6 Components to building a strong back- PART 1

Looking to improve your core, spinal mobility, and back strength? This post dives into how Pilates helps strengthen your deep stabilizers, increase flexibility, and build the strength you need to live pain-free and move better in everyday life. Ready to learn how?

PILATES BENEFITS

2/6/20256 min read

a woman is doing a handstand on a rock
a woman is doing a handstand on a rock

1. Improve your core and deep stabilizers of the spine

The deepest layer of your core unit serves to truly protect your spine. This deep layer of muscle that wraps around the torso is organized horizontally around your abdomen and attaches to your ribcage, the fascia of your lower back and your pelvis. It works in tandem with the deep segmental stabilizers of your spine, the multifidus. It is crucial for post-natal recovery to adequately strengthen this inner unit in coordination with the different layers of the pelvic floor and I can tell you that for the first 3 to 9 months of that journey, there won’t be an Ab crunch in sight. The more superficially lying muscles of the abdomen will then help us create healthy movement of the spine, the ability to rotate and bend the torso to the sides and the front, in coordination with the muscles of your back.

A study published in the Journal of Back and Musculoskeletal Rehabilitation, in December 2014, on “Efficacy of core muscle strengthening exercise in chronic low back pain patients”, found that ‘’core muscle strengthening exercise along with lumbar flexibility and gluteus maximus strengthening is an effective rehabilitation technique for all chronic low back pain patients irrespective of duration (chronicity) of their pain.” [1] Pilates offers an extensive repertoire of movements on and off equipment to target the muscle groups needed to support your back and get you moving pain-free. This study also highlighted the most common areas that are affected, which is not surprising with the impact our modern lives have on our bodies. The lumbar spine accounted for 70% of issues concerning pain followed by cervical pain (40%) and thoracic pain (15%). The statistics on recovery were 80-90% within 6 weeks and pain lasting longer than this can become chronic for 5-15% of the affected. What struck me was that they reported an 80% recurrence rate. It has to be emphasized that the improvements the Researchers noticed were reported after a 6-week program of 3 weekly Sessions.

In another study by Kloubec, published in the Journal of Strength and Conditioning Research [3], researchers found that participants in the Pilates group when compared to the control group were shown to have ‘’greater abdominal endurance and pelvic control’’. Following this 12-week study with 50 active and healthy volunteers who performed Pilates exercises twice per week, participants were able to maintain the neutral alignment of the spine and had greater abdominal strength and range of motion during double leg lifts/lowers. It was also concluded that Pilates holds up to what it promises when it comes to the ability to perform push-ups. Tremendous muscular control and the ability to effectively recruit your core musculature and maintain spinal control is what gives us Pilates practitioners the edge when it comes to the set-up of a push-up. Essentially, you will learn how your spine, hip and shoulders stabilize the body in movement. These exercises are performed extensively in Level 1 Pilates Classes and you may be familiar with arm & leg reaches in an all fours or quadruped position on the mat, just to give you one example. You will also be taught how to sequentially move the spine through flexion and extension such as in the Cat/Cow exercise on the mat. [2, p. 136 - 146]

Does all the Core work also give Pilates practitioners a flat stomach?

Over a decade, I have had many clients inquiring about how many abdominal crunches they would need to do to get a flat stomach. My answer most often delves much deeper than a quick-fire answer to a quick-fire question. Before focusing on abdominal exercises, it’s essential to consider factors like your diet, body composition, nutrient intake, hormone balance, and hydration levels. These elements play a significant role in achieving visible results and maintaining overall health.

Building a strong core goes beyond superficial exercises. Pilates establishes coordinated muscle firing by re-training the core muscles so we are prepared to sit upright or stand with correct postural alignment for long periods. It is no secret that modern-day life places incredible demands on our posture. Although ergonomic solutions have become more common for home or office work, many of us still spend significant time using mobile phones or in cars, which can affect posture.

All Fours/4 Point Kneeling on the mat

Video of Quadruped Exercises. Reformer Knee Stretch / Jackrabbits.

2. Focus on increasing the mobility and flexibility of your Spine

Many people experience limited spinal mobility, which can affect walking, looking behind while driving, as well as contributing to neck, back pain, and poor posture. The ability to move the spine in the direction it is designed to move should be a focus for everyone in our modern society. This also includes rotational exercises of your spine. Our spine is designed to flex the trunk forward, to extend it, to bend it laterally to the side and to rotate it. Joseph Pilates said, “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” The Mermaid on the Reformer is a particularly beneficial exercise that stretches the back, mid-back, and sides of the torso. It helps stabilize the shoulder girdle, enhances spinal rotation, and promotes efficient breathing. Spinal rotation exercises on the reformer may help to de-rotate possible spinal imbalances and realign the core muscles.

I believe people do Pilates, so they can live their best lives. According to a Study on “The effect of a three month, low-load- high-repetitions group-based exercise program versus pilates on physical fitness and body composition in inactive women”, that involved 2 Groups of inactive women who followed either a Pilates or high reps, group-based exercise program, Pilates came up trumps for improving participants flexibility when they were tested for grip strength, aerobic capacity and flexibility. People don’t come to Pilates to get aerobically fit, however, if you engage in aerobic activity, then flexibility should be an important aspect of your recovery program. If you want to get fit, you need to exert yourself, if you want to get strong, you will need to consistently add load to improve your body's ability to handle more each time and if you want to become more flexible to do the former, then Pilates might be your missing link. [6]

Video: Side-lying Spine Mobilization

Video: Telescope Arms & Pinwheel

Video: Reformer short spine massage

3. Increase the strength of your back muscles

In our daily lives, we are constantly fighting a tremendous force, called gravity. It is a constant fight to resist this pull forward, whether it is sitting in front of a computer typing up a blog or preparing dinner at your kitchen counter. As I sit here typing up this blog for my readers I am being instantly reminded of how important it is to train our bodies in opposition to where gravity is telling them to go. As I feel my shoulders rounding forward, my head sinking towards the screen, my gaze is fixed on the screen and it is in one of those moments that we realize how much of what Pilates teaches us quickly finds meaning. We must remind ourselves to take these lessons home and apply them wherever we can. Most of our daily movements require us to perform in this posture.

As a result, I see so many tight shoulders, chests, tightness in the upper back, and poor alignment of the cervical spine, that our upper back muscles become inhibited, too stretched and too weak over time. We are fighting gravity, let’s fight it together by strengthening our back muscles.

Back Strength on the Mat and Reformer. Pulling Straps

Meet your Author:

Alice is a seasoned Pilates instructor with 20 years of experience in the fitness and wellness industry in Ireland. Certified by Balanced Body as a Comprehensive Pilates Instructor, she also holds qualifications as an NTC Personal Trainer and Exercise and Health Coach. Based in Galway, Alice teaches Reformer and Mat Pilates classes, and offers private equipment-based sessions using the Reformer, Cadillac, and other apparatus. She works with a wide range of clients, tailoring programs to individual needs — from office workers and recreational athletes. Before specializing in Pilates, Alice spent over a decade managing fitness facilities, giving her a broad understanding of both client care and the evolving fitness industry. Today, she brings that expertise to her teaching — offering a thoughtful, structured, and progressive approach to Pilates that meets clients exactly where they are.

Alice is passionate about helping people move well and move smart. Whether you're practicing at home or in the studio, her goal is to help you build a strong foundation, avoid compensation and overload, and experience how Pilates can truly support your everyday life.

References

  1. Suraj Kumar, Tarun Kumar, Journal of Back and Musculoskeletal Rehabilitation, December 2014, on “Efficacy of core muscle strengthening exercise in chronic low back pain patients”

  2. Jane Paterson, Teaching Pilates for Postural Faults, Illness & Injury, 2009,Elsevier Ltd

  3. June A. Kloubec, Journal of Strength and Conditioning Research: March 2010 - Volume 24 - Issue 3 - p 661-667

  4. Wolters Kluwer, ACSM Resources for the Personal Trainer, 2010, Lippincott Williams & Wilkins, Third Edition

  5. Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture, Journal of Strength and Conditioning Research: March 2010 - Volume 24 - Issue 3 - p 661-667

  6. Study on “The effect of a three month, low-load- high-repetitions group-based exercise program versus pilates on physical fitness and body composition in inactive women”.

  7. The effects of Pilates and yoga participants on engagement in functional movement and individual health level, Eun Ju Lim1 and Jeong Eon Park2,*, Journal of Exercise Rehabilitation, Published online 2019 Aug

Disclaimer:

The content in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for guidance, especially if you have medical concerns or pre-existing conditions. While my classes are tailored to individual goals, life stages, and fitness levels, they are not intended for rehabilitation or medical treatment.