Why Moving Your Spine is Essential for a Healthy Body

Do you ever wake up feeling stiff?

Or notice discomfort in your back after sitting all day? You're not alone. Many people unknowingly neglect one of the most important aspects of movement—spinal mobility.

If you’ve ever hesitated to try Pilates, thinking you’re not flexible enough, strong enough, or that it’s too different from traditional workouts—you’re not alone. Many people feel unsure before their first class, but here’s the truth: Pilates is designed for real bodies, real movement, and real life.

One of the biggest benefits of Pilates is how it trains your body for better movement in everyday life, especially when it comes to your spine. Unlike traditional gym workouts that focus on isolated muscle groups, Pilates encourages whole-body movement with spinal mobility—something essential for posture, balance, and reducing pain.

Self-Assessment: How Mobile is Your Spine?

Wondering if you need to work on spinal mobility? Try these quick tests:

✔ Can you touch your toes without bending your knees?

You'll learn Elephant Stretch on the Reformer or the Roll Up and Spine Stretch forward on the Mat to help you improve spinal mobility.

✔ Can you lie on your stomach and comfortably lift your chest?

Chest Expansion, Downstretch, Pulling Straps on the Reformer or Swan, Swimming, Double Leg Kick are some of the exercises you'll learn in class that will help you strengthen your spinal extension.

✔ Can you twist to look behind you with ease?

Mermaid Stretch, Side bend Stretch, Short Box Abdominals on the Reformer, and the Saw or Telescope Arms on the Mat are some of the exercises you'll practice.

✔ Can you reach one arm overhead and lean to the side without strain?

Rowing Sequences on the Reformer, Cleopatra, Side bend press on the Reformer will further improve your spinal mobility.

If any of these movements feel restricted, stiff, or uncomfortable, adding spinal mobility exercises like the one's we teach you in class, can help restore movement and prevent discomfort.

Why Spinal Movement Matters

Your spine isn’t just there to hold you upright—it’s designed to move in multiple directions. However, modern lifestyles such as desk jobs, long commutes, and high-intensity training with little mobility work can lead to stiffness, discomfort, and even injuries over time.

Pilates helps by guiding the spine through its full range of motion, which includes:

✔ Flexion – Forward bending

The ability to reach for your toes. Are you struggling to tie your shoes or easily pick up a dropped item from the floor? Bending forward is an essential task in daily life. Are you a cyclist having to maintain a forward-leaning posture, requiring spinal flexion for comfort and endurance? Strength based Pilates core exercises help you generate more power when cycling having learned to engage the core effectively in spinal flexion.

✔ Extension – Backward bending

Spinal extension improves your posture for standing and walking upright and also improves your breathing. Better Posture equals better breathing. When the spine is flexed forward (slouched posture), the chest cavity becomes compressed, restricting lung expansion. Spinal extension exercises open up the chest and allows the ribcage to expand fully, improving lung capacity. Extension exercises help us mobilise the ribs for deeper inhalations. Do you play tennis or golf? Swinging a tennis racket or golf club involves spinal extension and rotation, especially during follow-through. Are you a tri-athlete or swimmer? Keeping the chest lifted in the water requires spinal extension for fluid movement.

✔ Rotation – Twisting

Whether you're checking traffic before crossing the street or turning to speak to someone, spinal rotation is essential. Grabbing a jacket from the back of a chair or reaching into the backseat of a car involves rotation. Playing ball with your children or grandchildren? Any throwing motion uses rotation of the spine and torso to transfer energy. Playing golf or tennis? Both sports rely heavily on spinal rotation to generate power during swings. Office workers often reach behind or to the side to grab documents, phones, or supplies. Instead of turning their whole body, people often twist their spine when engaging in conversation at their desks. Spinal rotation keeps the back, shoulders, and core flexible and strong, preventing stiffness and improving functional movement in daily life!

✔ Lateral Flexion – Side bending

I think we can all agree, being able to gracefully get in and out of your car to drive to the PilatesStudio is the real MVP of side bending, right? 😜 Leaning sideways to slide into or out of a vehicle involves controlled lateral flexion. Holding a child on one hip while reaching for something with the opposite hand or reaching for something on a high shelf all require us to perform side bending of the spine. Do you ski or snowboard? You'll need the ability to lean into turns to maintain balance and control.

As you can see, movement is multi-dimensional, and Pilates exercises on the Mat and Reformer are designed to address functional movement that translates to real life. By incorporating these movements in a controlled, supported way, Pilates helps you build a resilient, mobile spine—something that benefits everything from picking up groceries to playing sports.

4 Compelling Reasons Your Spine Affects Your Entire Body

Your spine isn’t just the backbone of your skeleton, it plays a crucial role in almost every movement you make. Here’s how a healthy spine contributes to overall well-being:

🔸 Posture & Alignment: A mobile spine helps you maintain good posture, reducing strain on your muscles and joints.

🔸 Nervous System Function: Your spine houses your spinal cord, which controls movement, sensation, and organ function.

🔸 Breathing & Circulation: Proper spinal mobility allows your ribcage to expand fully, improving oxygen intake and circulation.

🔸 Pain Prevention: Limited spinal movement can lead to stiffness, tight muscles, and chronic pain.

Curious to see how Pilates can improve your spinal health? Try a beginner-friendly Mat or Reformer class today! Book a Session at the Workshop Studio here.

The Science Behind Moving Your Spine

Research supports the importance of spinal mobility for overall health:

Lower back pain relief? ✔ A study in the Journal of Bodywork and Movement Therapies found that regular spinal mobility exercises significantly reduce lower back pain.

Better posture & breathing? ✔ Research from The Spine Journal shows that poor spinal movement can affect not just posture, but even how well you breathe!

Injury prevention? ✔ A review in The Journal of Orthopaedic & Sports Physical Therapy highlights that dynamic spinal movement (like in Pilates) enhances flexibility, strength, and injury prevention, making it a key component of a balanced fitness routine.

Pilates uniquely strengthens and mobilizes the spine in a low-impact, supportive way—perfect for anyone looking to move better and feel better.

How Different Pilates Equipment Supports Spinal Mobility

One of the reasons Pilates is so effective for spinal health is the variety of equipment available to support, challenge, and enhance movement. Here’s how different pieces of Pilates apparatus help:

🟠 Reformer – Allows for smooth, supported movement, making it ideal for improving spinal articulation and core engagement.

🟠 Cadillac – Provides assistance and resistance, especially for spinal extension and flexibility.

🟠 Wunda Chair – Encourages stability and balance, challenging spinal control in smaller ranges of motion.

🟠 Barrel – Perfect for spinal extension and flexibility, helping to counteract the effects of poor posture.

By incorporating these tools into your practice, you can gently mobilize your spine while also building strength and control.

Is Pilates Right for You?

While Pilates is a gentle, adaptable form of movement, it’s important to ensure it’s safe for everyone. If you have any of the following, it's best to check with your doctor or physiotherapist before starting:

• Recent injuries (especially spinal or joint-related)

• Prior surgeries (hip replacements, spinal fusions, etc.)

• Chronic conditions (osteoporosis, arthritis, scoliosis)

• Medically diagnosed conditions that affect movement or balance

As Teachers, we can provide modifications and guidance, but getting professional clearance ensures you can enjoy Pilates safely and effectively.

You’re More Ready Than You Think!

If you’ve been on the fence about trying Pilates, remember: You don’t need to be flexible, fit, or experienced to start. Pilates is for everyone, and it’s designed to help you move better, feel stronger, and build a healthier spine for life.

✨ Try Pilates this week! Book a session and experience the difference—your spine will thank you! ✨

About 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.

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.