Pilates for Lower Back Pain Relief -10 Minutes, No Equipment Needed
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- เผยแพร่เมื่อ 26 ก.พ. 2018
- Let me guide you through a 10 minute gentle yet effective pilates routine to ease lower back pain, strengthen and stretch the the lower back. We all get back pain every now and then and as long as you are sure it's nothing more than the aches and pains of a busy life and the ageing process, this is a simple way to help make thing a little more comfortable. If you have a lot of pain please don't ignore it, go see your Doctor to be sure it's nothing serious.
Please do leave me a comment or press the Like button to encourage others to join our supportive community. Thank you so much!
Take care and have a lovely day,
Rachel x
#girlwiththepilatesmat #pilates #pilatesforeverybody
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. - แนวปฏิบัติและการใช้ชีวิต
I'm so glad that you kept these older classes. As since I've hurt my lower back during housework I've found them useful along with the beginner classes. Thank you.
Hi Rachel. Still locked down in USA. Will you continue your fabulous classes for some time to come? As I’ve said I’m 76 and a lifelong exerciser. I’m doing about two hours with you consistently everyday? I have arthritis in my back. Pilates seems to be helping. Free of back pain. Thank you. I am an “intermediate “ now. Plan on living to 100 like my mom. Keep those classes coming. Myrna
Recently discovered these videos Rachel, they are a great help. I love the pace you go at. Thank you very much.
I am so glad I happened upon this video! I used to be a ballet dancer and have done some pretty brutal damage to my low back. I get some pretty excruciating back pain from old injuries every now and then and this alleviated it so fast! Thank you so much for all the work that you do for this channel ♥︎♥︎♥︎
I am 71 years old and started with standing pilates as i have a painful wrist but have now done other ones as well and liked them all.
Thank you for the release. Awesome video
Absolutely brilliant
Thank you Rachel. I’m a happy senior since I found your videos. Bless!
Thank you so much!!!! This really helps alot!!
I hate to think of myself as a senior but at 73 I guess I qualify and can't do all that I used to do in my 50'S, so grateful for these more gentle exercises.🙏🧘♀thank you for sharing
Thank you!
A daily must. Thanks
Thank you so much Rachel, that was such a massive help, back feels so much better! Lower back started playing up from two long days at the computer and not in appropriate chair (but have office chair on order for next week). Thanks again, you're videos are always so good, calming, professional, friendly and great explanation on technique, which is so important where you can't see us to correct us!
Thanks, that was great
So happy I found this!!! It's just perfect and gentle too as I suffer with lower back pain and this is helping immensley! Thank you so much 😊
Thank you that was great
Loved the quick and accurate verbal ques , thanks!❤
Really enjoyed
This 10 minute routine significantly eased my tight lower spine! I’ll continue to do this as well as well as other routines especially for seniors. Thank you so much. Your dance training stands out in all that you do... it’s lovely. 🙏🏽🥰
Thank you for this usefull class
Thank you!!!
Love this!! I do it 3 times a week! Thank you!
Great vid, back feels great
I needed a sweet but short workout and this worked perfectly today. Grazie!
had one new stretch in this I didn't know! (crossed ankles) Thankyou
I thank so much the excellent teacher
Loved it. Late at night release of day's tensions.
I really like this type of exercises. Thank you Rachel
I just watch your videos and all great,, thanks for sharing🙏
Thank you very much Great exercises 👍🏼💖
Am so loving these workouts with you. I've had arthritis in my spine for two years and am now standing straighter and going through my day with much less pain. And yes, the deep breathing relaxes and eases the tension out of my spine and shoulders.
now that was soothing
much appreciated
Thank you! Love it! Changed the bedsheets and moved the mattress to air yesterday, my back didn’t feel right this morning, so search you up immediately.amazing relieve.
Hi. I’m in Tucson Arizona. Love your classes, I’m 75. Keeping on good shape with you. Thanks. Myrna
I do your classes everyday Especially now that we’re quarantining family Covid virus. Thanks again, Rachel.
Dear Rachel, you inspire my teaching in Yolates sp very much. Thank you and Stay healthy! Evert in Denmark
Hello Rachael
Thank you very much for this workout because I had a hip/ back pain and this workout was so effective. Pain gone..
Many thanks.
Well done.
So glad that I found this routine on your channel, Rachel as I hurt my lower back this morning doing housework, but after doing these exercises feel so much better! Thank you ❤
Thank you this is so helpful and I can fit it into my morning 🥰
You're so welcome!😉
Thanks so much. Myrna. In Arizona
Excellent. Thank you
You’re welcome ☺️
Great. I have osteoarthritis and osteoporosis with chronic back problems
thank you from Istanbul.helped me a lot.
Love all your videos , easy to follow and excellent instructions! Great work - has helped with my flexibility !
Love your lower back pain videos Rachel , I alternate between the 2 on You Tube every day , Thank You!😀
You're so welcome! Really pleased they help you Kim 😊
love your program. I worked today with my sister who is recovering from kidney surgery. So happy she could do sitting stretches. Thank you. It means so much. Xo
Hi Rachel that was a great morning tonic
fantastic
Thanks Melissa, glad you enjoyed it. Best wishes, Rachel
This is the best exercise routine for lower back pain I have ever done! Amazing instant relief! Thank you so much, Rachel... All the way from South Africa. 🇿🇦
I find your exercises very helpful. However I have osteoporosis and arthritis in my back plus knee problems and can be in pain most of the time. Any suggestions?
Jean
Could nöt believe that YT suggested a 10 minute back Strech .. Just what I needed ... Very much like a short Yoga class. Also from SA
This has been a godsend for my lower back! Marvellous.. and I’m now going through all the videos! Brilliant
Hi Christine,
Glad you felt the benefit and let me know how you get on with the other workouts.
Rachel
The Girl With The Pilates Mat Thanks for your lovely reply! They are doing me good as touch wood I haven’t had any pain for days!
Thank you so much.I feel relief in my knees after doing these pilater.
Wonderful! Glad to hear it helped you. 😊
Really does my back & left hip good. Thank you, Elaine
That’s great to hear, so pleased it helps you Elaine 😊
Super exercise for lower back ache/stiffness. Thanks Rachel.
You're so welcome!
Just what I needed late this pm. Good relax...
Perfect, just what I was looking for!
You're so welcome Anne
Thank you, Rachel, I was feeling a little stiff this morning, I’ll definitely do this again
thx a lot fromSouth Africa Gauteng. damaged back cannot operate and your exercises really help!!!
Hi Rachel, this workout by far is the only one I’ve found that relieve my pain related from Scoliosis. Question for you if that’s ok...
As I have a curvature and twist in my spine, when I do the last (Amazing) exercise with both knees pulling back, I naturally roll over to one side. So my question is do I go with what my body want to do naturally or actively try and stay straight (with less room for movement). Not sure if I show go with my natural movement or try and “straighten up”.
Thanks again!
Love your exercises. Greetings from Eswatini
Thank you! 😃 And hello to you from the UK 🇬🇧 😊
Hi Rachel, do you have any longer videos for lower back pain workouts?
Great job beautiful we need it
Thanks
You're welcome Nicholas - thank you too! 🤗
Why do the backs of my thighs cramp when I lift? I am 75, Wellness exam by doc - I’m healthy, no meds, 5’6” 130 lbs.
May be lack of calcium…that can cause cramps.
Hi, I am from UK Cholchester. Is this work for waist pain too?
9.15 is the best stretch for me
I feel like the only teenager in a room with a bunch of adults... guess not many people at my age have back issues
❤🧡💛💚💙
Is it ok to do with a slight bulge in L4/L5 and get sciatica?
Hi, is this good for stenosis in the lower back?
Hello Julie, yes this will be fine for you. If you feel uncomfortable in the neutral position then stay slightly flexed for now, in time you could progress to the neutral position. Once you're happy with this video and looking to do a little more I suggest you try my Beginners Pilates Parts 1-4. The only exercise to avoid is the last one of Part 4- the back extension. If you need any help or guidance don't hesitate to send me a message. Best wishes, Rachel
👍
Susan Johnson Hello, I loved your exercises but I was wondering if they would be suitable for me I am 68 years old I am used to doing some Pilates exercises for the over 65s. According to my Traumatologist It is due to wear and tear. Thanks
Hi, love your channel, could you please link the core tutorial you mention here? Greetings from Poland 🤗
I like your Pilate workout and also your sports attire. May you share with me where you get some of your sports bra?
Giana story. Exersizes.
where do I find your tutorials?
Do you have any class for osteoarthritis in the lower back and hip?
Yes, if you look at my gentle sessions in the Senior Playlist they will be good if your back is painful. Also I have Pilates for Painful Hips which you can try also. Hope you like them. The Seniors and Gentle Playlist is here:th-cam.com/play/PLiAecv7YEF5j1Hy1Rf_pbVkeoFM8GLHro.html Pilates for Painful Hips is here: th-cam.com/video/Vp_YF1mhCs8/w-d-xo.html And my Pilates for Medical Conditions and Injuries Playlist is here:th-cam.com/play/PLiAecv7YEF5iv8AE0NJgfvUs04BEswVLf.html 🤗
Is this ok for herniated disc?
Hello Andrea, is your herniated disc in your lumbar spine? If so, I would suggest you do not flex the lumbar spine which happens in the first two exercises, just do the breathing instead which will strengthen the core muscles when I am tilting, and when I lift into the pelvic curl, do not flex but push straight up using your legs but not curling your spine. The rest of the exercises should be fine but as with any exercise go carefully and see how it feels. I hope that makes sense for you?
Isn't the very first movement that you show nothing but the imprint?
At the beginning of this video you say that one should view your short tutorial about the core. Despite subscribing to your channel I have yet to find that video, perhaps you could tell me where it is. Also, I could see no search facility but maybe that feature is not available within a subscribed channel.
just search the yt. I found it by searching "core tutorial girl with the pilates mat" and its the first video. 5min long ☺️
I want tamil vedio plzzz mam
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