Lower back pain is a prevalent issue affecting people across all walks of life, often attributed to poor trunk muscle endurance. As research indicates, this muscle endurance is crucial in maintaining spinal stability and preventing non-specific lower back pain. One effective method to improve core strength and rectify muscle imbalances is through Pilates.
The core comprises various muscle groups that work together to support the spine and pelvis. When these muscles lack endurance or strength, it can lead to dysfunction and pain. The McGill Torso Endurance Tests serve as an important tool in assessing the endurance capacity of the trunk muscles. These tests include evaluations of flexion and extension endurance, as well as side plank holds.
Notable studies provide normative data for these tests, demonstrating the average endurance performances in athletic and general populations. For instance, a study by Anderson et al. (2014) found average endurance times of 160 seconds for flexion and 101 seconds for extension. In contrast, Evans et al. (2007) reported significantly higher times for state-level athletes, showing a need for targeted training to achieve better endurance.
Aside from endurance, muscle balance is vital. The flexion/extension ratio and side plank ratios are critical indicators of core health. An ideal flexion/extension ratio is considered to be less than 1.0, while side plank ratios should be approximately 1:1. Imbalances can lead to increased risk of low back injuries and chronic pain.
Kendall and Boynton (1950) laid the foundation by linking core muscle imbalance and weakness to low back pain. This research underscores the need for targeted core training to promote a balanced and strong core.
Pilates is an exceptional exercise modality tailored for strengthening core muscles. Its low-impact nature makes it accessible to everyone, from athletes to those with chronic pain. Here’s how Pilates can specifically benefit your core endurance and stability:
1. Core Engagement: Pilates emphasizes engaging the core muscles during exercises, facilitating better muscle coordination and endurance.
2. Balanced Strengthening: Exercises are designed to strengthen all parts of the core, including the deep stabilizing muscles, which are often neglected in traditional workouts.
3. Improved Flexibility: Pilates promotes flexibility, which can alleviate tension and improve overall spinal health, reducing the likelihood of injury.
4. Postural Awareness: The focus on alignment in Pilates fosters awareness of body mechanics, helping to correct postural imbalances that contribute to back pain.
5. Mind-Body Connection: Pilates encourages mindfulness and concentration, enabling individuals to understand their bodies better and make informed adjustments during movement.
Next time your Pilates instructor cues a side plank, remember that this exercise aims to cultivate a strong, balanced core—one of the most effective strategies to prevent low back pain. With the backing of scientific research and its focus on core strengthening, Pilates can play a transformative role in enhancing muscle endurance and rectifying imbalances.
So, whether you’re a seasoned athlete or just starting your fitness journey, incorporating Pilates into your routine can be a game-changer for your back health. Strengthen your core, and you’ll be well on your way to alleviating back pain and enjoying a healthier, more active life!
Find out more about Pilates at CSSM.
Pilates instructor Kim Van Hoorn says rather than “treat” conditions, Pilates improves movement and helps to relieve pain. “I work to help people overcome their back and neck pain, manage restrictions with arthritis, rehabilitate joint injuries, improve balance, build strength and increase bone mass in osteoporosis. I also love keeping people strong throughout their pregnancies and beyond.”
According to Kim, clients are surprised at how easily a problem area can be identified. “We have elite athletes coming in who are very strong and fit but have pain or an injury. We can find a muscle not doing its job properly and they are surprised at how quickly that muscle tires and how we can progress exercises to keep Pilates continually challenging.”
“I love that my clients are very pro-active leading to great, long term results. There is a huge variety in the people and conditions I see, keeping each class interesting. I also love getting to know people and hearing about their lives.”
Kim has first-hand knowledge in the role pilates can play in pre and post-natal health but also has extensive experience treating and rehabilitating AFL and dance injuries.
Anderson, B. E., Smith, B. S., & Byrd, R. (2014). Core endurance relationships with athletic performance in male and female collegiate athletes. International Journal of Sports Physical Therapy, 9(5), 604–612.
Evans, K., Refshauge, K. M., & Adams, R. (2007). Trunk muscle endurance tests: reliability and gender differences in athletes. Journal of Science and Medicine in Sport, 10(6), 447–455. https://doi.org/10.1016/j.jsams.2006.09.003
McGill, S. M. (1999). Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics Publishers.
Kendall, F. P., & Boynton, D. A. (1950). Posture and pain. Williams & Wilkins.
Kloubec, J. A. (2010). Pilates: how does it work and who needs it? Muscle & Nerve, 41(6), 761–767. https://doi.org/10.1002/mus.21651
Cruz-Ferreira, A., Fernandes, J., Laranjo, L., Bernardo, L. M., Silva, A., & Barbosa, T. M. (2011). A systematic review of the effects of Pilates method of exercise in healthy people. Archives of Physical Medicine and Rehabilitation, 92(12), 2071–2081
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