Suffering From Back Pain? Try These 4 Pilates Exercises for Fast Relief
Kazi Nasir | Dec 03, 2025, 13:36 IST
Exercise To Calm Back Pain
( Image credit : Freepik )
This article explores how simple Pilates exercises can effectively reduce everyday back pain caused by long hours of sitting or strenuous activity. It explains how controlled movements help release tension, mobilise the spine and strengthen key muscles that support the back. Readers are guided through four beginner-friendly Pilates exercises Pelvic Curl, Spinal Articulation, Single Knee to Chest and Bird-Dog with clear steps, common mistakes to avoid and safety reminders.
Back pain, a popular and common complaint among people. Due to long hours at the desk or after heavy work, the ache starts nagging. But the good news is, if controlled Pilates moves are done continuously with gentleness, these pains can be relieved. With time, these exercises will help one to restore mobility and strengthen the muscles that support your spine. This article brings you four easy Pilates exercises you can practice at home with clear step-by-step cues and safety tips so you feel better faster.
![Pelvic Curl - Pilates]()
This exercise helps to mobilise the spine, activate the glutes of the back and the hamstrings of the thigh, reducing load on the lower back.
Step-by-step cues: Lie on your back on your exercise mat, bent knees then feet hip-width and close to the sit bones. Inhale to prepare; exhale, engage your core and peel the spine up one vertebra at a time until hips are in line with knees and shoulders.
Common mistakes that people generally make include using momentum, squeezing their neck or shoulders, and hyperextending their back
![Spinal Articulation (Cat–Cow)]()
This exercise help one in gentle spinal mobilization to reduce stiffness while improving segmental movement. You can do this Pilates in the first morning or in between long sitting periods.
Step-by-step cues: Begin neutrally on hands under shoulders, knees under hips. Then inhale, drop the belly and lift the chest (gentle extension). Exhale, round the spine, tuck the tailbone and draw the navel up (flexion). Move slowly, matching breath to motion, articulating each vertebra.
Common mistakes people make is on holding their breath, forcing range or collapsing into their shoulders.
![Single Knee to Chest (Pilates knee fold)]()
The purpose of this exercise is to lengthen gently the lower back and to activate the transverse abdominis for lumbar stability.
Step-by-step cues: First, lie on your back with knees bent then inhale to prepare. Exhale, draw one knee toward your chest using the hands behind the thigh; keep the opposite foot grounded or extend that leg a few inches off the mat for added core work. Slowly hold 2–3 breaths, then switch.
Common mistakes people generally make are letting the lower back arch off the mat or pulling the shoulder up.
![Bird-Dog (Quadruped extension)]()
This exercise helps in strengthening the back extensors, glutes of the back and is a key exercise to support the spine during daily movements.
Step-by-step cues: From all fours, draw the navel in and maintain a neutral spine. Slowly extend the opposite arm and leg until they are in line with the torso; keep the position of hips square. Hold 1–2 breaths, then lower with control and switch sides.
General mistakes are rotating the hips or dipping the lower back or lifting too high.
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FAQs
Q1. How to relieve back pain?
Ans: With regular light exercise like swimming, walking or stretching
Q2. What is the best drink for lower back pain?
Ans: Green tea
Q3. Can dehydration cause back pain?
Ans: Yes, dehydration can cause back pain because it affects the spinal discs.
1. Pelvic Curl (Bridge)
Pelvic Curl - Pilates
( Image credit : Freepik )
Step-by-step cues: Lie on your back on your exercise mat, bent knees then feet hip-width and close to the sit bones. Inhale to prepare; exhale, engage your core and peel the spine up one vertebra at a time until hips are in line with knees and shoulders.
Common mistakes that people generally make include using momentum, squeezing their neck or shoulders, and hyperextending their back
2. Spinal Articulation
Spinal Articulation (Cat–Cow)
Step-by-step cues: Begin neutrally on hands under shoulders, knees under hips. Then inhale, drop the belly and lift the chest (gentle extension). Exhale, round the spine, tuck the tailbone and draw the navel up (flexion). Move slowly, matching breath to motion, articulating each vertebra.
Common mistakes people make is on holding their breath, forcing range or collapsing into their shoulders.
3. Single Knee to Chest (Pilates knee fold)
Single Knee to Chest (Pilates knee fold)
Step-by-step cues: First, lie on your back with knees bent then inhale to prepare. Exhale, draw one knee toward your chest using the hands behind the thigh; keep the opposite foot grounded or extend that leg a few inches off the mat for added core work. Slowly hold 2–3 breaths, then switch.
Common mistakes people generally make are letting the lower back arch off the mat or pulling the shoulder up.
4. Bird-Dog
Bird-Dog (Quadruped extension)
Step-by-step cues: From all fours, draw the navel in and maintain a neutral spine. Slowly extend the opposite arm and leg until they are in line with the torso; keep the position of hips square. Hold 1–2 breaths, then lower with control and switch sides.
General mistakes are rotating the hips or dipping the lower back or lifting too high.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
FAQs
Ans: With regular light exercise like swimming, walking or stretching
Q2. What is the best drink for lower back pain?
Ans: Green tea
Q3. Can dehydration cause back pain?
Ans: Yes, dehydration can cause back pain because it affects the spinal discs.