Using Wall Pilates to Relieve Back Pain (2024)

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February 10, 2023

Back pain is a common issue that affects millions of people worldwide. While it’s not always easy to diagnose the cause of back pain until you isolate muscle or joint that is out of whack, there are some overarching issues that can cause back pain. These issues include poor posture, repetitive motions (during sports or other activities), and long periods of inactivity.

While there are many treatments for back pain, such as medication and physical therapy, one of the most effective and accessible ways to relieve back pain no matter the cause is through Pilates.

Pilates is a form of exercise that focuses on strengthening the core and improving posture, flexibility, and balance. Generally pilates is done on a table or the floor but if these aren’t accessible for you, you can try wall Pilates. Wall Pilates utilizes the stability and support of a wall to perform various exercises.

Tip: If you have severe back pain, you should always consult a doctor before trying to diagnose and treat yourself.

Why Wall Pilates?

Why try wall Pilates for your back pain?

Improves posture: Wall Pilates helps to correct poor posture by strengthening the muscles in the back, neck, and core. This improved posture can help to reduce the stress on the back, reducing the risk of back pain. Poor posture can pull a number of muscles or joints out of alignment and remember, it’s all connected. So improve your posture and you can begin to improve your alignment!
Strengthens the core: The stronger the core, the easier it is to have good posture. The core muscles play a crucial role in supporting the back, and wall Pilates is an effective way to strengthen them. By strengthening the core, you can improve your posture, stability, and balance.
Relieves tension: Wall Pilates can help to relieve tension in the back by stretching and massaging the muscles. This increased blood flow can help to reduce pain and promote healing.

Wall Pilates Poses

Here are three wall Pilates poses to try:

Wall sit: Stand with your back against a wall, and slowly lower yourself into a sitting position, keeping your back flat against the wall. Hold for 30-60 seconds, and then slowly stand back up.
Wall Plank: Place your hands on the wall, and step back so that your body is in a straight line, like a plank. Hold for 30-60 seconds, and then slowly step back towards the wall.
Standing Hamstring Stretch: For this you can use a wall or a chair. Stand facing a wall or chair. Lift your leg out in front of you and either place your foot flat against the wall or resting on the chair. Keep your leg straight, but don’t lock the knee. Lean forward, bending at the waist, until you feel a stretch in the back of your thigh. Hold for 30-60 seconds, and then switch legs.

Wall Pilates is an effective and accessible way to not only relieve back pain but strengthen and stretch the muscles in order to help prevent back pain in the future. By improving posture, strengthening the core, and relieving tension, wall Pilates can help to reduce back pain and promote healing. Give these three poses a try, and see how wall Pilates can help you to manage your back pain so you can feel better and do more!

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FAQs

Can wall Pilates help with back pain? ›

Whether you are struggling with chronic back pain or just want to get more active and healthier, Wall Pilates is a great option to get in shape. With these low-impact, gentle moves, you will get a stronger core and be more balanced, flexible, and aligned.

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Do wall Pilates actually work? ›

“Wall Pilates is great for improving stability, balance, strength and control,” explains Callie Jardine, a Pilates instructor and founder of Sweaty Studio.

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Does the 28-day wall pilates challenge work? ›

The 28-day wall Pilates program did wonders for my back pain — more than meds, heating pads, or ice packs had ever been able to accomplish. Whether this was a result of all the targeted core work, the dedicated days to full body stretching, or a combination of both, my lower back felt better than it had in years.

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How many times a week should you do Wall Pilates? ›

As a beginner, it's recommended to practice wall pilates at least twice a week, but many find three times a week to be more effective.

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How long does it take for Pilates to help back pain? ›

You can incorporate equipment into your practice, but it is certainly not essential, meaning you can also do it from anywhere. Lower back pain that has been present for six months or longer is seen to improve over around three months of doing Pilates for one hour twice a week.

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What is the difference between Pilates and Wall Pilates? ›

Wall pilates is a twist on traditional pilates that includes a wall - where traditional pilates mainly involves exercising on mats or using machines like reformers; wall pilates adds a new dimension by incorporating the use of (you guessed it) a wall to press upon with your feet, arms, back, or side.

Is 20 minutes of Pilates a day enough? ›

Is 20 minutes of Pilates a day enough? If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape. And if the alternative is not doing Pilates at all, then it's even better (you gotta work with what you've got).

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Is there a totally free wall Pilates app? ›

WallFIT. WallFIT introduces a novel approach to fitness by incorporating the use of a wall to enhance traditional Pilates exercises. This free wall Pilates app is designed to cater to individuals looking to elevate their fitness routine from the comfort of their home.

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Does Wall Pilates reduce belly fat? ›

Spot reduction, or losing fat in specific areas of the body, is not possible. The best way to lose belly fat is to focus on overall weight loss through a combination of exercise and diet. Wall Pilates can help you tone your abdominal muscles, but it won't specifically target belly fat (1).

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What equipment do I need for wall Pilates? ›

Wall Pilates turns an ordinary and often⁢ overlooked ⁤part of your home into a canvas ‌for an ⁣incredibly effective, full-body ⁤workout. All you need is a ⁣clear wall space, a yoga mat, and a few‍ basic Pilates props — usually a Pilates ring, a resistance band, and perhaps⁣ a small ball.

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Does BetterMe wall Pilates actually work? ›

Wall Pilates isn't the most effective form of exercise for weight loss, as it primarily focuses on strength, balance, and flexibility (7). It's not intense enough to provide significant calorie burn, and a consistent cardiovascular exercise routine would be more effective for weight loss goals.

Why is Wall Pilates so effective? ›

“Unlike traditional Pilates, your feet are typically elevated throughout most of the workout, so you may experience increased circulation, improved digestion and sleep and reduced muscle cramps.”

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Is Pilates Wall Workout legit? ›

In addition to weight loss Wall Pilates will help build muscle, burn fat, improve flexibility and reduce stress. Overall, it is a great book that has a lot of possibilities. It is easy to read and follow and is a great book to have in your home library.