Pilates Exercises Improve Back Health

by Shirley Archer, JD, MA on Dec 24, 2012

Pilates Research

Emphasize strength, flexibility, coordination and adaptability when working with people who have nonspecific low-back pain.

Many clients come to you with low-back pain, a condition that affects 80% of Americans at some point in their lives (Andersson 1999). For many, the pain occurs only occasionally. In contrast, chronic low-back pain—defined as persistent pain and disability lasting longer than 3 months—affects approximately 2%–8% of Americans (Andersson 1999). And it’s one of the leading causes of disability and work absenteeism for adults aged 45 and younger in modern, industrialized societies worldwide (Miyamoto et al. 2011).

Pilates has grown in popularity among healthy individuals and athletes, as well as people seeking recovery and rehabilitation from injury. It’s not surprising, therefore, that researchers are interested in examining the effectiveness of Pilates for helping people with low-back pain. In addition, many doctors and physical therapists recommend Pilates to their clients as a way to maintain a healthy back.

Always advise clients with back pain to consult with their healthcare providers. If clients are following an expert’s guidance, ask specifically what movements their health professional has recommended or advised against. For a person with a herniated or bulging disk, extension movements may be contraindicated while flexion is permitted. For someone else, the reverse may be true.

Research and Practical Application

When determining which moves could promote back health in your clients, consider what researchers have learned. Cristina Maria Nunes Cabral, PT, PhD, led a randomized controlled study at the Universidade Cidade de São Paulo, Brazil (Miyamoto et al. 2011). The study recruited 86 subjects with chronic, nonspecific low-back pain and found that Pilates promoted improvement in pain and function in those who completed 12 individual sessions over 6 weeks. “These benefits are not maintained if the patient stops [the Pilates training],” says Cabral.

Cabral says the most beneficial Pilates exercises for people with low-back pain involve movements in every plane of motion—flexion, extension, side bending and rotation—and are moves that improve muscular conditioning and flexibility. She emphasizes, however, that exercise programs should be tailored to the individual. In general, she recommends the following:

  • shoulder bridge preparation (core and lower-body conditioning)
  • breast stroke preparation (prone spinal extension)
  • mermaid (side bending)
  • criss-cross (rotation, conditioning for external obliques)
  • spine stretch forward (flexion)

Cabral believes Pilates is effective for low-back pain because Pilates activates the deep abdominal muscles—and there is evidence that patients with back pain may have a strength deficit in these muscles.

Gisela C. Miyamoto, PT, MS, of the Universidade Cidade de São Paulo, the physiotherapist responsible for the treatment protocols in the study, offers the following advice on how to help clients who want to improve their back strength:

“Perform a posture evaluation, [and] consider posture and back mobility. The exercise program must include exercises in all planes of motion [assuming that none of them are contraindicated for the individual]. Each program must be individualized and progressive. Instructors should also note pain and disability.”

Both Cabral and Miyamoto point out that targeted muscles are components of the powerhouse, popularized by Joseph Pilates. Researchers have identified powerhouse muscles as those that have a primary role in stabilizing the lumbopelvic system. These include the transversus abdominis, internal obliques, diaphragm, lumbar multifidus and pelvic-floor muscles, among others. The Pilates method of breathing and movement stimulates these muscles.

When it comes to preventing and managing back pain, Pilates practitioners have much to offer clients. Clinical practice guidelines issued jointly by the American College of Physicians and the American Pain Society do not yet recommend Pilates specifically as a complementary therapy for individuals with chronic low-back pain, but they do include recommendations for exercise and the practice of Viniyoga-style yoga, among other options such as acupuncture, massage, progressive relaxation and cognitive-behavioral therapy. As research evidence grows, the many benefits of Pilates are being realized; as such, its practice may be recommended on a wider scale in the future. Invest in education about this issue and make a difference.


Andersson, G. 1999. Epidemiological features of chronic back pain. The Lancet,354, 581-85.

Miyamoto, G., et al. 2011. The efficacy of the addition of the Pilates method over a minimal intervention in the treatment of chronic nonspecific low back pain: A study protocol of a randomized controlled trial. Journal of Chiropractic Medicine, 10, 248-54. [Description of protocol.]

Miyamoto, G., et al. 2011. Efficacy of the addition of modified Pilates exercises to a minimal intervention in patients with chronic low back pain: A randomized controlled trial. Physical Therapy. doi: 10.2522/ptj.20120190. [Study findings.]

IDEA Pilates Today, Volume 4, Issue 1

© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Shirley Archer, JD, MA

Shirley Archer, JD, MA IDEA Author/Presenter

Shirley Archer, JD, MA, was the 2008 IDEA Fitness Instructor of the Year and is IDEA’s mind-body-spirit spokesperson. She is a certified yoga and Pilates teacher and an award-winning author base...


  • Log In to Comment
  • Anne Spicker

    Joy, I tried pasting the link into my browser the other day and that didn't work either. The link worked tonight, I was able to access the article. Thanks
    Commented Feb 28, 2013
  • Lucy Garcia

    Yes but I think it is error because in acute phase flexion is contra-indicated and extension helps, so to write extension is contra- indicated must be a misprint.
    Commented Feb 26, 2013
  • Roberta Thorlay

    I think isn't an error completely, because depends on the stage of the lesion that person is, is it a hernia disk or a slipping vertebra. if the person with the problem is controlled, it should instead have spine mobility for flexion.
    Commented Feb 26, 2013
  • Lucy Garcia

    I think there is a misprint on the third paragraph because flexion is contra-indicated for bulging, herniated or ruptured disc and extension is recommended. I'm sure this is an error!!
    Commented Feb 26, 2013
  • Joy Keller

    Hi Anne, The link works fine for me, can you please try it again? You may need to copy and paste it in your browser. Apparently there's a bug in clickability, which will we fix. Thank you for your request.
    Commented Feb 26, 2013
  • Cheryl Sacks

    Is there a way to get a printer friendly version of this article? I want to hang it up at our club.
    Commented Feb 26, 2013
  • Anne Spicker

    I would like to read the article from the American College of Physicians and the American Pain Society referenced in the sidebar but the link doesn't allow access to the article. Is there another way to allow access?
    Commented Feb 24, 2013

Trending Articles

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Recipe for Health: Picadillo-Stuffed Peppers

If you don’t believe that authentic Mexican cookery is “whole” and healthy, you need to take a deep dive into Mexico: The Cookbook (Phaidon 2014), the first truly comprehensive bible...

Low Intensity vs. High Intensity: Which Is Best for Obese Adults?

The debate continues regarding the most effective exercise measures for reducing abdominal obesity and improving glucose measures.

Rice-Cooking Technique Cuts Calorie Absorption in Half

In a molecular gastronomy-meets-lab-science moment, researchers at the College of Chemical Sciences in Colombo, Sri Lanka, have discovered a...