Why my back hurts after doing Pilates?
The first answer that comes to my mind is: “because your professor is not good enough”. But before throwing firewood to the fire, I must clarify some issues.
The possible causes that story next are for people with a normal spine, I mean with no problems in her/his back. In case of having some pathology you would have to seek medical attention from your physician and your teacher of Pilates.
One of the reasons can be by excessive training
When we made the typical knocked down exercises on the ground, for example the stretching of the legs forward , we are toning the lower part of the back, but many instructors who have not updated themselves think we are doing abdominals. After ten minutes of working out the lower part of our back (the trainer thinks that we have been making abdominals) they send another exercise to us of other ten minutes to fortify the same lower part of the back muscles.
But this common failure of the muscular location of the exercise also has a more serious disadvantage. When time past by, if we supported the pain, we will get very strong back by the intense training, but weak abdominals (straight internal of the abdomen), since we have not trained them correctly. This disproportion can create instability in pelvis and the spine proving a quite severe injury.
Incorrect positions when we use machines to do Pilates.
In the “reformer machines” or using the newest ones, the technique of performance of the exercises is VITAL. A non correct posture or position can make us to work out the lower part of the back instead of the upper part what it will cause pain in the lower zone of the back.
Lack of warming up our muscles.
Although your positions are correct and you are prepared, toned and well trained the lack of warm up your muscles or doing in non correct way before doing the exercises can cause small injuries (micro muscular breakage) that with time can be turned in an acute pain.
Lack or little flexibility
Although this never would have to happen in a center of Pilates, since the philosophy of Pilates gives to the flexibility the importance that it has. It happens very often that the Pilates’ teachers give a lot importance to the flexibility and by experience I know it, more than what would have it. To have a strong musculature is as important as it is to have flexibility.
Many of the average and advanced exercises of Pilates require so much of strength as of flexibility. Many male and female students who come from fitness and have toned, strong abdominals and trying Pilates think they are able to do these exercises easily. But although they have the necessary strength, in most of the cases they do not have the necessary flexibility and this flexibility is necessary along with the suitable technique. The result is they force their back too much or they stretch so much that soon they suffer muscular pain.
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