Pilates Lower Back Pain Exercises - Back Pain Relief Workout
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- เผยแพร่เมื่อ 17 ม.ค. 2021
- Treat your lower back with this Beginner Pilates for Lower Back Pain series of release exercises and stretches. Decompress the lumbar spine and re-introducé the natural curve of the lumbar spine from prolonged sitting. You can do this workout everyday as maintenance or when your lower back needs some love.
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Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.
#flowwithmira #pilatesforbeginners #lowerbackpain - แนวปฏิบัติและการใช้ชีวิต
![Best Stretches For YOUR Lower Back Pain [SO IMPORTANT!]](http://i.ytimg.com/vi/OWERjHZbfmY/mqdefault.jpg)
💖 Get your BETTER POSTURE IN 5 DAYS program for free! www.flowwithmira.com/Better-Posture-in-5-Days
Certainly one of the best back pain relief videos on the net!
Wow, thank you for your kind words El 💖
I did the hip class right before this one and yelled when there were more leg lifts. But every one was worth it to get to that last stretch - so amazing!
Hehe practice makes perfect. Soon you will be sleepwalking through all those leg exercises. I love the pillow stretch, its defiantly a crowd favorite 💖 Keep up your consistent pratice!
Thank you, that fixed my back within the first 15 minutes
I felt immediate relief, I have consistently had lower back pain for years and this video really help. Thank you Mira ❤
Another fantastic class , thank you so much really helpful in continuing my back health journey , the diversity of movement in your classes really helps me with pain management and mobility thank you Mira your a star ⭐️🙏🏻
I felt so safe with you ! My lower back pain has been so acute. This stretch was gentle Thank you
Wow! This gives me instant relief from my lower back pain. Thank you Mira
Oh what a wonderful workout!!! I thoroughly enjoyed it and was challenged just the right amount. Love it, please more like these for lower back strength! Xxx
This was wonderful for the discomfort I have due to pulling something a week ago. Thank you for sharing.
Very thorough - I liked how you strengthened and mobilized from so many different angles!
Thanks for beautiful information
Thank you so very much 🙏❤️
My pain feels much better. I appreciate the gentleness of your video and will continue using each day, Thank you
Simply beautiful, thank you😘
Thank u so much i feel better after do this exercise. ❤
Helped me to relax my muscle thanks
I felt better after this video ❤❤❤Thank you so much
Thank you thank you thank you! I had a back injury about 2 weeks ago and was doing okay, but I had to be in a wedding where I needed to wear heels. I woke up in awful tight pain the next day. I’ve tried like every video out there and nothing. I feel SO much better after your video!!!
Thanks
Enjoyed this this morning after lower back pain....thanks you
You're so welcome Bernadette!
Thank you so much for this workout, I've hurt my lower back again after getting back into pilates, and this has allowed me to do some work safely.
Thank you so much for sharing this!! Low back pain is relatively new to me and felt super confusing how to fix it - these exercises are fantastic. Definitely going to try out your 5 day better posture series!!
Oh yeay! Can not wait to welcome you to my 5 day better posture challenge! You got this 💪
Awesome sequence! Great exercises and they helped my back.
That's great to hear, Anna! I'm so glad the exercises helped your back. Is there one exercise you found most helpful?
Thank -you !!! Love your classes.
Glad you are enjoying them Venessa!
Thanks for some much needed back help today, Mira!
You are so welcome Maura! I hope you are feeling better 💖
Awesome 👌🏿
Thank you Mira for all the valuable videos..... really appreciate it. 😊
My pleasure Bernadette 😊 Don't forget to subscribe to get notifications for all the new videos, I will be releasing two videos a week - Monday and Thursday.
That was so lovely!!! Thank you, Mira!!
You are so welcome! I hope your back feels better 😊💖
Just what I needed: I don't have back pain, thank goodness; but I wanted a kind, gentle class. This had a bit of work in the glute and abs, but not too much for a gentle day; and some nice stretches too. Thank u!
I also really like this class. It's great for taking care of those clients who are recovering and need a little love.
THANKYOU SO MUCH!!!!
You're very welcome 😊
Awesome video
this was great! the end stretch was amazing, never felt so much freedom in my chest and spine
Thank you for your kind words Christina! The last exercise is so simple but feels so fantastic 💖💖
Thank you so much Mira! This helped me so much I suffer from lower back pain and I wanted something not yoga. This is great
Great class! So helpful. Thank you.
You're very welcome Remy! Thank you for moving with me 😊💖
Thank you Mira. Great class for my overworked back x
You're so welcome!
Really like these exercises. Have practiced them a few times now, and finding them a really nice compliment to some yoga. Thank you for these videos :)
Thank you Thomas, I'm glad you are enjoying the class! Don't forget to subscribe to keep up with our latest video releases. Hope we can steal you over to Pilates 😊
Really love your videos, great classes!
Thank you Romina!
I think I pulled something cleaning on the weekend and my spine was twindging at work all day and painful especially when I sneezed. I feel a lot better after doing this. Thank you :)
Today is my first day and like it❤
Loved this Pilates flow for back pain relief, these exercises felt amazing!
Thank you, I'm glad you enjoyed it. I'm a big fan of the pillow finish 😊
@@FlowWithMira Yes, I agree!
Fantastic stretch, thank you Mira
You are welcome Debbie!
Cool exercises, feel good after it! 😊 The end, pillow steeching is not easy because my neck hump.
i really enjoyed this class! thanks 😊
You're so welcome!
Fabulous. Thanks 😊
You’re welcome 😊
Nice werk, gull
Wow, this was amazing!!
Thank you for your kind words, how is your back feeling?
awesome.
Thank you for joining me on the mat. I hope your back feels great 😊
I loved it ❤❤❤❤
Thank you for joining me 😊
My back feel better immediately. Terima kasih, mbak Mira 💓😘
Well done BB 💖
Thank you a looooot
You're always welcome 💖
Great video. Really helping with my recover from lumbar disc bulges! Do you have a recommended video to move onto after this?
Hi Ryan, thanks for watching, and congratulations on your progress! It makes me very happy to hear you're doing well.
I recommend that your progress slowly and listen to your body for any discomfort when you partake in exercise. I recommend that you repeat this video until you can understand the intention of the exercise and perfect the execution of each movement.
As I can not assess your body, I have to recommend that you see a medical professional or an in-studio certified Pilates instructor so you can benefit from a detailed assessment on how to move your body.
Not knowing the location of the herniated disk, I can only give general information. You need to strengthen and stabilize your spine and pelvis before moving to any other exercise. In most disc herniated injuries spinal flexion is discouraged and extension is encouraged with very little twisting. Below is a link to Pilates for Seniors. This video focuses more on extension, but you need to get assessed by a medical professional to see if this is a good match with your herniated disk.
Pilates for Seniors - Pilates Matwork Beginner - 30min
th-cam.com/video/M2sXVmunbus/w-d-xo.html
I want your daily posture exercise please!!!❤️
You can sign up for my better posture in 5 days challenge here.
www.flowwithmira.com/free_challenges
I usually do Yoga after my run for my back and posture, but you have changed this now with this video. I am gonna rock the pilates from now on this was great for me. I have alot to learn though, but i'm sure i'll get there in time. Thanks so much Mira your doing great work ! Really appreciate it :)
Thanks Eddie! I don't know your body, but here are a couple of pointers from working with runners that get back tightness.
1. A thorough warm-up prior to a run is just as important as a cool down. Try to stretch the hamstrings (the large muscles in the back of the thigh) twice daily, even on days you don't run. Quite often it's tightness in these large muscles that can pull on your back. I will add a short warm-up before running to the list of videos I will shoot for you.
2. Try to always pull your belly button into your spine well you run. Your abdominals and core can protect your back when engaged correctly well running.
Don't forget to subscribe to get notifications for all the newly released videos, I will be releasing two videos a week - Monday and Thursday.
Happy running!
@@FlowWithMira Thanks for the tips your the best. I already do a good job of protecting my back with my abs when running. But i never gave much thought to Warm-up/ Hamstring tightness pulling on my back when running, but this makes total sense. I will start working on this and incorporating a warm-up into my routine.
I have only done this video so far a couple of times and will start doing your other videos soon. This feels great on my lower back, hips and spine in general, but i have some neck issues i'm trying to work out as well. By chance does the neck get specifically addressed in some of these other videos ? Don't worry about responding if your busy i will find out soon anyway. Thanks again i appreciate you so much.
Hi Eddie, sorry for the very slow reply.
Regarding your lower spine and neck issue, I strongly suggest seeing a physician of choice to examine it closely. Reading from what you shared with me, my guess is that you have restricted mobility of the spine, tightness in the hip flexors. This means your lower spine is in constant compression. I will try to create and shoot a spinal mobility class for you to practice and see how your body reacts to it. It should be up in a couple of weeks from now.
In the meantime, below are a few great classes for stretching and lengthening, and strengthening your spine. Let me know how it goes; what feels good and bad for you?
*Everyday Hip Mobility - 8 min - Stretch, lengthen, relax & gain hip mobility.*
th-cam.com/video/R5lXp4wAzek/w-d-xo.html
*Everyday Lower Back Care - 15mins - Stretch, lengthen, relax and reduce back pain*
th-cam.com/video/2b5F5jNxXa4/w-d-xo.html
*Hip Strengthening - Pilates Matwork Level 1/2 - 40min - Bodyweight exercises*
th-cam.com/video/K4WGevxmTl8/w-d-xo.html
Hey Eddie, I hope you are doing well. As promised I have created a Spine Mobility Class for you. I hope it helps loosen up your back and give you more mobility during and after running.
Pilates Spine Mobility Workout - Spine health exercises for cervical, thoracic & lumbar
th-cam.com/video/6FbZTPZG5io/w-d-xo.html
29:13 thanks
Hi Mira. Will this workout be good for Spondylitis? I was diagnosed with it a month ago
Thanks a lot for this exercise mba Mira. aku akan ngulang tiap hari nih... soalnya aku ada HNP... thank you mba..
You are welcome Becky!
For HNP make sure you listen to your body and do what feels good for you. It is especially important with the flexion movements; you can reduce the range of flexion or remove it altogether, keeping the spine in neutral.
Would this be ok with Osteoarthritis lower back?
I've never tried the last position before 😮 what a loss, it's amazing!!!!
I need music during my workouts. Does anyone have some good suggestions for this video?
💜
Thank you!
This was great, thanks so much. Would you mind sharing your Credentials?? I could not find your website.EDIT: Nevermind, I found it, below. I had to Scroll Down on your Website. You may want to have a 'Bio' option to Click on.
Since 2006, I have studied and trained around the globe with the world's leading Pilates minds and teachers. I grew up as a dancer and hold a Bachelor of Arts in dance, and I have multiple Pilates certifications, the most important completing the prestigious BASI Pilates Legacy program. As a teacher, I have helped hundreds of my students at all fitness levels find happiness and their absolute best through my Pilates teaching.
Just keep moving, and good things will happen,
Mira xxx
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Quadraped my goddess
Thank you for watching