Using Pilates to treat Back Pain / Neck Pain


Lower Back Pain

What happens when you've had a couple of episodes of low back pain?

Back pain causes a reflex weakening of your deep core muscles. These muscles do not recover fully after your back pain episode unless they are specifically trained. We need these core muscles to control our movement and to help hold good posture. After repeated episodes of pain, you can be left with poor quality of movement, painful movements, stiffness and fatigue on standing as the muscles struggle to hold and support you as the day goes on. 

What can I do to help my lower back? Keep it simple :
  1. 1. Sit well
  2. 2. Stand well
  3. 3. Move well
  4. 4. Strengthen your core
  5. 5. 5 minute exercise plan for home. Do them every day. Include some stretches and some strengthening. If you don't know what to do, ask your physio for a plan.
  6. 6. Be sensible about heavy work like gardening/lifting/DIY
  7. 7. Exercise ! Do what feels good for you - walk, pilates, yoga, dance, gym, swimming...there are tons of possibilities

I'm worried about my back...

If you have severe pain or referred pain/pins and needles you may not be able for exercise or a class and you should see your doctor or physio.
If you have any weakness in your legs or any sudden problems controlling bowel or bladder, you need to see your doctor immediately.

Would I be able for a class?

If you're not sure whether you would manage a class, give me a call and we can chat on the phone. Alternatively you can see me in the court clinic for and assessment and/or a one to one pilates session.



Neck Pain

Do I have core muscles in my neck?

Yes you do. You have very small muscles called deep neck flexors. These attach to and control your vertebrae. Like in the lower back, these muscles are weakened by pain and need to be targeted specifically to regain control of your neck and to help support the weight of your head. At the back we focus a lot on the muscles around the shoulder blades as these too help support the head and neck. For many people, the muscles from the neck to the top of the shoulder can be a source of tension and trigger points (upper trapezius) . This is mostly due to bad posture / poor head and neck position in sitting and especially on the computer. 

What can I do to help my neck?

Follow the tips 1 - 7 above
Be mindful of your head and neck posture. Is your chin poking forwards ?? Are your shoulders rounded and raised ?? Lengthen your neck, bring your chin in a little so that your ear is in line with your shoulder. Widen across your collar bones to create a little space at the front of the shoulders. 

I'm worried about my neck..

If you have severe pain or referred pain/pins and needles you may not be able for exercise or a class and you should see your doctor or physio.
If you have any weakness in your arms /legs or any sudden problems controlling bowel or bladder, you need to see your doctor immediately.

Would I be able for a class?

If you're not sure whether you would manage a class, give me a call and we can chat on the phone. Alternatively you can see me in the court clinic for and assessment and/or a one to one pilates session.



cure lower back pain
cure lower back pain

CP

Sheenagh Sexton Pilates

Clinical Pilates, Killiney & Foxrock, Co Dublin Tel: 086 8398547 email: info@clinicalpilatesdublin.com

PS

Sheenagh Sexton Physio

Physiotherapy & Acupunture

Court Clinic, Cornelscourt, Dublin 18 Tel:01 2897321