Did you know that back pain is actually number 1 health reasons why people see doctor and don’t come to work. And it’s only getting worse each year.
By that being said, we surely understand that the problem can’t be ignored and it can happen to anyone. If you already suffer from back pain it is very irresponsible not trying to fix the problem.
I consider myself lucky for having a strong back and healthy spine and it happened not because I’m Pilates Instructor but because back are my weak point.
Since I was a teenage girl I had back problem. Growing too fast caused scoliosis and back pain. Even my scoliosis curve was very small I was very health-conscious teenager and started taking care of my condition very early.
It is interesting how small changes, you implement in your everyday life, can help you fix some big back problems.
The first thing I would strongly recommend start doing right now is exercise daily, to strengthen your back.
Developing strong back muscles will help you create a better environment for your spine.
You are standing straight upright, move and even rest thanks to muscles and ligaments that support your spine.
So all those small and big muscles equally matter to your spine and back health.
Having a healthy spine and strong back goes far beyond aesthetics and looking good in a tank top. Back muscles are essential in all kinds of movement.
If you exercise regularly and take care properly of your back you can prevent some serious back problems or heal some small issues you already have.
There are so many benefits of exercising only 15 min a day, but even specific workouts as for example for your Back and Spine can help you with your overall health more than you expect.
That’s why I decided to write this blog post and talk about so numerous benefits of back and spine exercises for your overall well-being.
Keep reading to find out all the amazing benefits that exercises for the back and spine can provide you.
1. Back and spine exercises protect your spine
Strong back muscles will stabilize your spine and help you improve your posture.
A strong core and abdominal muscles will help you as well make your back strong and spine healthy.
”You are as old as your spine” is my favorite quote of Joseph Pilates, founder of Pilates, and it tells a lot about the importance of a healthy spine.
If you want to move freely and feel good in your body when you get older you should include any form of physical activity in your daily life.
Even if you don’t have time to do any longer workout I suggest you do a 10 – 15 min back and spine workout.
This habit of doing your daily workout with a focus on the back and spine not only will warm up your body and make you feel instantly better but will also provide your long-term benefit of having a healthy spine in older age.
Strong back muscles will protect your spine and help you feel stronger and move better. It’s important to exercise specifically deep back muscles and abdominal muscles.
Those muscles are not used in everyday activities, so it’s important to do exercises with a focus on these particular muscles.
2. Exercises for the back can improve your body posture
A good posture is what makes your body looks so beautiful and graceful.
Nobody muscles definition and shape look so good as a straight upward body.
Good posture when your joints and bones are in a good position.
There are correct body positions for every situation.
When you have a good posture you are a little taller and your body looks more balanced.
Doing regularly exercises for the back and spine will make your back muscles stronger, your balance will be improved and you will become more aware of your body.
In the image below you can see proper body position when standing.
You can check your posture in this way: take a small post-it sticker and put a small piece of paper on your forehead, on your sternum bone (in the middle of your chest), on your belly, between your knees, and between your ankles.
Stand in front of the mirror and check if all stickers and in the same line as on the image below.
You can follow the example on the image below and mark spots of your body from back and side, to check your posture from different angles.
If you are doing exercises for the back and spine you will become more aware of your body and you will strengthen your muscles which will keep your body in proper position naturally.
The stronger muscles of your back are the better your posture will be.
Back and spine exercises will elongate your spine as well, which also improves posture.
3. Strong Back and spine improve the whole body
All body muscles are connected.
When you work on strengthening the muscles of your back that will make your whole body stronger.
Especially in Pilates, it’s hard to isolate only one group of muscles, and the whole body is always involved in exercising.
That’s why Pilates helps you develop a balanced body and improves the strength, balance, and flexibility of all groups of muscles equally.
4. Overall well being will be significantly improved with back and spine exercises
A healthy and perfectly functional body is the body in which you can feel and be completely free to move.
Joseph Pilates said “Physical fitness is the first requisite of happiness”, and I couldn’t agree more.
Exercising will instantly improve your mood, help you release stress and depression.
Spine exercises will improve blood flow in the whole body, including the brain. So consequently if you do back and spine exercises in the morning you will be more productive during the day and your concentration will be significantly improved.
Generally exercising is not only good for your body and fitness but for your mind too.
You don’t need an expensive gym to keep your body and mind healthy, even 15 min back and spine home workout is enough if you make it your daily habit.
5. Back exercises for better body movement
Your body will move better if you strengthen your muscles and make them flexible.
So good range of motion is a combination of strength and flexibility.
To move easily and without pain, you have to exercise and move your body daily.
If you don’t move your muscles don’t receive enough oxygen and nutrients as well.
A healthy back will help your whole body to work properly because improving your back strength and flexibility will improve your overall flexibility and range of motion.
Back and spine exercises will help you reduce back problems and keep your back healthy.
Tissues, muscles, cells, and bones will get more nutrients and oxygen when you exercise, it will make them healthier.
Healthy joints are as well stronger and they move better when properly nourished with vitamins and minerals.
6. Improve circulation with back exercises
Exercises specifically for back strength and flexibility will improve blood circulation in this body part.
Generally exercises that increase your heart rate will also improve your blood flow.
Besides back and spine workout I would also suggest walking, swimming, and riding a stationary bike as great methods to improve blood flow in your body.
Why is blood circulation important for your back?
Improving circulation will increase the amount of oxygen and nutrients your back muscles and tissues receive.
The better blood flow is, the more oxygen and nutrients back will get and the healthier will be.
7. Exercises for back help strengthen the core
Did you know that some back muscles are also part of your core?
All muscles of the core are connected and to improve the overall strength of your core you have to improve your back muscles as well.
Pilates is most known as a core strengthening type of exercise and it really improves the overall strength of your powerhouse.
In pilates, everything starts outward from the core.
Each and single exercise in mat pilates includes your core as well and you can not move any body part properly if you don’t engage your core.
Pilates teaches you to engage and use your core not only during the workout but in your everyday activities as well.
In that way not only that if you Exercise Pilates regularly you will strengthen your core but you will also make it more flexible and you will improve range of motion in your core and overall body.
Once you learn to use your core muscles properly you will feel much better and it will become your natural way of moving your body.
At that point in your life, you will realize that your movement is actually improved because your core is stronger than ever.
8. Reduce back pain with a back workout
Blood flow will also reduce back pain, but it’s important to know that are numerous reasons for back pain.
Firstly I want to mention that I am not a doctor and if you have any back problems I suggest you consult your physiatrist or a general practitioner.
Back problems can be very serious and the best way to be sure what causes the problem and what the best cure for your condition is is to make an appointment with a specialist.
But generally, Pilates is considered one of the safest types of exercising.
It can help a lot in many back conditions and it is often even prescribed by doctors and physiatrists.
It is very common that weak back muscles are the reason for back pain.
Back muscles can be strengthened with exercises for the back and spine specifically, even in only 15 min a day.
Also core plays an important role and if not being strong enough it can cause back pain.
Back muscles and core muscles should not only be strong but flexible and mobile at the same time.
There are also exercises that help you improve mobility and you should include them in your workout routine as well.
To conclude…
I hope these 8 reasons will inspire you to start doing back and spine exercises on a regular basis.
It may seem short but 10 min workout with a focus only on your back and spine is enough if you commit to doing it at least 5 times per week.
That is why I am sharing with you today this amazing 10 min Back and Spine Pilates Workout for Beginners that are focusing also on the core and butt muscles.
I believe that consistency is a key to any success.
So, don’t expect to see results in 5 days.
To really strengthen your back muscles and feel the change in your body and movement you have to exercise persistently at least for 10 weeks.
But once you see the results and understand how much your overall wellbeing depends on exercising, you will fall in love with the movement and it will become part of the daily routine you don’t want to miss.
After some time when you realize that you want to level up your results, you can join Online Studio Pilatesness and try exercising for 7 days for free. That is where the real fun and true self-care life starts 🙂
Ready to start exercising Pilates?
Keep reading...
![Upper Body With Dumbbells• 22 Minutes • Intermediate class • Join @pilatesness.co to try ✨ This class focuses on improving the strength and mobility of arms, shoulders, upper back, and complete upper body. We’re using a small pair of dumbbells per 1 kg weight. 🤍 Join @pilatesness.co [Link in bio] and start 7-day FREE trial…](https://scontent-ams2-1.cdninstagram.com/v/t51.29350-15/404568072_249197734841566_9140056240050299925_n.jpg?_nc_cat=111&ccb=1-7&_nc_sid=c4dd86&_nc_ohc=Zz7Hf_JOznkAX_vK6nq&_nc_ht=scontent-ams2-1.cdninstagram.com&edm=ANo9K5cEAAAA&oh=00_AfBnqfLHIdCWJWrLizXfzMnHShKaZECLhkQdSeYL8xzmgQ&oe=656EEDB4)
Let's connect
© Copyright Pilatesness 2023. All rights reserved.
