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| Hi, I am a small-built male senior citizen having frequent lower back pains. I have attended 10 hours of baisc Joseph Pilates classess, and now practising on my own ( mat exercises only ) for about 4 months ( about 1 hour, 2 ~ 3 times a week ), emphasising on strenghten my abs and core muscles ( Pelvic-Tilt, Hip-Roll, Curl-Up, Pillow-Squeeze, The Hundred, etc.).
I would like to move on and work on my lower back. Can anyone recommend some appropriate and simple Pilates exercises that emphsize on strenghtening the lower back ( with some easy-to-follow sketches or pictures if possible ) ? Thank you !
ronn    | |
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| Ronn, does your back pain continue through your Pilates practice? Have you been evaluated by a doctor? If it hurts, you really shouldn't be doing it, especially not without a good diagnosis of your problem. Building up your core strength through Pilates is a great idea, but I'd hate to think you are causing more harm by practicing without a thorough investigation of the cause of your problem.
Many of the prone exercises build back strength, but they can also cause problems if not done properly. I hesitate to offer any other advice until you've been to your doctor.
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| Hi reinbeau, thanks a lot for your comments. Yes, I have been examined by several GPs and they told me that my back problems are mainly due to bad posture and weak muscles. One of the doctors told me that my legs (shin area) "bow" outward probably due to bad jogging habits. I have since switched from jogging to brisk walking and cut down all impact exercises.
Any advice on appropriate exercises that would help to strengthen the back muscles ? Thank you !
ronn  | |
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Exercises for lower back .....