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GET FIT Pilates

Find Your Inner Strength

Develop a balanced, healthy body with strong, flexible muscles that promote better posture, steadier balance and optimal physical and mental well-being with Pilates.

Why Dancers, Celebrities, Athletes Love Pilates

Pilates benefits everyone by stimulating deep core stabilization, improving total strength, spinal alignment, balance, breathing and endurance. It’s used to rehabilitate injuries. Pilates exercises are famous for building bone density and greatly improving joint health, and is commonly used by athletes looking to improve at tennis, golf, triathlons and more.

Our Pilates is Only Taught by Highly Trained Professionals

GET FIT Morgan Hill offers the most knowledgeable Pilates instructors in the region.  Certified GET FIT Morgan Hill Pilates trainers specialize in teaching you precision movements to achieve complete body-conditioning for both men and women in private or small-group class Pilates sessions.

What Can Pilates do for You?

Pilates Engages You and is a Great Way to Help you Improve:

  • Your golf game: hit the ball further and straighter, building strength while simultaneously    increasing stability, flexibility, balance and core control: all the elements proven to be essential for a great swing.
  • Your tennis swing: develop a greater range of motion and muscular endurance to get the most out of your game.
  • Your time on the slope: create structural alignment in your body to improve dynamic muscle engagement for cat-like reflexes on the ski slope.

6 Pilates Exercises to Relieve Lower Back Pain

Pilates Exercises for Lower Back Pain

The Neutral Spine position taught in Pilates is used as the ideal posture for our bodies. Knowing how to find the neutral spine position is crucial for doing many Pilates exercises correctly. Neutral spine is the natural position of the spine when all 3 curves of the spine cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment.

The exercises below can be used as a guide to relieving non-specific Lower Back Pain (not as a result of an acute injury or condition), and are recommended to be done daily to most effectively relieve and prevent Lower Back Pain.

1. Pilates Lower Back Pain Relieve Pelvic Tilt

This simple but effective exercise gets the deep core muscle switched on and builds strength in the support system of the spine.

1. Lay on your back in Neutral Spine (relaxed back muscles and natural curves), knees bent and feet flat on the floor.
2. Breathe out and gently engage and engage the pelvic floor muscles (those that stop you from urinating), then pull the navel in toward the spine so that the lower back IMPRINTED into the floor.
3. Breathe in and relax the muscles and return to Neutral Spine.

Imprinting may be the most basic Pilates exercise there is, and yet it can also be one of the most profound. It is one of the first positions you learn when beginning Pilates training and serves a couple of purposes in your practice.

6. Pilates Lower Back Pain Relieve on All Fours

This exercise works the entire stabilizing muscle system for the torso.

1. Kneel on all fours, ensuring the hands are under the shoulders, the knees are under the hips, and the spine is in neutral.
2. Without moving the torso at all, reach one arm forward and the opposite leg back keeping the finger tips and toes on the ground.
3. Lift the extended arm and leg off the ground, keeping the navel pulled in to help stabilize the torso. Hold for a few second before bringing the hand and leg back down and to the start position.

If you've had to readjust, you will know if you have moved the torso during the exercise. Try to correct this with each repetition. Repeat 3-5 times each side.

If you find it too difficult to control the torso and spine when lifting the arm and leg, you can omit the lift until you have the strength in the core, or do the entire exercise but with arms and legs separately.


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2. Pilates Lower Back Pain Relieve Abdominal Perfect Crunch

Chest lift with legs at tabletop position

Core and abdominal strengthening exercise.

1. Lay on your back in Neutral spine, knees bent, feet flat on the floor and hands behind the head. Pelvic floor and other core muscles engaged.
2. Breathe out and lift the head and chest keeping the stomach pulling flat (not doming toward the ceiling), and pelvis still (not tilting toward you.)
3. Breathe in to lay the head back down.


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3. Pilates Lower Back Pain Relieve Supine Spinal Twist

Rotation helps to stretch the back muscles and controlling this movement also helps to strengthen the oblique muscles to further support the spine.

1. Lay on your back, knees bent, feet flat on the floor and arms stretched out to the sides.
2. Keep knees together, slowly take the knees over to one side, keeping shoulder blades in contact with the floor.
3. Breathe out pulling your navel into your spine and return the knees back to the center.
Repeat the exercise 3-5 times to each side, alternating sides.
You may choose to also hold the stretch position for 10-15 seconds.

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4. Pilates Lower Back Pain Relieve Hamstring and Hip Flexor Stretch

There is a strong correlation between Lower Back Pain and tight hamstrings and hip flexors. Stretching these muscles helps to immediately relief tension in the back and continued stretching over time will help improve the posture in the lower back.

Hamstring Stretch

1. Lay on back. One leg bent (foot flat on the floor) and other leg lifted straight towards the ceiling.
2. Keeping leg straight, pull the leg towards you as much as possible without twisting, until you feel a stretch.
3. Keep breath flowing and try to relax. You should feel a stretch in the back of the thigh.
Hold for 15-20 seconds and then repeat with the other leg.


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5. Pilates Lower Back Pain Relieve C Curve

Moving the spine using the abdominal muscles as done in this exercise, helps to not only stretch and relieve tension in the back muscles, but also helps to strengthen the core and abdominals. It immediately creates a greater ease of movement in the spine.

1. Sit tall with the legs bent comfortably out in front and feet on the floor. Hands placed on the back of the thighs.
2. Breathe out and begin curving the spine starting from the tailbone, rolling backwards until arms are straight and the whole spine is curved in a C-shape. You should feel as though the navel is the furthest point pulling backwards.
3. Hold there and breathe in. Breathe out and bring the body forward, keeping the C-curve, until shoulders are over the hips, then stack the spine up to a straight, tall position. Repeat 6-10 times.

Tip: Try to keep the pelvic floor lifted and each vertebra lifted off one another throughout the entire exercise, rather than a sinking feeling into the curve.


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6. Pilates Lower Back Pain Relieve on All Fours

This exercise works the entire stabilizing muscle system for the torso.

1. Kneel on all fours, ensuring the hands are under the shoulders, the knees are under the hips, and the spine is in neutral.
2. Without moving the torso at all, reach one arm forward and the opposite leg back keeping the finger tips and toes on the ground.
3. Lift the extended arm and leg off the ground, keeping the navel pulled in to help stabilize the torso. Hold for a few second before bringing the hand and leg back down and to the start position.

If you've had to readjust, you will know if you have moved the torso during the exercise. Try to correct this with each repetition. Repeat 3-5 times each side.

If you find it too difficult to control the torso and spine when lifting the arm and leg, you can omit the lift until you have the strength in the core, or do the entire exercise but with arms and legs separately.


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