Why might Chiropractors recommend Pilates?

If you’ve ever experienced back pain, you’re not alone. In fact, up to 80% of adults deal with it at some point in their lives! That’s a huge number, and it’s a big reason why so many people seek out chiropractic care. It also drives many people to Pilates. So, let’s understand why the relationship between these two modalities is essential for effective pain management and prevention.

So why is back pain such a concern?
Like I said back pain affects up to 80% of adults at some stage in their lives, making it a prevalent health issue (1). If you’re experiencing low back pain or sciatica, you know how significantly it can impact your daily life. Back pain can stem from a variety of factors—age, job demands, lifestyle habits, and even our mental health. For many, a lack of core stability is a significant contributor. But what exactly does that mean?

So, what exactly is core stability?
Core stability is all about how well your torso muscles support your spine and pelvis, especially during movement. When your core is strong and stable, it helps keep your pelvis and spine aligned and ensures that the centre of gravity remains balanced over the base of support (e.g., feet on the ground). This stability is crucial not only for preventing back pain but also for maintaining overall balance as you go about your day.

How does Pilates help?
So, this is where Pilates comes in! It’s fantastic at engaging those deep core muscles we just discussed. It is a low-impact exercise modality, that effectively enhances core strength, focusing on deep core muscles like the transverse abdominis and pelvic floor. By improving core stability, Pilates helps stabilize the spine and maintain proper alignment, allowing for better balance and reducing strain on the back during daily activities (2). Consequently, people often experience reduced discomfort and improved functional movement with this low-impact approach.

But what’s the relation between Pilates and Chiropractic?
Chiropractors focus on spinal adjustments to relieve pain and improve mobility and alignment (3). But for lasting relief, we often recommend incorporating Pilates into your routine.Why? Because it reinforces the core strength you need to maintain that alignment after your chiropractic sessions. Plus, both Pilates and chiropractic care promote a holistic approach to health, emphasizing the connection between your mind and body.

Here are some beginner Pilates exercises to try for back pain relief:

1. Pelvic tilt: Lie on your back with knees bent and feet flat on the floor. Inhale, and as you exhale, gently flatten your lower back against the mat by tilting your pelvis upward. Hold for a few seconds, then release.
   
2. Glute bridges: Lie on your back with knees bent and feet hip-width apart. Inhale, engage your core, and lift your hips toward the ceiling while squeezing your glutes. Hold for a few seconds before lowering back down.
3. Bird-dog: Start on all fours. Extend your right arm forward and left leg back while keeping your hips square. Hold for a few seconds, then switch sides.

Combining chiropractic care with Pilates can provide a comprehensive approach to managing and preventing back pain. If you’re unsure where to start or need guidance on your journey to better back health, consult us today. We’re here to help you find the right solutions tailored to your needs!

References:
1. Hoy D, Bain C, Williams G, March L, Brooks P, Blyth F, Woolf A, Vos T, Buchbinder R. A systematic review of the global prevalence of low back pain. Arthritis & rheumatism. 2012 Jun;64(6):2028-37.
2. Diehl LH. The benefits of Pilates for back pain relief. J Bodyw Mov Ther. 2020;24(3):356-365. doi:10.1016/j.jbmt.2020.01.002.
3. Parkinson L, Sibbritt D, Bolton P, van Rotterdam J, Villadsen I. Well-being outcomes of chiropractic intervention for lower back pain: a systematic review. Clinical rheumatology. 2013 Feb;32:167-80.