Hi there - it depends what the cause is of your back pain. If it's tight hamstrings or hipflexors, then yes, it'll be aggravated by running. I've had people in my classes before who told me that running has really helped with their back issues, so it really depends on what is causing the pain in the first place. You will need to get a better understanding of why that area of the body hurts. Have a look at my webinar for more information on root causes. It may help!

That's very interesting! Normally the advice is: cold to reduce the initial swelling, but once the injury is not 'fresh' or 'new', then heat to encourage blood supply for healing. Cold is numbing, heat is to increase bloodflow. However, I'm a firm believer in trying things out because there are rules and then there are exception to the rules, right? For instance, you can use ice baths to improve your immune system and that could help with injury recovery indirectly as well. If you have found something that works for you, then that's great!

That's very kind - I do love my job! :)

Yes, I'm on that mat whenever you need it! :)))

Good job,teacher 👍 don't know your name ,but good work. Get back at me.👍🌎💰🐜🎥🌐🙏🏆🌄

Hi Kate - thanks for the tip; I'm currently building a studio so that it's easier for me to film and teach so I will do a video once my studio is finished... Keep up the good work - little and often gets the best results! xx

My husband suffered from Plantar Fasciitis a few years ago so I know what a frustrating injury it can be! It took him around 6 months to become pain free. Wearing wide fitting shoes definitely helps as well. Stretching is important as per the video - I would also use an anti-inflammatory oil or cream. It won't fix it by itself, but it brings the inflammation down a bit which can only be a good thing. I tend to use a natural turmeric oil with lavender which seems to work well... Good luck with your healing journey!

Good luck!! xx

Thank you for the love! xx🙏

Hi there! I'm sorry you are in pain. I know how frustrating it can be. I've helped people with protrusions at L5 and S1 and it takes a while, because that area gets quite a bit of movement when you go from sitting into standing and vice versa. So... I cannot give you an exact time, but what I would suggest is that if you work behind a computer, to use a standing desk (can be a a counter top - doesn't require any expense!) for now. I would also advise to use a diary to write down each day what you did and how the pain is - from this, you can hopefully start seeing which movements make it worse and which movements don't affect it. And then when you are starting to get pain free times, you can start with a light Pilates workout specifically for back pain. Also, have you figured out why the protrusion has happened? Is it because some muscles are too tight (leg, hips)? Is it lack of core strength? The more knowledge you can gather about your own injury, the more empowered you are to relieve it... If you have any other questions, just get in touch. I'm here to help xx

That's such a kind comment! Thank you xx

Oh that's amazing! What is your profession, Anastasia? Gp / physio?

@@KalmPilatesChannel I'm a Chiropractor

Pleasure - hope you got some mobile shoulders and pain-free neck now 👍😀

Ah Vicki, that's so nice to hear! As your body gets stronger, your confidence in what you can do will grow, because you'll be less prone to injury. It's an upward spiral! So glad you're getting the pelvic floor connection in there too! Amazing! xx

So glad it helped you! Always start small and as you get stronger and familiar with the movement, you take it to the next level xx

Your cat has got great taste! He/she obviously likes the look of Pilates :))

Ah ok! So I would stretch both, because if both areas are tight, they are both asking for attention. :) I If you can't do this hamstring stretch very easily in the position on the mat, I would do it standing and with the leg on a chair, keeping the leg straight and then leaning forward with your upperbody, aiming to close the gap as much as possible between the abs and the thighs. This is the adaptation I mention in the video. Then I would do the variation you have come up with to stretch your back, which is bend the knee on the mat and lean forward. It's great that you find it releases the lower back for you - it won't do this for everyone as it just depends which specific muscles are tight, and this can be different for different people. But... the general rule is, if you find areas that are tight, stretch them out... you want your muscles to be long and strong, and in this order! Length before strength :) Stretching is very important, especially as we age (because life literally compresses us :))) ). Hope this helps! Any questions, just ask xx

Gosh, I love being able to help people like yourself so thank you for sharing this! And well done for being so consistent - little and often does get the best results! xx

Hi Michael - that's such lovely feedback! There will be more videos in the future for sure but in the meantime I'm so pleased to hear that you enjoy the videos that are on KZbin. Glad to hear you are reaping the rewards of your dedicated Pilates practice. 👍😀

Aw it’s so nice of you to reply! I only just saw, because I came back to this brilliant video once again (and once again it worked) Best wishes, Mike

Hi Susan - I'm so sorry to hear you had covid and then a reaction to the vaccine. In my experience, it's helpful to get data on what's going on in your body. Things like tests to measure markers for inflammation may be a good starting point. If you can't get help from your GP, you may find that a Functional Nutritionist can be helpful as they can also order tests. Wishing you a speedy recovery xx

Glad you liked it!! Love a bit of the Pilates burn... makes you feel it's working :)

it actually relieved my neck pain so werk

Haha, that made me laugh! Well, maybe you felt calm after? :)))

You're welcome!

Hi there! First of all, I have to mention that it's very hard for me to know exactly what is going on in your body - but having said that, let me make a few observations which may help you to find a way towards recovery. So, when you say your feet are hurting, is the pain caused by muscles or joints? Painful joints may be caused by arthritis or other inflammatory conditions that affect the bones. If it's muscular or ligament related, you may be looking at something like plantar fasciitis - this then could be caused by tight Achilles etc. It has to be said that Plantar Fasciitis is not easy to solve - it does take time and lots of stretches. Feet are complicated! Have you considered going to a podiatrist as they specialise in feet and would be the most qualified to help you with this? Then there is a link between ankle mobility and the spine. The fact that you now have back pain could be connected to your foot problem in two ways: firstly, you may have changed the way you are walking on your feet to avoid sharp pain and this may have created a misalignment all the way up, affecting your spine. Secondly, your foot issue and your back issue may be caused by the same issue, tight leg / calf / ankle muscles which are pulling on the feet ligaments and muscles and on your lower back muscles (because that's where they insert). Hope these observations may help. I would try and find a good podiatrist to get his/her opinion as the right diagnosis will help you find your recovery path much more easily. Good luck xx

Ah, what you've experienced is a release of held up tension in your shoulders and upper spine! It does feel amazing to release this. 👍My best guess here is that you store your stress in your shoulders (which is quite common) and/or you do a lot of weight training which has rounded your shoulders slightly forward. That's possibly also why you found this workout a challenge, because there is some tightness in the area that we targeted. I also think that working around the shoulders, must affect the vagus nerve too, so that could be contributing to the relaxing effect. It's a total legal high - enjoy! :))

thank you so much for your help. You bring joy and relief.@@KalmPilatesChannel

I absolutely disagree! I'm a prenatal instructor too and planks are absolutely fine if you do it with the right technique and at the right level . Planks are amazing during and after pregnancy to support the TA muscle. However, it comes down to technique. Exercises that are NOT recommended in pregnancy are rectus abdominis exercises, but even these you can do if you do them in reverse and with the right engagement. Technique - and a good teacher will help - is always important. 😀

Amazing, right? I always say Pilates is a bit magical :)) Well, it's just very clever and it helps you to strengthen your core, release muscles which are attached to your lower back and focus on posture and stability. Now you know you've got a video you can turn to when your back needs it... and I'm so pleased this video has been able to help you restore your back 🙏

Hi Sean - feel free to email me on [email protected] and let's see if we can figure out what is mainly affecting your back. 🙏 That way we can see if it may make sense to focus on particular exercises or stretches to help your healing...

Pleasure! Always remember that your back should NEVER pinch when you are doing planks. Hope your recovery will go well xx

I always tell my students that first they have to listen to their bodies, and after that. listen to your teacher. Your body communicates really well and if some moves are too intense and give sharp pains, you should not push. So, I totally agree with you! Everyone is different so most people may be fine, but it doesn't matter - you have to listen to what your body is telling you. Ease off when you need to. 😀

@@KalmPilatesChannel Exactly, I agree with you! Also even tho they are intense it was helpful. Thank you so much for doing these videos❤️

You're so welcome! Always good to take care of your back to avoid injuries 👍

Hi Maham - I'm so glad it's giving you relief! If it feels great, then it's getting the results you need. Fab work! xx

Yes of course - here it is: www.amazon.co.uk/dp/B07WFVR779?psc=1&ref=ppx_yo2ov_dt_b_product_details

Thanks 😄

You're welcome!

My pleasure Layla 😊

I can tell you what I know from teaching so many people with back issues. If you do all the right things and tackle the underlying issues of your back pain (see my webinar for more details on what these are ), then you can heal within a few weeks. If you don't make changes then the causes of your back pain will not be resolved, leading to more pain and it can linger. There are of course exceptions to the rule - but for 90% of back pain sufferers it's possible to become pain free or to reduce the pain significantly. Any questions, just feel free to drop me a line on sarah @kalmpilates.com

Hi Sheila! There is no simple answer as backs are complicated - I deal with lots of different people with back pain and my answer is my honest observation. Of course, I hope that your back issue was just a muscle strain and you were fine in just a few days. 😀 Be aware that when people injure their backs, there may be a bit of a weakness there going forward so make sure to stretch enough after any strenghtening exercises, esp gluteals, hamstrings and hipflexors (and QLs if extra time). xx

Hi Melissa - first of all, the fact that you did Pilates when you were a bit younger will absolutely help you as you will find that you haven't forgotten the technique (if you mastered it when you practised Pilates before), so that's a good starting point! Now, it's just getting the right muscles to strengthen and others to relax... Pilates is so effective and maybe it's something you just appreciate more past 40 as that's when injuries can happen more easily. Let me know how it goes! x

I'm sorry to hear you are still feeling so unwell, John. I hope some of the suggestions I made in the comments may be helpful to you. Working from the premise that your body is in a hyperinflamed state may be useful in then finding a way back to a less inflamed body. Good luck x

I'm sorry to hear that - my advice would be to first of all to try and reduce the inflammation in your body by being on an anti-inflammatory diet, then to gently do Pilates and listen to the body's feedback what works and what doesn't... Covid messes with your body's defence systems - and inflammation can settle in different areas, the back is one of them, but of me it was my lungs, upper respiratory system, gums etc. Best to take a holistic approach rather then just seeing this as back pain, if you feel that it's connected to having Covid. Sending you best wishes and a speedy recovery x

Hi Nancy - it's called Just Be 10mm exercise mat.

You're welcome! Wishing you a back-pain free year ahead... 🙏😀

Great, Jamie! Any issues, let me know... 😀

Hi Estelle - yup! Have a look at www.kalmpilates.com for the Back Care Challenge and the Back Care Programme. Also, for reviews on the Back Care Programme, have a look here: kalmpilates.uk/back-care-programme Any questions about your back issues, feel free to reach out on [email protected] xx

Hi Paul - argh, doctors just don't understand Long Covid well yet... it's very frustrating and having to figure out what works and what doesn't work for symptoms is a long process. I'm glad the video was useful to you. Wishing you a speedy recovery! xx

I could not walk for months from the pain..never once considering it was just after having Covid in early 2039. I did decompression and it helped a lot. Until, I got Covid again amd the pain started .. again.. now chronic. Drs say just take antidepressants.. def not being taken seriously. 😢

Hi Sumedha - I'm so pleased you got control over your back issues! It's all about tackling the underlying issues that actually cause the pain. I'm glad you got results so quickly! If you need more variety in your workouts, you can always find me on www.kalmpilates.com where there is a Back Care Challenge, Programme and some Free Training :)

You're so welcome, Edoardo! 🙏