Second only to the flu, back pain is one of the major reasons why we miss work. Men and women in the age range of 45-64 suffer most frequently, while 1/3 of adults under 25 also claim to have back pain. Researchers have found that weak "core" muscles are often the root cause of chronic, recurring back pain. Two key muscles, the transverse abdominis and the mulitifidus are the primary stabilizers of our spine throughout all planes of movement. While physical therapy certainly helps to address back pain, unless the deep, essential “core” muscles are strengthened, and that strength and stability maintained, back pain has a high incidence of recurrence. 

You may have heard someone mention that they have a “weak back” or that they need to “strengthen their back”. Well, not exactly: the spine (back) is only weakened because of a lack of adequate core muscle strength to stabilize it. "Core strengthening" is essential for spinal stability, but we must also include the important aspects of restoring balance, flexibility, and proper breathing. That being said, it is ultimately up to the individual to incorporate these elements into their exercise program for a healthy spine free from pain. What better method than Pilates to address these elements?

Joseph Pilates dedicated his life to the observation, documentation, and re-education of those with body imbalances, lack of proper breathing, poor posture, and muscle weakness. He postulated that these conditions were the actual causes of our stress and fatigue. He believed that, if at the age of 30 your body was stiff and de-conditioned, then you were "old." If at 60-something you were supple and strong, then you were "young."

Through photographic documentation of numerous clients, including professional dancers, singers, and actors with body imbalance, Pilates demonstrated the benefits of his corrective method to restore "perfect form and posture." Joseph Pilates knew that he was on to something and predicted that one day his method would be practiced by millions of people.

In Pilates, "navel to spine" (drawing the navel in toward the spine), activates the transverse abdominis (TA). Engaging the pelvic floor muscles (Kegels) further enhances the recruitment of the “core.” Add the breath, and you engage the diaphragm to further stabilize the trunk. Think of your body as a cylinder with the four abdominal muscle layers as the body of the cylinder (The TA is the "bottom" most layer of the abdominals, closest to the spine.) The pelvic floor muscles form the bottom of the cylinder and the diaphragm seals off the top. For the cylinder to be airtight, all “sides” must be strong. As with the body all “sides” must be engaged to strengthen and stabilize the spine. Activating these muscles simultaneously incorporates three of the Pilates principles: Breathing, Centering, and Concentration.
 
Concentration? Ah yes, concentration leads to awareness. Becoming consciously aware of recruiting these muscles throughout continuous movement patterns requires practice. This can be challenging at first. However, that is exactly what we must train our bodies to do, so that this awareness of strengthening the key muscles throughout a Pilates session will also carry over into our daily lives.

Using the guided resistance of the Pilates apparatus, the body becomes stronger and more flexible. In addition, various imbalances in the body become apparent so that one can actually feel these imbalances and work to correct them. This is exactly how Joseph Pilates was able to achieve such remarkable results with his clients, by guiding them to breathe properly, strengthen the core stabilizers, and correct the imbalances in the body’s musculature. It’s so simple: restore balance, strengthen the core muscles, and BREATHE!

If you suffer from back pain, the benefits of Pilates will far exceed the disadvantages of anti-inflammatory drugs, pain pills, missed work, and missing out, period! Joseph Pilates stated, “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” There is no quick fix, no magic pill – but, with time and effort, the benefits become manifest in our balanced ability to be aware of our bodies in space (posture), to move with greater efficiency and less effort (agility), to breathe properly (greater circulation, less fatigue) and finally, to ease the pain of a “weak back” by opting for a stronger core!