Back Pain Kept
Coming Back...

Back Pain Kept Coming Back, Until I Switched to Pilates

A randomized controlled trial (RCT) published in the Irish Journal of Medical Science

(2025) compared the effects of Pilates training with general home exercisein individuals experiencing subacute low back pain (the stage before chronic).

After 8 weeks of training, results showed:

• The Pilates group experienced a significant reduction in pain (p = 0.010)
• Continued recovery was observed even after the program ended (p = 0.002)
• Quality of life and mobility improved notably

1. Why does back pain happen?

Chronic back pain can result from a combination of interconnected factors, particularly when the body loses its internal stability. This often happens when the deep core muscles which are meant to support the spine become weakened due to poor posture, prolonged sitting, or improper movement patterns in everyday life. When the core is not functioning effectively, surrounding muscles and ligaments around the spine are forced to compensate, leading to tension, fatigue, and over time, early signs of degeneration in spinal discs or nearby structures. These combined conditions contribute to recurring back pain, which, if left unaddressed, can gradually worsen and significantly impact one's quality of life.

Even if you are not currently experiencing pain, you may still be at risk: especially if you spend long hours sitting, or if your posture while walking, standing, or resting is imbalanced. Without realizing it, your body may already be storing tension. And when you perform daily tasks like getting out of bed, taking a shower, putting on shoes, or climbing stairs, pain can suddenly arise. Once it appears, it often returns again and again. That's why early prevention is not just important, it's essential.

2. So how do we solve it?

To effectively reduce pain, you must first become aware of your body's misalignments and reactivate weakened core muscles to restore proper spinal and pelvic stability. This includes improving hip mobility, thoracic (upper back) mobility, and correcting movement mechanics.

The goal is to restore functional movement and re-balance the body, so pain doesn't keep coming back.

3. Why does Pilates help with back pain?

• Pilates is built on the principle that "all movement starts from the core"
• The breathing technique stimulates deep muscles and helps reduce tension
• It enhances mindful awareness, leading to more controlled, high-quality movement
• Improves both stability and mobility, promoting optimal body alignment
• It's safe and accessible for people of all ages, with low injury risk