Have you ever twinged your lower back and wondered if you should attend your Pilates class? This blog is for you! It can be difficult to determine if movement will make you feel better or worse in this scenario, so I’ll be breaking down a little checklist for you to help make your decision. I want to clearly state that when I reference ‘back pain’, I’m referring to low level chronic back pain and/or minor back spasms – not fractures, bulging discs etc. 

Disclaimer – if you injure your back unexpectedly, please see a physiotherapist/doctor/health professional before returning to Pilates classes.

So, you’ve ‘twinged’ your back again – what now?

Let’s do some gentle assessments to determine whether or not Pilates is for you today.

1. Is this sensation unusual for you?

YES = Move to step 2.
NO = Consult your healthcare professional (e.g., physiotherapist or doctor).

2. Rate your discomfort

0 - 10 when supine (lying down on your back), seated and standing. If you’re scoring yourself between 0-3 for all of those postures, this is a sign that there isn’t too much muscle spasming taking place. *Muscles spasm due to the global muscles (more superficial muscles) contracting to stop you from moving, to help protect the area that is under stress. If you’re scoring above a 3 out of 10, see your physio/doctor etc. 

3. If you scored 0 - 3 in all those postures

Try some gentle spinal movements:
- Seated rotations (slowly twisting your torso side to side)
- seated lateral flexions (slowly side bending right and left)
- seated forward fold (try to articulate the upper back, slowly of course!)

If these movements cause a low level of discomfort, you should be fine to attend your Pilates class. Always talk to your instructor before the class begins to let them know what you’re experiencing, as they may need to make small modifications to ensure nothing gets aggravated, and your pain levels are managed. 

Some other things to note

You could try some gentle release work with a tennis ball around the affected area – not directly on the area of concern. You may want to release your glutes and upper back. Often, you’ll experience tightness around the affected area as your body’s way to protect itself. If this causes more discomfort, cease release work. 

If you’re experiencing pain/discomfort when breathing, this can be a thoracic or rib issue, not lower back. Sometimes we experience referred pain from different areas which can be difficult to pin point where the issue is coming from. You can still refer to the check list above for thoracic and rib pain to determine if you should attend your Pilates class.

If you’re ever unsure, contact your chosen health professional. 

Lastly, do not push through pain/discomfort in your Pilates class. Be open with your instructor and stop if any movements cause aggravation. Your instructor will chat with you about what you’re feeling and then make modifications for you.

With all this being said – it’s just as important to understand why you have back pain. Sometimes it’s an awkward position that the body wasn’t prepared for. If you don’t know exactly why you have back pain, be sure to investigate the cause as this significantly reduces the risk of reoccurring injury. 

Happy moving!

Curious how Pilates can aid in injury recovery? Read our blog How Pilates Can Assist Injury Rehabilitation, to learn how to support your recovery journey.

Ready to give Pilates a go? Explore our Brisbane Pilates studios, or if you're outside the area, join our Online Studio for a variety of workouts you can enjoy from the comfort of your own home!