Does the old adage "No pain, no gain" still influence the way you exercise? While pushing yourself has its place, as we age, our bodies often respond better to a balanced, mindful approach. If your joints feel stiff, your muscles tight, or you're experiencing recurring back pain, incorporating restorative Pilates exercises can be a game-changer.
What is Restorative Movement?
Restorative movement focuses on easing pain, improving mobility, and activating the parasympathetic nervous system—often referred to as the "Rest, Reset, and Digest" system.
Pilates is particularly effective for this type of movement because it emphasizes slow, controlled movements, deep breathing, and gentle joint mobilization with attention to moving in a pain free and safe range of motion.
The Benefits of Restorative Pilates for Back Pain
Practicing gentle, restorative Pilates can transform the way your back feels and moves. Here’s how:
- Increases Joint Circulation & Mobility – Slow, mindful movements encourage blood flow to stiff joints, improving flexibility and reducing discomfort.
- Promotes Stress Relief & Relaxation – Deep, controlled breathing activates the body's relaxation response, reducing tension and promoting a sense of calm.
- Builds Strength Without Strain – Gentle core, hip, and back exercises strengthen muscles without the impact or strain of high-intensity workouts.
- Encourages Spinal Health – Safe, controlled spinal articulation restores natural movement patterns, preventing stiffness and pain.
3 Restorative Pilates Exercises to Ease Back Pain
Here are 3 Pilates exercises you can try today to bring restorative healing to your back.
1. Hip Glides
- Start in table position with hands under shoulders and hip joints at 90 degrees.
- Inhale as you gently press back with your arms, gliding your hips back as far as you can go without rounding the spine. Keep your head balanced.
- Exhale to return forward, pulling with your arms and maintaining table position.
- Repeat for 8–10 slow, controlled reps.
Why it helps: This movement promotes length to the spine with a neutral pelvis to improve posture and core strength, and to ease discomfort in the low back.
2. Spinal Rotation
- Lie on your side with knees bent and arms in front and a pillow to support your head.
- Inhale to reach top arm toward ceiling and follow the direction with your head, chest and eyes. Then exhale to continue rotating your upper spine, gently reaching back. Focusing on keeping the hips still and turning the ribcage, without forcing the arm.
- Inhale and stretch across the chest, then exhale to return back to the front position.
- Repeat for 6–8 reps per side.
Why it helps: This gentle twist releases tension in the chest, shoulders, upper spine and mid back, improves circulation, breathing and spinal mobility.
3. Hip Rolls
- Start on your back with a neutral spine, arms along side and knees under hips.
- Prepare with an inhale, then on exhale tip your pelvis back using your abdominals and begin rolling the spine up, from hips to shoulders.
- Stay for a breath at the top then exhale to roll the spine back down, vertebra by vertebra, from upper spine, through the rib cage, through the lumbar spine and out to the neutral starting position.
- Repeat for 4-6 slow controlled reps.
Restorative Pilates is a powerful yet gentle way to relieve back pain, improve mobility, and enhance overall well-being. By incorporating these exercises into your routine, you can replace stress and stiffness with strength, flexibility, and ease.
Try adding these movements to your daily practice and notice how your body responds. Remember, sometimes less is more—especially when it comes to moving pain-free in midlife!
Ready to experience the benefits of restorative Pilates? Join my online classes designed specifically for midlife women looking to stay strong, flexible, and pain-free!
Visit www.pilatesfunction.com or email janine@pilatesfunction.com