Pilates For Back Care - Lower Back 30 mins

This gentle Pilates class is for anyone looking to strengthen, mobilize and stretch out the areas associated with lower back weakness or discomfort. Please always listen to your body when going through these movements and avoid any sharp or shooting pains. If you suffer from a spinal injury / condition, please consult with your physician first, to be sure to include the most appropriate exercises into your rehabilitation program.
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Thank you for watching and for subscribing to this channel!
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Credits and many thanks go to the wonderful Melanie Moss Photography @ www.melaniemoss.com
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

[@MariaChristie-xw2jd]

I have watched many videos to help with my spine issues. This lady is superb, she takes you through each exercise methodically, guiding you on how to properly hold your posture during the exercises. Other you tube instructors do not do this at all. Excellent video Katja, I will be following your exercises. Thank you

[@pauloconnor8761]

Katja thank you so much. I’m sure you don’t realise what a huge difference you are making to peoples lives. I’ve been doing your upper and lower back pain sessions daily, for about 3 weeks and they are making a massive difference. I may even be strong enough to start your back strengthening exercises. Thank you 😀😀😀

[@shiiznig]

Having watched countless videos on back care/pain over the years, Katja's ones are the best. Her pace, her voice and her positivity is just the right balance for an instructor. Thank you Katja.

[@PilatesYogawithKatja]

Thank you so much for your positive feedback. It's greatly appreciated. 🙏🏼😊🙏🏼

[@Wahwahrah]

Totally agree I tried 2 others then I found the Pearl in the oyster … I like her as she speaks clearly, explains clearly and has a good vibe about her she is a god send and I’m noticing improvements in my back neck everything thanks Katja I love you

[@sandyw7034]

I am 6’ tall with lower back issues. This is my “go to” video when I’ve overdone and caused lower back strain. Thank you, Katya. Always helps!😊

[@ianleech2860]

Definitely the best session I have done for my back

[@PilatesYogawithKatja]

So brilliant to hear you found it helpful. Hope your back is feeling the benefit. 🙏🏼😊🙏🏼

[@carolijnsimnon8506]

I always come back to this class whenever my back starts hurting… it is SO helpful! As are all of your classes. Many thanks!

[@PilatesYogawithKatja]

🙏😊 🙏

[@Abbasblesseddaughter]

I loved doing this workout but can no longer get on my knees due to neuropathy in my foot (c*v!d). It would be wonderful if you would do a short Pilates video (7 minutes would be golden) that had all the stretches that don’t require being on your knees. I hope you consider it. You are our favorite Pilates instructor!

[@sarahhale2519]

I have been having lower back pain and what feels like spasms for three weeks, waking up in lots of pain. I did this last night and it’s the first time I’ve woken up without pain! Thank you so much!

[@Hectooth]

Love doing this one after a run, along with the neck care session. So, so good. Thank-you Katja. As always. ❤

[@PilatesYogawithKatja]

🙏💕🙏 Thank you for your support!

[@stefaniewong9206]

That was so lovely! I am a qualified physio I have to say that this is the best video I have encountered on KZbin so far.

[@PilatesYogawithKatja]

Stefanie Wong thank you so much, that means a lot to me! 🙏

[@BenGeertson]

I agree with you. I'm also a registered physio and have found myself with back pain I couldn't shift. Feel really well balanced and stretched after this workout. What would you suggest as the next level workout after this on

[@aameliee]

This routine is so good for my lower back which keeps reminding me I should stretch and/or do pilates/yoga on a regular basis. And when I don't, it hurts. So thank you again & again ❤

[@klmrk7632]

These feel wonderful and the instructions are spoken clearly but in a calming manner

[@KeithMitchell-ts9fc]

Thank you Katja for changing my life. I feel the best I have been for 40 years after a year of your classes. Keith.

[@intenutari6347]

Thanks Katja, you've saved back and calmed me down :*

[@barbaramathias5760]

This class has helped my lower back problem, thank you for suggesting. I have totally turned a corner, but am mindful to take care. Thank you again Katja. kind regards B

[@88Aukje]

I'm doing this routine every morning now, to get rid of the back aches that build up during the night. My lower back feels more mobile and stable, and the aches are much lower after these exercises. As a bonus, I also feel more connected and calm. It's therapeutic.

[@PilatesYogawithKatja]

That's wonderful to hear, you are being so consistent, Aukje. 🙏🙏

[@rhodachinni649]

I like this to help stretch out the back. Thank you 😊

[@emmaswan6306]

I am doing this 3 x a day after being immobile in bed for a week with the most painful lower back injuries I've experienced. These exercises are perfect for bringing the right mix of stability and supple back into my body. I really appreciate how calm, quiet and precise your instructions are too. Will definitely be doing other sessions of yours after this, when I'm ready. Thank you so much.

[@paulinej950]

Thank you, Katya, for this class. I have been doing it three times a week since I found you during lockdown and it has helped my lower back problems immensely. I follow many other of your classes, too, trying to do one or two every day. Usually I have it on my TV screen but am having to use my laptop at the moment , so discovered this message board for the first time! Once again, many thanks. Pauline Jackson.

[@PilatesYogawithKatja]

Thank you for your lovely message, Pauline! Thank you for being here with me 🙏🙏🙏

[@janezcizman4724]

You are the greatest.❤thaks to you,my back is strong again.i can finnaly do sports like 10 years ago.you are a true inspiration.100 times thank you!

[@PilatesYogawithKatja]

Thank you for your kind words of support! means so much to me. 🙏😊🙏

[@napagavriel5224]

Thank you Katja. I am a professional dancer and your videos bring ease and comfort in my lower back that is overworked at the moment. Beautifully structured and delivered class.

[@kathrynhempell9395]

This session has become my 'go to' routine when my back is feeling a little tight and sore - it helps stretch and strengthen the lower back and has helped me no end over the past few months - I now feel my back is becoming much stronger and my back issues are more manageable. Thank you Katja

[@AlanMeduz-tb8dw]

The best exercise for lower back pain I ever did. Thank you so much Katja.

[@nicka7691]

I've been using this video for 3 months now, following a herniated disc between L4/L5 , and would recommend it. I had an MRI scan eventually and NHS physio advice (also eventually as getting that was very slow!) and can say these exercises fit-in perfectly with the NHS advice. Thankfully I don't need surgery but it's a long recovery for my injury and the presenting style is great, calm and reassuring, thank you 👍👏

[@terrikarch9799]

Thanks for being apart of healing my lower back!

[@PilatesYogawithKatja]

Hope your back continues to heal and improve, Terri!

[@annalisaborjesson7138]

Really love the balance of pilates and yoga - Thank you!!

[@charlottelilleyman1193]

Another great video. Thanks, Katya, your teaching style is excellent with good corrections and reminders throughout.

[@PilatesYogawithKatja]

Thank YOU for joining me, Charlotte! :)

[@kingo55]

I've followed heaps of KZbin pilates classes but yours are impeccable. They're difficult when I want them to be, but also can be easy while I'm nursing a leg injury (shin splints). Thanks Katja!

[@PilatesYogawithKatja]

Very happy to hear, the classes work for you! :)

[@tinagagnon]

Great practice Katja…thank you 🙏🏻

[@nettyg2554]

Lovely class ,well paced. just getting over a back injury this was perfect. thank you

[@DougWoodrow]

Perfect guidance as usual, and this one brought almost instant relief to lower back pain, thanks Katja!

[@PilatesYogawithKatja]

Thank you, Doug and so nice to hear your back enjoyed the class :)

[@christmasmoncada8108]

Every morning both my son and I begin our day to your videos! Your videos have helped us to feel stronger, both physically and mentally. Thank you so very much!!! ❤️

[@ladymammoth]

Hi Katja, I just wanted to say I love your channel. I have been alternating between yoga and Pilates everyday and your videos are perfect. I used to do yoga as a teenager years ago when I lived in Germany but I haven't done it properly for ages. I hope you upload more videos but more importantly I hope you and your family stay healthy

[@delmeeredeere6214]

This was the perfect reintroduction to pilates. Very simple and a lovely manner in instruction. Thank you 🧘‍♀️

[@anaaxinte1912]

I recently had to see a physiotherapist because of some lower back pain I've been experiencing. This video incorporates all the exercises I was recommended to do. How are we getting such high quality content for free??? Thank you,Katja! An absolute angel!!!!

[@3stepscoaching299]

I agree Katja is offering high quality sessions and I would also like to contribute financially. I heard there is an app like “pay me a cup of coffee” orso

[@wistymisty3362]

Your tuition is excellent, thank you Katja. I will be following you from now on.

[@prkanne1925]

I love this and keep coming back to it. Really helps my back

[@seema1897]

How I love coming back to this routine each time my back needs a little 💕 Love this class, Katja!

[@carolijnsimnon8506]

Whenever I have back pain I go back to this video and it relieves my pain every time! Thank you!!!

[@maikechan-richards9071]

Many thanks Katja, this really helped my lower back pain.

[@PilatesYogawithKatja]

I am very happy to hear the exercises helped your back feel better, Maike! 🙏😊🙏

[@jennifergervasi5108]

I love your videos. You are an excellent teacher.

[@PilatesYogawithKatja]

Thank you so much for your positive feedback, I appreciate it. 🙏🏼😊🙏🏼

[@user-ie8mu8ei6o]

So helpful. Thank you Katja.

[@PilatesYogawithKatja]

Very happy to hear it helped. 🙏😊🙏

[@justlikem12]

I ENJOY IT,IT IS RELAXESION AND POWER FOR MY BACK.THANKS!

[@isablu8]

Such a wonderful session. I really enjoyed every aspect: the movements of course but also the setting, pace and tone. It's rare to find a workout that is geared specifically to lower back health. So very helpful!

[@astatistic]

i love the specificity of your cues and appreciate the way you bring attention to the alignments and areas on which to focus 💜

[@robertrebselj5520]

Thank you Katja! Your videos are a godsend. :)

[@PilatesYogawithKatja]

Robert Rebselj 🙏🙏🙏

[@susanprevost4856]

That was wonderful! Thank you.

[@mercedeslb237]

Encore un excellent émission comme toujours Katja!!! Quel bonheur!! Prend-soin de toi et encore merci 😗😗😗😗😗😗😗😗😗😗😗

[@lisamarie1280]

I've commented positively on this one before, I think, but it got pushed out of my routine in favor of some other my Katja faves (I've got a pretty good collection at this point), but I recently bought myself a kayak and have developed some low back ache from hoisting it up on my car. Seriously, this routine has my back feeling almost normal immediately after. It probably would behoove me to keep doing it pretty regularly as a preventive and not just when I get myself I to trouble. Thanks, Katja! You are a treasure.

[@PilatesYogawithKatja]

Thank you for your lovely comment, Lisa Marie! It's great to hear... 🙏🏼😊🙏🏼

[@pammazzone4573]

I really love this, I am doing this exercise with Katja every day. Thank you

[@marylochridge1999]

Thank you Katya. These stretches are perfect for my unhappy back.

[@PilatesYogawithKatja]

I hope your back is feeling bit happier now... keep moving. 🙏😊 🙏

[@clown88integrity]

Just to say thank you so much Katya, this is brilliant for me

[@PilatesYogawithKatja]

Thank you for practicing with me, and happy to hear it's helping you feel better. 🙏🏼😊🙏🏼

[@juliadowle3797]

Love these videos, Katja is very descriptive and easy to follow. This one felt really good +thank you +

[@chiaracovini2683]

thank you very much katja. these are particular days for me in Milan and your stillness it's something more than Pilates. you're helping me a lot. with love

[@PilatesYogawithKatja]

Dear Chiara, so grateful to hear the class is helping you. Sending you lots of love, positive vibes and strength, we are all in this together! Let’s use this amazing tool of Pilates to help us get through these challenging times. 🙏

[@ridingagain3515]

Thank you. This video has been better for my bad back than the exercises I have done for years.

[@donnatoppin7755]

Hi Katja, That was so good and so easy to follow! Thank you

[@neledi1624]

Hi Katja, thank you so much for this practice! I've been doing it every (other) day the past 2 weeks and it always helps my back pain immediately. I especially love how specific your cues are, as to how to position the sacrum, pelvis etc. Thanks again!

[@cla___ro___21]

Katja, just wanted to say I love your classes. I love your calm and how clearly you explain every step. Unable to go to my regular classes due to quarentine, yours have helped me feel so much better. Thank you!

[@PilatesYogawithKatja]

Thank you, dear Claudia! Keep strong!!!

[@nickyp.6480]

Thank you Katja! My lower back loved this class so much :) You give such great instructions. Very rare to find on youtube.

[@sallyherrick309]

Hi Katja I have been using your classes for the last 18months and love them. I suffer from sciatica and use this class to help but wondered if you could do a specific ‘excercises to relieve sciatica class’ thanks keep up the excellent classes.

[@ulakobzik6016]

Great!! No more pain! Best pilates I’ve ever seen! I

[@PilatesYogawithKatja]

😘🙏🏼😊🙏🏼 Thank you, dear Ula!

[@christinewirz9282]

Thank you so much, Katja, I do exercises with you everyday since the two past weeks and you are now my very good friend :) I love your calm, and benevolence (bienveillance in french). And your exercises are perfect ! Take care

[@PilatesYogawithKatja]

Thank you, Christine, I feel humbled that I have become your friend :) x Look after yourself, stay well and strong!

[@amandachan2144]

@@PilatesYogawithKatja 0⁰⁰perfect

[@BeehiveEnterprise]

Yes. beautiful calm voice

[@teresahope548]

My husband has back pain and finds your class very helpful and relaxing. He loves it. Thank you.

[@PilatesYogawithKatja]

Thank you for your lovely comment, Teresa!! happy to hear he finds the class helpful and relaxing as well 🙏😊

[@wellness-coach]

Amazing I suffer back pain I really like your pacy and the movements x

[@tanja-flosinger9790]

Thank you again Katja. This was just right for my tensed lower back today. I love all your youtube classes.

[@PilatesYogawithKatja]

Tanja-Flo Singer 🙏🙏🙏

[@ashleighthornton976]

This was just what I needed to start the day 🦋 I love your classes 🤗

[@hamsbai5990]

Merci beaucoup Katja , j’ai une discopathie et de l’ostéoporose et je n’ ai pas pu faire de l’exercice depuis quelques mois , je reprends doucement et cette vidéo tombe à point je viens de l’essayer je n’ai pas eu mal au ,contraire elle m’a fait un bien fou. Merci encore pour votre générosité.

[@PilatesYogawithKatja]

🙏😊 🙏

[@joannemurrie7522]

I love this workout! I have it saved to my favorites list. I feel 2” taller every time I do it. Thank you 🙏🏻

[@v.alexander5207]

This is such a lovely video, great for the back and for the soul. One of my evening favourites. Thank you so much! 💕

[@Wahwahrah]

That was amazing perfect well executed video

[@kamskas6226]

This is my 6th sessions. My slip disc has improved tremendously. Thank you Katja.

[@jessbooth5495]

My absolute favourite pilates workout. 😊Thank you for making this content available. You are so intuitive with your instructions to guide form and help ease pain. 🧘🏻‍♀️👏

[@PilatesYogawithKatja]

Thank you for being here with me, Jess! 🙏😊🙏

[@jessbooth5495]

@@PilatesYogawithKatja It’s helped reduce my pain considerably. Have a great day 😊

[@jocharnock5300]

Awesome for my lower back. Thank you.

[@Hectooth]

That was wonderful. It was soothing and gentle. Thank-you, as always. ❤

[@powered.pilates]

Great class! keep them coming 👏🏼🙌🏼

[@monicabilow8750]

Thank you Katja! I wake up with a very stiff back and after doing this exercises I feel much better, you are wonderful like always.

[@ShristisWrld]

These exercises have taken my back pain from a 9 to a 4. Thank you so much, Katja.

[@astatistic]

truly amazing session 💚 thank you

[@helendurham7156]

Thank you so much for posting! It is really gentle and helps me to get mobility again.

[@kathyjamerson6748]

This felt great, Katja. I have issues with lower back and neck, and m back feels great at the end of this class.

[@pamhanna6792]

I agree that this is so nice. Thank you. I subscribed and hope you continue with this amazing channel.

[@PilatesYogawithKatja]

Pam, thank you for practicing with me! So happy the class felt good for you! 🙏

[@constanceflint8396]

A wonderful balance and a brilliant start to the day. Thank you Katja !

[@PilatesYogawithKatja]

Thank you! 🙏🏼😊

[@debbierock8769]

Suffering with a bit of sciatica at the moment. Whilst I know what stretches to do I find following a targeted workout is good. Great stretch routine. People underestimate the power of small movement Pilates. Thank you 🙏

[@PilatesYogawithKatja]

Hope your sciatica is improving soon, Debbie! Agree, the small movements can be the hardest and most effective ones... 🙏🏼😊🙏🏼

[@ayeshakadwa2739]

Definitely enjoyed this! Will do it again.

[@PilatesYogawithKatja]

🙏🏼😊🙏🏼

[@deisemulari6585]

This is so good! Thank you Katja, you are an amazing teacher.

[@PilatesYogawithKatja]

Thank you for your kind words of support! 🙏😊🙏

[@belonging9200]

This was incredibly helpfull, gentle and beautifully guided for my stessed back. Thank You

[@PilatesYogawithKatja]

🙏💕🙏

[@marciaanneescoffery7194]

Thank you did this one also today which feels good. Your an excellent teacher much appreciated Muna 💜🌺

[@PilatesYogawithKatja]

Thank you, dear Muna! 🙏😊🙏

[@chatterbo1]

I love your exercises and style . So glad I've found your workouts!

[@PilatesYogawithKatja]

Thank YOU for taking my class here on KZbin :)

[@annallen9190]

👍 another great class

[@justinkyfishmongerma]

Thanks for the great video, can't count how many times I have done this session and always helps ease some back pain.

[@shannanhough8179]

I LOVE your teaching style. Your videos are incredible. Thank you so much.

[@PilatesYogawithKatja]

Thank you o much for your positive feedback, I really appreciate it! 🙏🏼😊🙏🏼

[@fionadonovan741]

What a wonderful session. Thank you Katja.

[@PilatesYogawithKatja]

Thank you, Fiona! Happy to hear you enjoyed it! 🙏😘😊🙏

[@daniellemeyer4521]

Just what I needed!! Thank you!

[@evitanikolopoulou4624]

Thank you so much for this pilates lesson. I do your lessons about a month. I have to say that , it looks you really love this, because you explain every move and excersice so good. Your pilates lessons help me to have healthy body due to qaurantine.

[@PilatesYogawithKatja]

Evita Nikolopoulou 🙏😘🙏

[@martinaschmidt1300]

Great videos. Thank you very much for them.

[@barbaramathias5760]

Really enjoy all your classes Katja; please do some more for back care, if possible. Thank you.

[@PilatesYogawithKatja]

Thank you, Barbara! Have tried out my latest video, hope it helps your back feel good, and your hips too.🙏🏼😊🙏🏼

[@ReggieLouise]

Thank you so much 😊 You give really good, clear instructions. I’ve been doing reclined pigeon for years, but your little tip there really helped!

[@lisamarie1280]

Really needed this one today! I'll definitely be doing this one regularly to help with low back discomfort.

[@PilatesYogawithKatja]

I hope it will help your back feel better, Lisa Marie!

[@vanessaharbour9420]

Wow Excellent video. Tweaked my back 2 days ago and have been so uncomfortable. The movement was welcomed release.

[@studio22camden41]

Just recovering from a lumbar pain, this is a perfect tonic. Lovely tone. Thank you Katja.