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Article 1 Pilates: ancient secrets for modern rehabilitation Article 2 Proprioception and Balance Training Article 3 Pilates and low back pain during pregnancy     |
 The benefits of Pilates exercise in decreasing low back pain during and after pregnancy By Yoav Nagar, D.C. Studies have shown that about half of all pregnant women suffer from low back pain. The pain usually starts around the twelfth week and continues up to six months postpartum. Pain medication together with ice and ergonomic modification are some of the more common ways to treat back pain in pregnancies. A good low back exercise program will help decrease stress on the low back making pain less likely. A prenatal fitness regime that includes low back strength exercises is the key to pain prevention. One of the most effective ways to achieve this goal is with Pilates based exercise. Low-back pain during pregnancy can be classified into three types: 1. Lumbar pain: This pain can originate from multiple sites, most commonly the facet joints, low back muscles or the supporting ligaments. As the uterus expands it also moves up and forward in relation to the pelvis. The abdominal muscles become less effective at maintaining neutral posture, so their ability to help stabilize the pelvis decreases. The burden shifts to the low back muscles, which become strained. 2. Sacroiliac pain: As pregnancy progresses, the amount of the hormone relaxin, which allows pelvic expansion to accommodate the enlarging uterus, increases, reaching its peak concentration at the 14th week. Movement in the sacroiliac joints can cause discomfort when the pain-sensitive ligamentous structures are stretched. 3. Night back pain: Some women have night back pain exclusively. As muscle fatigue accumulates throughout the day, it culminates in back pain at night. Another cause of night back pain is daylong biomechanical stress from sacroiliac dysfunction or mechanical low-back pain from altered posture produces symptoms at night. Circulatory changes during pregnancy may also contribute to low-back pain at night. Proper posture can prevent unnecessary mechanical stress on the low back. Pregnant women should understand that weight gain and hormonal changes place more stress on their low back and pelvis at a time when ligaments and joints are becoming more lax. Improved posture can be achieved with typical Pilates exercises. Women should start Pilates prior to becoming pregnant and continue throughout the pregnancy. Pilates exercises help women maintain neutral spine posture that avoids excessive low back curvature. Pilates exercises are prescribed to improve the strength and condition of supporting structures. The exercises help the patient maintain a neutral spine posture, promote biomechanical efficiency, and minimize stress on the back. Pilates exercises may prevent and relieve lumbar and sacroiliac pain. Because Pilates is known for improving posture by strengthening abdominal and back muscles, it is important for a healthy pregnancy. Training the lower abdominal muscles helps provide muscle memory, which will help to shorten the pushing stage of delivery. Pilates also trains the abdominal wall so that it returns to a flatter shape more quickly after delivery. |