45 min Lower Back Pain Exercises | Pilates for Back Pain

Treat your lower back with this Beginner Pilates for Lower Back Pain series. Your back will thank this stretch and release exercise. Decompress and re-introduce the natural curve of your lumbar spine after prolonged sitting. You can do this workout every day as maintenance or when your lower back needs some love.
You might need a long towel or scarf to assist you with some of the movements.
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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!
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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.

[@FlowWithMira]

💖 Try your FREE 7 Day Pre Pilates Program www.flowwithmira.com/start-to-flow-challenge

[@buckeyekiwi4041]

Thank you so much, this was amazing. After a small back injury a few weeks ago, this is the perfect way to get back into pilates. I hurt my lower back 5 yrs ago and wish I had this video then!

[@daynadonovan6672]

It’s the first time I’ve had lower back pain in years and it was bad. It was nice to get a Pilates class in geared towards lower back pain and I feel significantly better. I went from an 8 to a four. Thank you so much!!

[@neerureyanshgautam8231]

I am feeling good 😊 thanks for sharing 🙏🏻.i was in pain from last one year.i was spoiling money in physiotherapy session.you are great.please send me more videos to strengthen lower back and hips and core muscles 💕

[@catseyeview7]

Thank you! I just found you! This was so helpful! I love your teaching style! It is intentional and precise and I feel so much better after your classes!

[@mchristinadeandrade3857]

I am always between one video and other. But this one, got me. It's the best. I loved

[@csonny]

Thank you very much for this amazing workout! After a tailbone injury 4 years ago, I have chronic low back pain, and nothing (= doctor, physiotherapy, etc) helped. I tried a lot of workouts. Last months was terrible, and yesterday I found your workout and today was the first morning without low back pain. 😭 I am very grateful to you! 💞 wish you all the best!

[@FlowWithMira]

Amazing! It sounds like you are a great match with pilates. Here are a few more classes I would recommend. 30 min Pilates Lower Back Pain Exercises - this has a great pillow stretch at the end kzbin.info/www/bejne/mnnEgWeAeJ6ooq8 Here are two very gentle classes to help relax and work your hips, legs and lower back. 40 minutes Pilates for Fibroids and Endometriosis kzbin.info/www/bejne/qZ6wpHd4Z7igjsk 50 minutes Pilates for Period Pain Workout kzbin.info/www/bejne/pmmTmpygrqx4i8k Let me know how you get on.

[@cynthiacunha447]

@csonny I am very happy for you! To inspire you one quote from "Mad Men" series: "The new day brings new hope. For the lives we’ve led, the lives we get to leave. A new day, new ideas. A new you.” A new body, a new you!

[@csonny]

@@FlowWithMira Yes, your workouty are great and I am happy I found your channel! I like pilates!

[@csonny]

And thank you kindly the workouts for what you recommend 😍 This will be my next week's programs (here sunday eveni ng now)! I will definitely tell you my experiences 🤗

[@csonny]

@@cynthiacunha447 Thanks for your kindness, it is really fantastic! This quote is great! So inspiring!

[@LadyBug-zb1ue]

Thank you, Thank you, Thank you Mira 💕 After three days today my lower and sciatica pain reached point when was insufferable to sit and here I am after 40 minutes doing your video with feeling of opening, lower degree of the pain, lightness all over the body and my hamstrings are so limber it is a miracle. I know from one session can't everything go away, but after this 40 minutes the pain is around 40 %, after three days with 100% pain, tightness. And that's huge improvement. Thank you for everything you do! Definitely this video will be bookmarked and goes in favorite 🙂

[@b1u3.cat.]

Thank you and bless you, Mira. ❤

[@joannemaurer8660]

Awesome, Wonderful....Thank you!

[@akarchitecture2478]

Well done! Thank you.

[@KatieLoff]

I needed this in particular today. My back is acting up from an old injury and I knew this would be perfect to actively stretch and strengthen things. Thank you!

[@rebekahlaflin3565]

Will be revisiting this work out again, really enjoyed it!

[@geshcortez8451]

Thank you Mira. Amazing pilates workout

[@veronicagrecian8985]

What a professional workout, Mira!! Thank you so much!!!

[@magicalmara]

Thank you that was so good, right what I needed ❤

[@brownstar45]

Wow! Thank you so much for this. This was beginner friendly and im so gratfeul for this workout.

[@belindalow7314]

So Thankful for this Mira! So good! I just had w recurring right back pain due to a fall some years back I think and tried yoga but this one nailed it! I have to stretch twice a day in the morning and evening everyday from now on… 🙏❤️😘

[@user-xi8dp7zg8j]

Thank you so much my back feels so much better

[@joesielskisr4911]

Thank you again I seriously have you as my trainer

[@robotsandpolygons]

That was good! Thx!

[@belindalow7314]

Thanks so. V much for this! V Grateful cos it helped alleviated my back pain w has been for a few days 🙏🙏🙏❤❤

[@monicaalvarado1166]

Much better now, thank you Mira!

[@FlowWithMira]

You’re welcome 😊 well done !

[@esmab8536]

Thanks a lot, I feel less tension in the lower back immediately after the workout!

[@sandradelrosso3308]

Grazie tanto ❤

[@kkkhhhh3444]

Perfect teacher

[@user-vp2fv6le5r]

Hi Mira, I really really appreciate your knowledge and understanding of what back pain feels like! I have arthritis in my SI joints and often I try to overdo things... Your cues in this video inspired me to keep a better balance and still work my abs in a challenging way. Gratitude from me to you.

[@marialuisadeleon8897]

Back has eased somewhat. Thanks

[@saskaboh26]

Thank you Mira, I really needed this exercise today. You are wonderful 💝

[@FlowWithMira]

Thank you, I’m glad it worked for you 💖

[@kellypantaleoni5166]

Oh my this was glorious! Thank you for this gift😊

[@FlowWithMira]

You are very welcome Kelly. Thank you for joining me on the mat 💖

[@jasonwolfe9714]

Thank you SO much for this one!

[@FlowWithMira]

You're so welcome Jason, I hope your back feels better!

[@maria._.p]

This was a very helpful workout! Thank you Mira

[@FlowWithMira]

You're so welcome Maria !

[@martynaszczabel4194]

you are wonderful! thank you Mira!!

[@FlowWithMira]

Thank you for your kinda words Martyna 💖

[@MelanieKristinaYoga]

Beautiful video & well sequenced class! ✨

[@FlowWithMira]

Thank you so much 💖

[@taniazayets583]

That was just perfect Mira. Thank you

[@FlowWithMira]

You are very welcome Tania 💖

[@nazneenrahiman4342]

Thank you so much for such a beautiful workout.

[@FlowWithMira]

You're so welcome Nazneen 💖

[@ulrikepaul2688]

Fantastic! Thank you so much♥️

[@FlowWithMira]

You are so welcome!

[@debbiemasters4395]

👍👍👍 thank you Mira that was wonderful 😊

[@FlowWithMira]

Glad you enjoyed it Debbie 💖

[@justlikem12]

i enjoy your video ,outside it is raining so it is easier for me to do it!thanks!

[@FlowWithMira]

Thank you!

[@gowrineelavar8012]

lovely workout, thank you.

[@FlowWithMira]

You're so welcome!

[@karolinazielinska4206]

Thank you ❤

[@FlowWithMira]

You're very welcome 😊

[@marianellagonzalez3692]

Excelente Mira!!

[@FlowWithMira]

Thank you 🙏🏼

[@annapalastanga1591]

Thank you, dear Mira for this wonderful routine for lower back pain troubles! I just wanted to know if you also recommend this sequence if one has pain in the tailbone area? Or are there additional exercises one could do to access that area? I have the feeling the tailbone is quite difficult to access for me at the moment. Nevertheless I love the sequence and always feel better after having completed it. Best wishes from Anna

[@cynthiacunha447]

Thank you, dear Mira!

[@FlowWithMira]

My pleasure Cynthia!

[@karolina4029]

Thank you so much!

[@FlowWithMira]

You're welcome Karolina, thank you for joining me on the mat 💖

[@user-wm8id5ik8n]

Thank you for all these useful and really enjoyable pilates programs that are focused on pain relief 😊 .I would like to ask you if we could have another video focused on pain relief regarding the arms and shoulders

[@FlowWithMira]

You're welcome Bibh 💖 There is currently a long list of videos we are making, but I will add this to the list. I can not see and diagnose your shoulders. but below are serval links to videos you can use to gain mobility and strength in your shoulders and back. Mix the videos up and progress slowly, listening to your body to find what is working. 25 min Chest Stretching Exercises kzbin.info/www/bejne/oJ6ZkoCJdr6EZ8k 20 min Shoulders and Thoracic Spine Mobility kzbin.info/www/bejne/jqaTdWRpoN14p7s 20 min Strong upper back kzbin.info/www/bejne/fH69ZJx8rrZ_as0 20 min Pilates Strong Upper Back workout kzbin.info/www/bejne/fnjOfmypo5yXr80

[@cynthiacunha447]

This one from Mira is also excellent: kzbin.info/www/bejne/j6SuqWd6i52FesU&ab_channel=FlowwithMira

[@user-wm8id5ik8n]

@@cynthiacunha447 Thank you 😊

[@azzsalam9287]

thank you so much dear

[@FlowWithMira]

My pleasure always

[@sweechiangc105]

Very good

[@FlowWithMira]

Thank you, I hope you back feels better 💖

[@patriciagambin3276]

Thank you for this class it’s just what I needed. Do you have more stretching classes for lower back and hips. Have a lovely day 😊

[@FlowWithMira]

Thank you Patricia! I don't have any hip stretches on KZbin. But I do have two more lower back stretches. 40 minutes Tight Lower Back | Pilates for Beginners kzbin.info/www/bejne/d4Kqdp1jetVqf7M Pilates Lower Back Pain Exercises - Back Pain Relief Workout kzbin.info/www/bejne/mnnEgWeAeJ6ooq8 If you are experiencing hip and lower back issues. I have a Beginner and Intermediate 14 Day Happy Hip Programs within my membership. You can see samples of it in the links below. Sign up for a 7 day free trial and see if it works for you. instagram.com/p/CYgJFZ_h24W/? instagram.com/p/CYYiD69B8Cm/?

[@patriciagambin3276]

@@FlowWithMira Thanks for the links I will be sure to try them out. I will also look at your 7day hip video. 👍

[@FlowWithMira]

@@patriciagambin3276 You are welcome, I hope you feel better soon!

[@lilianaperezhernandez9518]

👏👏👏👏👏

[@FlowWithMira]

🙏😊💪💖

[@tannaz56]

💖

[@FlowWithMira]

Thank you Tannaz!

[@yogapilatesanywhere]

Hi Mira thanks you are amazing i want visit you and travel to indonesia where you live ?

[@FlowWithMira]

Hi Maria, I live in Jakarta. It's not a great place to come as a tourist, but if you are coming... My studio is called Aalaya Pilates. Please book classes at lest a month in advance as the studio is extremely full.

[@isabellepierre7778]

Dommage que ce ne soit pas traduit en français.

[@FlowWithMira]

Bonjour Isabelle. Vous pouvez essayer d'activer la traduction automatique en français. Mais je n'ai aucune idée de la qualité de la traduction.

[@isabellepierre7778]

Oui merci.je vais essayer. 🙂

[@taneikfai4718]

Tan eik fai l am 22 years malaysia loph😚😊🐨🐹💃hi

[@FlowWithMira]

Hello 👋 Welcome to the channel Tan Eik Fai 💖 Below are a couple of links to some of the free challenges and classes I do for my community. I hope you enjoy them. Free Challenges - If you are new to Pilates I recommend starting one level below your normal workout level and progress your way up. www.flowwithmira.com/free_challenges Free Online Live Community Class which runs once per month. www.flowwithmira.com/resource_redirect/landing_pages/2147770389

[@user-xi8dp7zg8j]

See you tomorrow

[@sardaamit]

Could not understand half of the evercise.