Pilates and back pain

Pilates and back pain

Back pain is one of the most common physical sufferings of our society. 80% of the population suffers from back pain at some point in their life.

But that is no reason to stop doing exercise, in our case Pilates or Cross Pilates. Quite the opposite. Both Pilates and Cross Pilates are very beneficial for your back pain and muscle weakness. And, above all, it will help you avoid relapses or new episodes of back pain.

One of the main objectives of Cross Pilates is to reinforce the entire core area, which is the set of muscles responsible for providing stability and protection to the entire lumbar and abdominal area. In all the exercises carried out in our Cross Pilates classes, the core is used to maintain a correct position that avoids injuries and strengthens the muscles.

At DynamiCore you will always find a personalized class with which we try to ensure that all exercises are adapted to your needs. If it hurts, do not do it – say it and we’ll change it. It is important to know that feeling pain is not normal. We don’t want you to feel any kind of pain during the exercises. Yes, we want to take you to the limit in terms of muscular fatigue, but always avoiding injury and pain.

When it comes to serious injuries, it is convenient to do private sessions in order to adapt all exercises to your needs. This will improve your injury and you’ll be feeling better in no time!

If you are one of those people who believe that your back pain has no remedy, that you have spent a lot of time with it and that therefore your pain is chronic, give your body a chance and strengthen your core. You have nothing to lose. If one thing is certain, is that pilates in small groups and therefore with a personalized treatment, pilates and cross pilates will not do you any harm, just the opposite. In just a few sessions, you will feel the difference.

What is the core that we keep naming?

The core, also known as Power House in the world of Pilates, is the set of muscles that stabilize the dorsal and lumbar spine and protect the abdominal viscera.

One of the main objectives of Pilates and Cross Pilates is to strengthen all these muscles. And we achieve this by involving them in the maximum number of exercises to ensure that the lumbar muscles are always protected.

What muscles make up the core?


It’s in charge of lowering the lungs and filling them with air. It should work automatically, but society has pushed us to hide our tummy and this leads to altered breathing patterns.


We have them along the spine and they are especially strong in the spine. They take care of both the rotations and the flexion and extension of the spine.

Spinal erectors

They are a set of muscles that we find along the spine that work together so we can extend the spine.

Lumbar square

We find it in the lumbar area and in addition to its function of extension of the spine, it helps during breathing by descending the twelfth rib when we inspire, assisting the diaphragm.


It is part of the famous abdominals. It is the deepest of them, below the obliques and the rectus abdominis. It has two clear functions, one is to give stability to the spine and the other is to compress the abdominal viscera.

Internal oblique

We find it between the transverse muscle of the abdomen and the external oblique. Its function is to aid rotation in addition to helping the expiration.

External oblique

It is also part of the abdominals set. It is above the internal obliques. It acts as flexor of the column. It is also one of the muscles in charge of keeping us straight and compensated despite the weights that we may have in our arms. Therefore it is a great stabilizer.

Abdominal rect

This is the abdominal muscle by definition, the famous 6-pack. It is the most superficial abdominal. It is a very important muscle for the maintenance of good posture and it is also a powerful flexor of the spine. It has an important role in expiration.


Many people think it is a leg muscle but it is important to know that it originates in the lower back and that it is a large hip flexor, so it is very important to think about it when we have lumbar problems. One of its functions is to maintain the natural curve of the lumbar spine.

Pelvic floor

The pelvic floor is a set of muscles that close the abdominal cavity from the bottom. We find differences between men and women but in both, its function regards containment, whether it is urine, gas or feces. In addition to keeping the viscera in place, it keeps the pelvic floor structures healthy and strong.


We must be aware that we have 3 gluteal muscles; minor, medium and major. Among its functions are to stabilize the hip and that gives us the ability to lean on one leg. In addition it is also an extensor and allows us to get back on our feet after bending over.

Dorsal width

It is a very large muscle that has different functions, some of them as far as mobility of the arms is concerned. But one of its most important functions is regarding expiration. Especially when we cough or sneeze. It also helps give stability by supporting the spinal erectors.

All of them and possibly others are responsible for maintaining dorsal and lumbar stability. In addition to maintaining a strong and healthy pelvic floor. In Pilates they are the base from which we start and to which we always return.

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