Pilates for Lower Back Pain | Ease Your Back and Strengthen Your Core | 25 Mins

Join me for a 25 minutes Pilates for lower back pain routine. This pilates workout contains exercises to relieve back pain, build strength in your back and core muscles. and soothe those aches and pians of life. You will work on both mobility and flexibility giving you a full body workout that willleave you feeling refreshed and ready for your day. If you have back pain I would recommend you aim to do this twice a week, a class for general non specific lower back pain. It's important we tackle the singlest biggest reason for people taking time off work and seeing their doctor.
There are 540 million people affected globally with lower back pain at any one time and it is the main cause of disability worldwide. In the UK, over the last 20 years, there has been a 12% increase in how likely a person is to experience disability as a result of low back pain; globally, the amount of years people live with low back pain disability has risen by 54% in 25 years.
It is vital that we tackle this as soon as we start to experience it, and also to understand that back pain is manageable with regular exercise. I will take you through a series of Pilates exercises and stretches to help relieve your lower back pain. As always there are a mix of exercises to challenge your mind as well as body, and as always just do what you can. The session is followed by a Q & A which I do every week and is your opportunity to ask any pilates related questions. In the meantime, I'd love it if you could share my channel with your friends and family and help me grow our supportive community. Let's get everyone doing a little Pilates in their life!
Please click the Like button, leave a comment and Subscribe to the channel to help me make more films just for you.
Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilates #backpainrelief
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Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
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If you'd like to join my live online classes via Zoom, pop to my website for details;
www.rachellawrencepilates.com
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

[@noodleromancer]

Loved this! I have been following your lower back and hip exercises for the past months before bed to help me sleep. It has been incredibly helpful. I tried this one for the first time just now and I feel wonderful and ready for bed. Thank you so much!!

[@cindysalerno7061]

I do all your pilates everyday. this is on of the best videos for the lower back I have ever done. Thank you so much.

[@TheGirlWithThePilatesMat]

So glad! Lovely to hear from you and wonderful to know your back feels better 🤗❤️

[@frediezweedijk8852]

Always love this one, after 2 days of standing on my feet

[@ElizabethGoodman-rg8lj]

I find these classes for lower back pain so helpful. Thank you Rachel!

[@marionwilk4847]

Since two days my lower back hurt so bad. Thanks for that class Rachel ❤

[@rachelbooth2478]

My husband has a sore back, so we did this together. I feel pretty good now. Thank you.

[@user-xi8dp7zg8j]

It was indeed therapeutic here in Uganda

[@lifeismiraculous21]

Thank you. It was a very nice subtle session for the lower back.

[@NicolaPayne]

Regarding your live teaching, I really appreciate the fact you don't pretend to be perfect and leave in the wobbles and occasional confusion in counting! When I first started looking for a Pilates class I found the slick, highly edited videos very off putting. If I hadn't found your senior classes I would have continued to get old and immobile before my time. Instead of which I'm very proud of myself because, thanks to you, I can now do the intermediate c!asses which I wouldn't even have attempted when I started. Thank you for everything you do for us, you are an inspirational teacher

[@josephineduncan2856]

I have lower back pain the 2 bones almost rubing together so thanks for those back exercises

[@cherylfromvirginia6287]

I put this video in my saved list. It was wonderful getting rid of my stiffness! I plan to do it frequently😍 Thank you Rachel!

[@susankayne9640]

This is golden. Thank you!

[@dianatodorova7513]

Thank you so much! ❤

[@sedonasolutions7662]

Just what I needed this morning!

[@lindatailleur101]

Wonderful! Thank you, Rachel.

[@madedish]

Thanks so much -I was in such pain after the holidays and now I am feeling so much better. This really helped, Rachel-wishing you and your family a Happy New Year!

[@nuhadsakran4160]

THANK YOU SO MUCH YOUR CLASSES ARE TERIFIC !!!

[@user-jc6jm7wo3n]

Thank you Rachel, I feel better

[@shantiworld2790]

Can’t thank you enough ❤👍🙏🌹

[@silviesimova5783]

Thank you. It was marvellous, one of the best workouts!

[@kaitikonstantinou4771]

Thank you from Cyprus island. ❤❤

[@amberzaal9509]

thanx from Holland, this is really good!

[@MrsRivera777]

You are a gem 💎! Thank you that lower back discomfort can be brutal! This helped me a lot!

[@TheGirlWithThePilatesMat]

Glad it helped! 🤗

[@sedonasolutions7662]

Beautiful progression!!! When my back feels this good I feel great! Thanks! Suzette

[@francesoha2062]

Wonderful for my back.Thank you.

[@ibolyabenedek7070]

Thank you so much ❤

[@lizzierutherford7163]

This ticked all the boxes today. THANK YOU from New Zealand

[@user-xi8dp7zg8j]

Thank you for that

[@frediezweedijk8852]

This was lovely, needed that badly

[@janesaunders5792]

Thanks so much Rachel that class was just the job for me x

[@natassiacruz2976]

Thanks a mill for this session .. it was super helpful 😁

[@heatherstella6218]

5:30. Wonderful!! Really helpful, I will definitely use some of the exercises in the Pilates classes I teach. Lower back is feeling better already!

[@carolwatkins8541]

fabulous!

[@kaitikonstantinou4771]

Very helpful❤

[@ChristineShiell]

Thank you it felt really good.😊

[@lindaalziari3362]

Back from holiday and pulled my back this was just what I needed . Thank you so much Rachael I feel so much better !

[@laurasars6256]

This video has helpt me deal with my back so much the last week, thank you!

[@AdventuresInManifestation]

Thank you

[@davidcombes7522]

Thank you, I've tried a few of your sessions now and this one really hit the spot.

[@user-ny4du6mw6n]

Can’t thank you enough! First few mins are tough but by the end my back felt so good!

[@zahramoazami2042]

Thank you! Suffering from lower back/sciatica and use this video frequently!

[@aidwina]

My lower back feels amazing after this class ❤❤❤❤ thank you so much😊

[@alyssafoster3697]

Tweaked my back lifting weights yesterday, this helped so much!!!!

[@kimb.2883]

Excellent session for a sore or aggravated back! The beginning warm up of the spine was wonderful. I highly recommend. 😊🤸‍♀🐕

[@sedonasolutions7662]

Thank goodness for this session! I am on a road trip plus a conference that involves just too much sitting! This session is a God send! Thank you!! Suzette

[@navida2b]

Thank you! I feel less of back pain after doing this.

[@user-ng3bt4pr3e]

Loved this session! Thank you

[@TheGirlWithThePilatesMat]

You're so welcome! 🤗

[@sedonasolutions7662]

Thanks!

[@TheGirlWithThePilatesMat]

Thank you too @sedonasolutions7662 - we do appreciate your support! ❤️

[@regina7500]

Good morning 🌞 happy to have you back!

[@TheGirlWithThePilatesMat]

Good morning! And thank You Regina, so happy to be back with you 🤗

[@Desneyhughes]

Hi Rachel, I love your lower back routines. I find them so helpful and they definitely work. I really enjoy your routines, they make a huge difference, to my day.. Thank you.

[@TheGirlWithThePilatesMat]

You're so welcome Desney, lovely to hear from you and so good to know how they help you. Much love, Rachel ❤️

[@jacquihalford8810]

Thank you Rachel lovely exercises 😘💕

[@TheGirlWithThePilatesMat]

You're so welcome! ❤️🤗

[@semiramusa3217]

I,loved it thanks ❤

[@TheGirlWithThePilatesMat]

You're welcome 😊 ❤️

[@zuzanahenzel5650]

Thank you for lovely experience ❤

[@TheGirlWithThePilatesMat]

Our pleasure! ❤️

[@MegaWINNIPEG]

Great workout thank you 👏🏼👏🏼👏🏼

[@TheGirlWithThePilatesMat]

You're so welcome!

[@LL-tg5bn]

I really enjoy doing Pilates with you. Can pregnant women do these Pilates exercises the way in which you teach them as well?

[@melissajohnston44]

I really enjoy watching your videos! I have a sore lower back and feel better after one workout. This is my favorite workout, doesn't feel like 25min at all! Thank you 💐

[@nicolazcable]

I just tried your Core Workout | Safe for Disc Issues, Osteoporosis and Osteopoenia and one for back pain. Great. Thank you. My question is how often should i be doing exercises like these and in sessions of how long if i really want to strengthen my very weak core. Thanks so much I felt they worked and look forward to seeing how my day goes.

[@maryjanefield7332]

Thank you! I love this time with your wonderful guidance. I’m definitely going to be back. I found out I have DDD and it’s severe at L5 S1, I know my limits and thoroughly enjoyed your pilates.

[@SuperJosyan]

Fantastic! So good for the back! Thank you and you too have a wonderful day!

[@TheGirlWithThePilatesMat]

Thank you! You too! ❤️🤗

[@jenniferhatton7794]

Thank you Rachel, I very much enjoyed this class.

[@TheGirlWithThePilatesMat]

You're so welcome! Really glad you enjoyed it 🤗

[@davidcombes7522]

Thanks, great class. This really hit the spot.

[@TheGirlWithThePilatesMat]

Glad to hear it - thank you too! ❤️

[@katjamogensen7767]

Thanks Rachel for an excellent class for lower back pain which I needed. Have a wonderful week. Cheers

[@TheGirlWithThePilatesMat]

You're so welcome! You have a wonderful week too 🤗⭐️❤️

[@daniellemclaughlin5103]

That was so good! My back feels much better. I plan to do this class again all week!

[@TheGirlWithThePilatesMat]

Wonderful! So glad to hear that 🤗

[@sedonasolutions7662]

You never dissapoint! I thank you and my low back thanks you!!! I missed the live but followed along on the replay! THis is going to be another "regular WO" for me! XXoo Suzette

[@TheGirlWithThePilatesMat]

So glad! Well done Suzette 🤗

[@virtualpilateshub]

Brilliant class 😀

[@TheGirlWithThePilatesMat]

Thank you! 😃

[@irenealdred9397]

Lovely gentle workout. 6.30am

[@TheGirlWithThePilatesMat]

Thank you 🤗

[@sweetlampe]

Thank you very good for back and stretch.🙂

[@TheGirlWithThePilatesMat]

You're welcome 😊

[@SusanPrevost]

Excellent class🤗

[@TheGirlWithThePilatesMat]

Thank you! 😃

[@heidi5042]

thank you for the lesson the exercise reli helps me with moving my spine and stretching my pain spots

[@TheGirlWithThePilatesMat]

You're so welcome!

[@AngelaWalsh-e6t]

Hi I’ve started doing your Pilates two weeks ago. I have chronic back and sacroiliac pain and have fusion in back. Also fibromyalgia. I’ve found them very helpful so far thank you

[@TheGirlWithThePilatesMat]

Hello Angela, lovely to hear from you and welcome to the channel. I am so pleased to hear you're finding my Pilates sessions helpful, thank you for sharing and keep going. Do check out my Pilates for Fibromyalgia when you need a gentle session. Have a lovely day, Rachel xx

[@TheCretangirl]

Thank you so much for this, Rachel! You do this with so much ease but when you're doing these exercises with all the right breathing an tummy-tucking, it's not easy at all! Especially for someone with very weak core-muscles like me... I'm even sweating now! Going to do this everyday for a whole week straight, to hopefully notice some improvement ;)

[@zahramoazami2042]

a great stretch for my back each time. thank you Rachel!

[@TheGirlWithThePilatesMat]

You’re welcome ☺️

[@yolainelauture-berquin]

thank you. my back feels much better after those movement. It was GREAT!

[@TheGirlWithThePilatesMat]

So pleased you feel better! Keep up the great work you are doing for yourself and well done 👏

[@chantelyabubbles8712]

Than you

[@yvonnethompson3999]

Great class to alter with my Physical Therapy exercises…but more fun with you guiding us. 🥰

[@TheGirlWithThePilatesMat]

Awww Thank You Yvonne 🤗

[@bevkuepfer2914]

This was great Rachel. Really helped my sore back today. Thanks so much

[@TheGirlWithThePilatesMat]

You're so welcome! Glad it helped you x

[@SHEARMINATOR]

Perfect pre COVID I was diagnosed with some form of dystonia in my right lower back muscles preventing me from standing and walking. I'll try the moves in this video. The only relief so far are sitting or driving or laying down ❤ mark

[@marjsimmons5016]

Loved this workout session, I sure feel it, feels good. I've been following you for a long time now. I truly appreciate these workouts. I am a senior, but able to keep up most the time. So thank you. Marj from Minnesota, usa

[@TheGirlWithThePilatesMat]

You're so welcome! Lovely to hear from you Marj and I am delighted you are able to do the workouts, very proud of you 🤗 Sneding a bih hug from rainy Brighton today!! ☔️ 🤗

[@suedepinto2016]

Wow, that was fabulous, felt so good!😊 Just the ticket, been feeling a bit “meh”this week, not sure if it’s fall allergies or a cold, but this was so perfect, thank you, definitely one I’ll save and return to!😊❤

[@TheGirlWithThePilatesMat]

ah I am really glad to hear that. Funny thing is I had that feeling too, allergies, change of weather seems to bring on those feelings so it was great to share that feelgood session with you. ❤️🤗⭐️

[@mariacriscoelho]

G m from Brasil. Today you propose a quite easy and very efetive practice!

[@TheGirlWithThePilatesMat]

Glad you enjoyed it! 🤗

[@sedonasolutions7662]

Just did this again this morning for my low back discomfort! Thanks!

[@TheGirlWithThePilatesMat]

You're so welcome! Glad you feel better xx

[@user-qt7nz6gw4m]

Thank you so much that has really helped my hip pain immensely.

[@TheGirlWithThePilatesMat]

You;rw welcome, so glad it helped with your hip pain xx

[@deemullis5106]

Thanks

[@TheGirlWithThePilatesMat]

My pleasure - and thank you for this generous donation! ❤️

[@HeatherJohnson1]

Thanks, perfect for my troublesome back. Aligns with exercises prescribed for me by the physiotherapist. Love your classes. Thank you so much 💓

[@TheGirlWithThePilatesMat]

You're so welcome - that's good to know. Thank you too! ❤️

[@Kayteeko]

This really helped ease my lower back pain from long standing at work. Thank you. It will be my routine after work.

[@TheGirlWithThePilatesMat]

Wonderful! So glad it helped you and will be your post work routine 🤗

[@michelledenton8667]

Really goid ,my back feels gt 😊

[@TheGirlWithThePilatesMat]

Glad to hear that! xx

[@annettegibbons7387]

Hi Rachel, great session this afternoon after a morning cleaning my daughters house and gardening. Really good movements. Thank you as always #, hope you are feeling better. 🤩

[@TheGirlWithThePilatesMat]

You are so welcome! And thank you! Feeling much better today and looking forward to a restful weekend. It's been so busy lately! xx

[@patcharaploychitcharus8550]

Hi, This is my first time watching your video! Thanks so much for THIS, I’ve saved the vid to my playlist already. I promise to myself that I must change my habit for my health for reducing back pain. I’m enjoying so much although I’m not good at English especially listening skills.

[@TheGirlWithThePilatesMat]

Welcome to my channel! 🤗 So lovely to have you join our community and well done for taking the decision to look after yourself ❤️ I’ll look forward to seeing you again soon ! 🤗

[@capsulewardrobecollection5417]

First time I have done this - thoroughly enjoyed it. Thank you. I'll be back!

[@TheGirlWithThePilatesMat]

Wonderful! Come and see me again soon 🤗

[@capsulewardrobecollection5417]

Thanks. I will indeed 😊

[@PanthORandPonAY]

Amazing. I've been stuck in bed sick for just over a week. This has been so wonderful to get myself back into the groove! Pain relief on level 10! Thank you so much.❤🙏

[@TheGirlWithThePilatesMat]

Wonderful! So glad it’s helping you feel better 😘🤗

[@sedonasolutions7662]

I agree, back extensions are difficult for me as well, but getting better!

[@TheGirlWithThePilatesMat]

Good to know 😊🤗

[@gissellehott4473]

Fantastic routine! Stretched out my lower back and hips so well & in ways that I so desperately needed but didn’t know how to target. Also taught me how to challenge my core in a new way. Saved the video, thank you for sharing your knowledge!! 🙏🏻

[@TheGirlWithThePilatesMat]

You're so welcome! This is wonderful to read, since glad it helped you 🤗❤️

[@suedepinto2016]

P.S. so glad to see you do the side lift with an elbow and knee down, I often do that on my right side due to ataxia on right side…😊

[@TheGirlWithThePilatesMat]

Thanks for sharing! And yes, it's a good way to do the movement with an added layer of stability, glad to hear it works for you 🤗❤️

[@itakinie6720]

Polecam❤❤❤❤

[@yaraviera4444]

Good morning happy wonderful new year

[@TheGirlWithThePilatesMat]

Good morning And Happy New Year! x

[@user-js4sb4qq2h]

Just found you and I'm thrilled! As a dancer I love having a fellow dancer as a skilled instructor. And I want to know what your fitness apparel company is?! Beautiful colors and design. I'm sure you could coordinate as an affiliate for sales. I want a set in every color!

[@juliemacefield3307]

Thankyou Rachel this was just what I needed today I've been diagnosed with osteoporosis this week and have been so upset about it my back takes all my stress so this was great 👍 see you next time 🙋❤️

[@TheGirlWithThePilatesMat]

Dear Julie, I was sorry to read you have been upset by your diagnosis of oestoporosis, that must have been very difficult for you. Getting a formal diagnosis can be very upsetting and unsettling too- do give yourself time to come to terms with it and know that this is not the end but a new beginning. There are so many things you can do to support the condition, the most important of which is to keep moving and tarining your body in multidirectional movements which will strengthent he muscles and in turn they pull on the bones which helps the bone create more bone. Do look at my Osteo-friendly videos on the channel- they are ideal for you and just as much fun to do. Here is one to get started with:kzbin.infoE5yjqYdbWRk ❤️

[@juliemacefield3307]

@@TheGirlWithThePilatesMat Thankyou Rachel for your kind words I was worried I would have to stop my exercises but the doctor said it's good to carry on with them so I'm much happier now see you on the mat later 🙋❤️

[@Clarky1951]

Good afternoon Rachel. This is what I needed. Wonderful class. Since I arrived home from my vacation in Scotland I’ve had a dreadful cold. I’ve only been doing 10-15 minute videos. And got through a couple of 20 minute videos because I was exhausted and continuously coughing. I managed this whole video today. I feel stretched out and rejuvenated. Somehow my live chat has disappeared from your videos 😞 I haven’t been able to figure out how to fix it. Hopefully I can manage to resolve this issue. I miss reading the comments. It’s Thanksgiving 🍁 weekend here in Canada. So a time for family and gratefulness.❤️

[@TheGirlWithThePilatesMat]

Awww so sorry to hear you've been so unwell after your travels to Scotland. Please rest and give yourself time to rebuild your immunity and strength. Hopefully you'll get the live chat back, try the usual trick of switiching off and back on- that usually works for me! Take care and Happy Canada Day for this weekend, have a wonderful time with your family. Much love, Rachel ❤️

[@user-mm3rc7mt7n]

te rog arata-mi si exercitii pentru anterolistezis L4 si retrolistezis L5 si cu discuri herniate. multumesc

[@ruthwalton5259]

When you inhale do you still keep your core pulled in?

[@TheGirlWithThePilatesMat]

Hi Ruth, when you inhale you want to focus on expanding your ribs sideways to allow more oxygen into your body as your lungs expand, I would focus on that. You can keep a littel core engagement, one of my original teachers used to say about 30% but it is quite a difficult technique and not always possible depending on the movement. The main objective is to keep your core engaged throughout the exhale as this is generally when the support is needed due to the effort of teh exercise. I always say 'exhale on the effort'! Hope that helps xx

[@sallygreatorex2348]

I'm looking at getting a new pilates mat , could anyone recommend any good ones please. I want it a thicker one. Thankyou in advance 😊

[@ruthwalton5259]

@@TheGirlWithThePilatesMat thank you very much for your advice