06/06/2026
🌿 Pilates for Lower Back Pain – A Few Simple Exercises to Try 🌿
Do you suffer with a stiff, achy lower back?
Lower back pain is one of the most common reasons people start Pilates. Pilates focuses on improving core strength, posture, mobility and body awareness, helping to support your spine and reduce everyday aches and pains.
✨ Here are 3 gentle exercises you can try at home:
1️⃣ Pelvic Tilts
How to do it:
• Lie on your back with knees bent and feet flat on the floor.
• Gently tilt your pelvis backwards, flattening your lower back into the floor.
• Return to a neutral position.
• Repeat 8-10 times.
Why it helps:
This mobilises the lower spine, improves awareness of your posture and releases tension.
2️⃣ Knee Folds
How to do it:
• Lie on your back with knees bent.
• Engage your tummy muscles gently.
• Lift one foot a few inches off the floor, then lower.
• Alternate legs for 10 repetitions.
Why it helps:
Strengthens the deep core muscles that support your lower back.
3️⃣ Cat Stretch
How to do it:
• Come onto hands and knees.
• Slowly round your back towards the ceiling.
• Then gently arch your back and lift your chest.
• Move slowly with your breath.
Why it helps:
Improves spinal mobility and helps relieve stiffness.
💡 Remember: Movement is often medicine for the back. Gentle, controlled exercise can help build strength, confidence and resilience.
⚠️ If you have severe pain, numbness, tingling, or a diagnosed spinal condition, seek advice from a healthcare professional before exercising.
At Bendy Pilates, we focus on safe, supportive movement to help you feel stronger, more mobile and more confident in your body.
💚 Have you ever tried Pilates for back pain? Let us know in the comments!
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