Bring your hands behind your head with your shoulders down and fingertips touching each other. o Take a few deep breaths. Check your body to make sure it is in the proper alignment. Your neck should be relaxed and your ribs should be dropped. o Bring your head up slightly toward your chest and then drop back down again. The Hundred This exercise is often used as a warm-up for the abs and lungs. You must coordinate your breathing with the movement and try to be strong and graceful as well. This is a challenging exercise. Here's the way to do it: o Lie on your back with knees bent. Your shins and ankles should be parallel in height with the knees. Your hands should be put behind your knees for now. Inhale. o Exhale. Your head should be brought up and your chin down. Using your abdominal muscles, curl the upper portion of your spine off the floor. Your shoulders should be engaged in the back. You should now be gazing down into the scoop of your abs. Hold this position and inhale. o Exhale. You now want to deepen the pull of your abs while extending your legs and arms and point toward the wall that is in front of you. Your legs should be as low as you can get them without shaking. You also do not want your lower spine to jump off the mat. Extend your arms straight out low, and with your fingertips reach for the far wall. Hold this position. o Breathe in five times and out five times. These should be short breaths. As you do this, you should be moving your arms in an up and down manner - a small pumping of your arms. Your abs should be doing the work while your shoulders and neck remain relaxed. o This should be done for a cycle of 10 breaths. Now go back to your original position. One Leg Circle This is one of the best exercises in Pilates for testing your core strength. Your abs must work hard in order to keep the shoulders and pelvis stable even though there is movement of your leg in your hip socket. Here is how to do this exercise: o Prepare - Lie flat on your back with your arms by your sides. Try balancing the weight of your shoulders and hips on each side. o Engage your abs - Pull your abs in and anchor your shoulders and pelvis. Extend one of your legs toward the ceiling. Do not lift your hips. If your hamstrings are tight, then the knee may be slightly bent. o Leg Circles - Inhale. Cross the extended leg toward your opposite hip. Exhale. Drop your leg a few inches. Open your leg out and sweep it around in a small circle back toward the center. You should use control and your shoulders and pelvis should be kept level. o Breath and Movement Pattern - With each leg, do five circles in each direction. With the first set of five, inhale as you cross your body and circle down. Exhale as you open your leg and circle up. With the second set of five, you want to exhale and open your leg and circle down. Then inhale to cross your body and circle up. These are just a few of the Pilates exercises that beginners should get to be familiar with. Remember, practice makes perfect! Does Pilates Really Work As Well At Relieving Pain As People Claim? Pain in any area of the body is never pleasant. Chronic back pain is one of the biggest complaints amongst all humanity. It is simple to injure the back, and when it isn't properly cared for, that guard is let down that much more. Poor posture, car accidents, falls, aging, exercise injuries, and even sleeping on an outdated, faulty mattress can all contribute a person's back pain. Once the pain begins, it will eventually progress until something is done about it. If there are no preventative measures taken, the pain gets worse over time due to aging, and everyday bad habits. There is a lot of buzz about Pilates and stretching exercises and their relation to preventing back pain. It is possible, and I will tell you how it works. Pilates helps to work the muscles that keep the spine sturdy and resistant to change in alignment. Everything works together to repair the natural flow of the spine. Every body is different, but all muscles are strengthened in the same manner. There is no need to go out and attempt to lift large amounts of weight with your back when you are in obvious pain. And luckily, that isn't what Pilates is about. Pilates movements and techniques target the areas that are in the most pain by repairing from deep inside of the core. The muscles within the abdomen, buttocks, and back are worked gently so that there is no pain. Since those movements are so gentle and slow, the target is deep so that every muscle is engaged. When the muscles are made strong again, they are able to hold on to the realignment of the spine, and good posture is a lot easier to obtain. Keeping good posture helps to maintain the alignment along with daily Pilates workouts. Oftentimes, we forget to stand and sit up straight, which can damage the spine. For that reason, it is even more important to stay consistent with your workouts. You should always try your best to remain conscious of your posture. Without the strength of the back, a lot of life's everyday activities are not possible. Some people have went as far as applying for disability because of their back pain. What is so unfortunate is that several people aren't aware of the fact that a simple 10 minutes a day is all that is needed in order to get rid of back pain and correct existing spinal problems. Stress can also bring about much more pain than is necessary. Pilates stretching movements can be a real relief when it comes to excess stress upon the body. The time that you sit down each morning, night, or both to practice your movements can be looked at as your ultimate "me" time. Be sure that your workout area is quiet, peaceful, and that there are no distractions. You'll also be using deep breathing, which will help to release built up tension. As you can see, all of the negative things that contribute to back pain are eliminated by Pilates. Pilates And Stretch For Health And Pain Relief Everyone knows that exercising is good for them. Not only does exercise make you look better physically, but it also effects the way that you feel. But, those feelings are not just mental and emotional. There are certain types of exercises that work to strengthen your body and relieve your pain. Not all workouts are the same, and Pilates and stretching exercises are definitely proof of that. If you are new to the concept of Pilates, then you should know that it is a set of stretching and strengthening moves that work to increase your strength from the innermost core of your body outward. There is no other exercise like it. The best part is that they are used for pain relief and strength. Some people even perform Pilates movements and stretches to lose weight. The movements work naturally to align the body back to the way it should be. Those who experience chronic pain are highly recommended to take up a Pilates and stretching routine. The movements are much easier to perform than other exercise movements you are probably more familiar with. When you are in pain, you certainly do not want to do crunches or squats! While those exercises help to increase strength as well, there is also a higher likelihood for injury associated with them. Let's say for example that you have issues with chronic back pain. Pilates movements can be beneficial because the movements are very short and easy to perform. When it comes to long term results, Pilates movements will actually allow for a fuller range of motion, which is something that back pain sufferer's tend to lack. Back pain also tends to put a damper on quality of life. Exercise in any form is beneficial, but it doesn't do any good if you are not able to perform the movements required. All of the Pilates and stretching exercises have been made just for the back pain sufferer. With Pilates and stretching, you are able to do the same exact movements that an athlete would, without straining or injuring any part on your body. Most exercises come on DVD, and there is no need for a physical trainer. Your exercises and stretches can be done in the comfort of your own living room, and all the instructions are given on DVD. Anyone who is interested in core strength, more confidence, a better body, and pain relief should think about the benefits of Pilates and stretching exercises. They usually take no more than 30 minutes each day to perform, and are fit for all levels of expertise. Just a small amount of Pilates and stretching exercise each day should be enough to make a really big difference in the way that you feel. You are going to notice a significant decrease in pain, and you might even notice a couple of inches drop from your waistline. The back and spine have a profound impact on the rest of the body. Once your pain levels decrease, you will notice that your life is much better than you ever would have imagined. Your Everyday Activities are Contributing to Your Back Pain - Pilates Can Help Hunching, bending, and slouching are just a couple of the bad habits that we have all acquired over the years. They usually begin during childhood and follow us into adulthood, where the problems tend to arise. Unfortunately, many of us are unconscious of these bad habits, which makes most of us likely candidates for back pain. You do not have to have an existing health condition to have chronic back pain. You do not even have to be older in age. Back pain can strike at anytime, and at any age. People who work behind a desk for a living may not realize it, but they are doing a lot of damage to their backs by slouching. As stated above, people tend to do this unconsciously. Over time, an accumulation of stress and strain is applied, and the damage is done. Other instances in which everyday activities harm the back are when we stand. Slouching when standing without holding the shoulders down and back in a relaxed fashion can put a lot of stress on the back and neck. Another activity in which damage to the back is possible is when we sleep. A bad mattress can damage the spine's natural alignment, which can result in back pain. You might also feel the pain in your neck and shoulders when sleeping on a bad mattress. When the back has been damaged, we may not feel it in the beginning, so we continue to practice the same activities as we always have, without correction. Pilates and stretching exercises were meant to correct the spine's alignment. This type of exercise consists of a series of small, effective, and powerful movements that will strengthen those muscles that have come undone during the ebb and flow of everyday activities. You will be able to tighten and tone the buttocks, abdominal muscles, and back muscles, increasing your body's overall strength. At some time in the majority of all people's lives, they will experience some type of back discomfort. It is inevitable. We get used to slouching and poor postural habits, and they catch up with us. In the most serious cases, disks become herniated and sometimes, arthritis can develop. The alignment becomes crooked, and all functions of the body are put off. Talk about pain! Stiffness, numbing, tingling, and burning are just a few of the very real sensations that people live with who suffer from back pain. Frequent doctor's visits are an all too common reality for a lot of folks as well. Getting rushed to the emergency room also is something that is very common in the horrible world of back pain. Pilates and stretching techniques can help to correct even the worst of back problems. Once the strength and alignment is restored, everything else follows. Ultimately, you will become more conscious and aware of your posture, and more in the know on how to relieve an onset of back pain. Thanks to Pilates, there will be no more medications, doctor's visits, or pesky bouts of pain. Just a stress-free back in healthy, natural alignment. Pilates Or Stretching To Relieve Back Pain Back pain is something that everyone will experience at least once in their lives. Unfortunately, having too much back pain can disable us and prevent us from living normal lives. Some people go to physical therapy and take medication for their back pain, others just take over-the-counter medication, and some people just live with the fact that it is there and try their best to live their lives. Despite all of those options, there are two that have been proven to permanently relieve back pain if done on a regular basis. Pilates and stretching are the two techniques that you can do to help alleviate your back pain. Pilates has been around since World War I when a man by the name of Joseph Pilates invented it. It was originally invented to help certain soldiers with disabilities improve their movements to their core muscles with very controlled and slow movements. It worked, and it still works today in pain prevention, weight loss, and strengthening. It is best done twice a day in five to ten minute increments. You will be putting a lot of concentration on your movements, so you should wear something very comfortable that allows a lot of movement. You should not wear shoes, just a pair of socks if you would like. An example of a great stretching and Pilates technique would be to start with a basic back stretch and combine with Pilates. What you would do is lie on a mat with your palms of your hands and your knees touching the mat. Perform a general back stretch and combine it with one or more of the basic Pilates moves. You could do this by simply holding your stomach in while stretching your back. If you choose to do this, then you are not only stretching those tense ligaments within your back, but you are also strengthening and lengthening your spine as well as strengthening your core which makes for an even stronger back. Pilates and stretching can be done by people of all ages to help get rid of back pain. You can do the movements at home or in a gym. There are videos and manuals that are readily available to you most everywhere to help get you started. Stretching will always help to loosen up tense muscles, and when it is combined with Pilates, there is much more control and toning involved. You are releasing tension and healing at the same time. Pilates exercises involve using the core to strengthen while lengthening the spine. Once your spine is back intact, you are going to feel so much better. The best thing about Pilates and stretching is that it can be done by anyone. Just make sure that your movements are very slow and controlled. Always follow instruction and do not ever try to overdo it, especially when it comes to your back. We all need our backs to function. You are not going to believe how big the results are going to be when you perform just a small amount of Pilates and stretching. Not Everyone Knows That Pilates and Stretching can Help to Alleviate Their Back Pain. If you are a sufferer of back pain, then you are probably no stranger to prescription medications, doctor's visits, and bills, bills, bills. What if there was a way to eliminate the need for every single bit of that? With the economy being the way that it is, we cannot afford another thing. Period. We shouldn't have to let the stress of our back pain actually add to our already existing pain. When stress mounts up, one of the first places that we feel it is around in our back area. Why is th