Low back pain has become increasingly common among adults, often stemming from poor posture, sedentary lifestyles, or muscle imbalances. Whether the discomfort is occasional or chronic, it can disrupt daily life and limit functionality. Pilates is a promising solution with its focus on core strength, flexibility, and balanced movement patterns.
“As a long-time Pilates instructor, I’ve seen countless clients turn to Pilates to help manage low back pain, and they often experience significant relief,” says Theresa Barone, director of Pilates at Life Time. “What’s exciting is that it’s not just about maintenance — over time, I’ve seen those with low back pain actually grow out of the pain and feel stronger and more in control of their bodies.”
We spoke with Barone about some common causes of non-specific low back pain, as well as effective Pilates strategies that can provide relief.
Common Causes of Low Back Pain
Non-specific low back pain can range from mild discomfort to severe, debilitating pain, according to Barone. Some common causes include the following:
- Prolonged sitting. Sitting for long periods can tighten the hip flexors, deactivate the glutes, shorten the hamstrings, and disengage the core — all of which can create stress in the lower back. “When you sit all day, your body compensates in ways that eventually lead to pain,” says Barone. “It creates a cycle of discomfort that’s hard to break without intervention.”
- Postural misalignment. An anterior pelvic tilt — often caused by tight iliopsoas muscles — pulls the lumbar spine forward and reduces space between the vertebrae, leading to compression and strain in the low back. “The iliopsoas muscles make up your hip flexors. When they’re tight, they pull the pelvis forward, like tipping a bucket,” explains Barone. “That forward tilt makes it harder to stabilize and move without pain.”
- Overexertion and improper movement patterns. Overtraining, using poor form during exercise, or lifting with incorrect mechanics can all contribute to or worsen back pain. “The body finds ways to compensate when movement isn’t efficient,” Barone says. “And those patterns build up over time, leading to wear, tear, and discomfort.”
Persistent low back pain can also take a toll beyond the physical. “When you hurt every day, you stop moving — and that affects your energy, your sleep, and your overall outlook,” says Barone. “You get into a cycle of stress and inactivity that can feel impossible to escape.”
But it’s not permanent. “There’s a way to break that cycle,” she continues. “In Pilates, we start with micro-movements to align and activate muscles that may not have fired in a long time. It’s gentle, specific, and safe — but it’s also progressive. You’ll gain strength, mobility, and confidence. Unlike other pain-relief modalities that focus only on restoring function, we go beyond that. The goal is to get you back to full movement and doing what you love.”
Why Pilates for Addressing Low Back Pain
Pilates focuses on balancing the body, strengthening weak muscles, and increasing flexibility. Unlike many general fitness programs, it helps correct the muscular imbalances that often underlie back pain.
“Pilates helps lengthen the lower back, activate the core, and align the pelvis,” Barone says. “We target ‘powerhouse’ muscles like the abs, inner thighs, and glutes — the ones that go unused when you’re sitting all day. By restoring balance, we reduce pain and improve how you move and feel every day.”
These are some of the key benefits of Pilates for low back pain:
- Strengthening the deep abdominal muscles that support the spine. Pilates trains the transverse abdominis — the deepest layer of the abdominal wall, often referred to as the body’s anatomical girdle. “We teach you to pull the muscle ‘in and up’ using a scooping action,” explains Barone. “That creates more space between the joints of your spine and relieves compression. Over time, this engagement becomes unconscious — something your body does on its own to support you all day.”
- Promoting neutral pelvis and spinal alignment. A neutral pelvis provides the strongest and most stable base for movement. “If your pelvis is tilted too far forward, it leads to tightness and weakness in other areas,” says Barone. “One of the first things we work on is finding neutral. When you move from that position, you’ll feel more supported and less strain in your low back.”
- Enhancing body awareness. Pilates uses props, verbal cues, and hands-on feedback to deepen your connection with how you move. “Props can help isolate or activate specific muscles, and imagery-based cues help clients make the right connections,” Barone says. “A tactile cue — like a gentle hand placement — can have a longer-lasting effect than words alone. These tools empower clients to take what they’ve learned in the studio and apply it in everyday life.”
“The ultimate goal is for you to not only experience these benefits during class but to carry the awareness and techniques into your daily routine,” she adds. “That’s where lasting change happens.”
3 Pilates Exercises for Low Back Pain Relief
Barone recommends these foundational movements to start relieving low back pain:
1. Clockwork
“This exercise promotes awareness and control of your pelvic positioning, which supports your low back,” says Barone. “Finding even weight distribution in your pelvis helps you identify a neutral pelvis position, which is essential for relieving low back tension.”
- Start by lying down on your back with your knees bent and feet flat on the floor.
- Think of your pelvis as a clock: Tilt it forward to 12 o’clock (toward your belly button), then back to 6 o’clock (toward your pubic bone) while maintaining balanced contact at three points: your sacrum and both sides of your pelvis, or what we call the “pelvic triangle.”
- Focus on isolating your pelvis and keep your legs and upper body relaxed.
- Perform five to 10 gentle tilts to explore and find that balanced midpoint.
2. Iso Abs
“This simple move activates the transverse abdominis, which can help stabilize your lower back,” Barone explains. “This is a great exercise to begin a Pilates session or prep your core for other workouts.”
- Lie on your back and place your hands on your thighs.
- Gently press your hands and thighs into each other while pulling your belly button up and in toward your spine.
- Engaging deep core support, hold for a few seconds before returning to a neutral position.
- Repeat 3 to 5 times.
3. Bridging
“This classic Pilates move strengthens the glutes and promotes pelvic stability, which are all important for reducing lower back pain,” says Barone.
- Start by lying on your back with knees bent and your feet flat and hip-width apart.
- Tilt the pelvis to imprint the low back on the floor below you, then lift your hips slowly, keeping your tailbone slightly tucked and your ribs drawn in. If you feel it in your low back, your pelvis might be tilted too far or your ribs might be flaring.
- Press through the “triangle” of your foot (big toe, pinky toe, and heel) and aim to fully engage (squeeze) your glutes to protect your spine.
- Return to the starting position slowly and carefully.
- Repeat five to 10 times.
How to Make Pilates Part of Your Routine
Pilates can be a powerful complement to any health and fitness routine, and practicing these foundational exercises before your workouts can improve alignment and reduce your risk of pain or injury.
If you’re interested in exploring Pilates further, Barone suggests beginning with a private Intro to Pilates session at Life Time. “A skilled instructor will assess your unique needs and develop a personalized plan to help you relieve discomfort and build strength,” she says. “You’ll get feedback that’s specific to your body — and that’s how you make real progress.” (Learn more: “Everything to Know About Pilates at Life Time”.)
