10/04/2026
Reasons you may feel back pain during your Pilates session
1. Your lower back is arching too much
If your lower back is over-arching during an exercise, it can place extra pressure through the lumbar spine instead of allowing your core and surrounding muscles to support you properly. This often happens when the ribs flare, the pelvis tips forward, or the core is not switched on enough. Small adjustments in alignment can make a big difference.
2. You may need to prop your head up
If your head and neck aren’t supported, it can throw off your spinal alignment and create tension through the neck, upper back, and lower back. A small prop under the head can help bring your spine into a more neutral and supported position.
3. Not engaging ribs to hips or your T-zone
Without proper core engagement, your lower back will often take over to stabilise your body. Connecting ribs to hips and switching on your deep core helps support the spine and reduces unnecessary strain.
4. Needing your feet supported
This is very common, especially with lower back injuries, tight hamstrings, or limited mobility. Proper foot support helps align the whole body from the ground up and reduces compensation patterns that overload the lower back.
5. Needing your back supported
If your body isn’t quite ready to hold certain positions yet, adding back support can help maintain a neutral spine and prevent strain. This allows you to build strength safely without pushing into discomfort.
✨ Pilates shouldn’t hurt your back it should support it. If something doesn’t feel right, it’s usually a sign to adjust, not push through.
