Pilates Exercises For Tight Lower Back

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Pilates can be very effective in relieving tightness in the lower back by focusing on core strength, posture, and gentle stretching. Here are several Pilates exercises that can help release tension and improve mobility in the lower back:

🔹 1. Pelvic Tilt (Imprint)

Purpose: Releases tightness and strengthens deep abdominal muscles.

How to do it:

  • Lie on your back with knees bent, feet flat on the floor hip-width apart.

  • Inhale to prepare. As you exhale, gently tilt your pelvis so your lower back flattens into the mat (posterior tilt).

  • Inhale to return to a neutral spine.

  • Repeat 8–10 times slowly.

🔹 2. Knee Sways (Spinal Rotation)

Purpose: Gently mobilizes and decompresses the lumbar spine.

How to do it:

  • Lie on your back with knees bent and feet flat.

  • Let your knees fall to one side while keeping shoulders grounded.

  • Inhale to center, exhale to the opposite side.

  • Repeat 8–10 times per side.

🔹 3. Cat-Cow (Spine Mobility)

Purpose: Improves spinal flexibility and eases stiffness.

How to do it:

  • On hands and knees, inhale and arch your back (cow), lifting your head and tailbone.

  • Exhale and round your spine (cat), tucking your chin and pelvis.

  • Move slowly with breath for 6–10 repetitions.

🔹 4. Child’s Pose with Side Stretch (Adapted from Pilates & Yoga)

Purpose: Gently stretches the lower back and hips.

How to do it:

  • Kneel and sit back on your heels with arms extended forward on the mat.

  • To deepen the stretch, walk your hands to the right, hold, then to the left.

  • Hold each side for 20–30 seconds.

🔹 5. Single Leg Stretch

Purpose: Strengthens core without straining the lower back.

How to do it:

  • Lie on your back, knees into chest.

  • Lift head, neck, and shoulders. Extend one leg out to a 45° angle.

  • Switch legs, keeping your core engaged and back imprinted on the mat.

  • Do 8–12 slow reps per leg.

🔹 6. Bridge (Shoulder Bridge Prep)

Purpose: Strengthens glutes and hamstrings while stretching the lumbar spine.

How to do it:

  • Lie on your back, knees bent, arms by your side.

  • Press feet into the floor, lift hips up into a bridge.

  • Roll back down slowly, one vertebra at a time.

  • Repeat 8–10 times.

⚠️ Tips for Safety:

  • Keep movements slow and controlled.

  • Never force a stretch — aim for comfort and gradual release.

  • Avoid leg lifts or twisting if they increase lower back pain.

  • If pain persists or worsens, consult a physiotherapist or medical professional.



    Here at Jupiter Massage and Pilates, our team of pilates instructors are very well trained to work with clients of all types of limitations, ailments, and goals. Our main goal is to provide a safe environment for our clients and ensure exercise form is correct to avoid further injury. Lower back problems are very common, with these simple exercises, you can start to find relief! 



    Jupiter Massage and Pilates 

    125 W. Indiantown Road Suite#102 Jupiter, FL 33458

    561-529-2093 

    www.jupitermassageandpilates.com 

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