You've heard Pilates is great for back pain, as well as improving posture, balance and mobility. It's true! But what if your back needs special care?

This 45 minute Pilates mat workout is designed for spines with special needs including osteopenia, osteoporosis, stenosis, and injuries such as slipped and herniated discs. We'll focus on ways to improve posture and build strength without aggravating these conditions by avoiding deep flexion (rounding of the spine), side bending and twisting. There are many ways to develop a stronger core without doing crunches!

WHAT IS OSTEOPOROSIS?
Osteoporosis (and osteopenia), causes bones to become weak and brittle, potentially leading to fractures - most commonly in the hip, wrists or spine. This degeneration can lead to back injuries and pain, loss of height and a hunched posture.

RECOMMENDATIONS
A regular exercise routine that involves strength training, balance exercises, flexibility exercises and weight-bearing movement is recommended for maintaining bone density and strength as well as mobility and avoiding falls. Pilates is a great workout for improving all of these!

PRECAUTIONS
Certain movements, such as deep flexion, twisting and side bending can place too much pressure on weakened bones and joints and lead to injury.
Flexion refers to rounding the spine. Examples are bending over from the waist to pick something up from standing or curling up to perform an abdominal crunch (or roll out of bed).
Generally it's advised to be cautious of these types of movements, particularly while weighted (i.e. picking up a full laundry basket) or moving through the end ranges of your mobility (bigger is not better). There are lots of ways to build core strength and stability while protecting the back. You know your body best, don't do anything that makes you uncomfortable or causes pain.

Let me know how this session feels for you in the comments section below.

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DISCLAIMER
Please consult your physician and/or other health care professionals before beginning this or any fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it.

When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

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