Pilates for a Happy Back | 30 Minute Pilates to Stretch and Strengthen your Back
Тәжірибелік нұсқаулар және стиль
Join me for a 30 minute pilates workout to stretch and strengthen your back and help reduce back pain. After many requests for more back pain relief workouts I've got this new updated one for you. It contains a mix of important stretches to release the tension and pain in the back, as well as core strengthening exercises to help build a stronger body, which in time, with regular practice will help relieve those niggly aches and pains.
There are 540 million people affected globally with lower back pain at any one time and it is the main cause of disability worldwide. In the UK, over the last 20 years, there has been a 12% increase in how likely a person is to experience disability as a result of low back pain; globally, the amount of years people live with low back pain disability has risen by 54% in 25 years.
It is vital that we tackle this as soon as we start to experience it, and also to understand that back pain is manageable with regular exercise. I will take you through a series of Pilates exercises and stretches to help relieve your lower back pain. As always there are a mix of exercises to challenge your mind as well as body, and as always just do what you can.
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Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilates #backpainrelief #backpain
If you enjoyed this video, feel free to buy me a coffee to show your support: ko-fi.com/thegirlwiththepilat...
Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
To Order in the UK click here: amzn.to/3WvZ074
To Order in the US/Worldwide Click here: amzn.to/3XqD4LT
I am featured in the Stay in, Work out campaign with Sport England here:
www.sportengland.org/jointhem...
If you'd like to join my live online classes via Zoom, pop to my website for details;
www.rachellawrencepilates.com
Want to keep in touch? Come join me on my other social channels:
/ rachellawrencepilates
/ thegirlwiththepilatesmat
/ rachel_pilates
Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.
Пікірлер: 100
Brilliant class. I love the slow pace, making it possible to get in the right positions without strain. My back feels longer and more flexible. Thank you Rachel!!
Rachel, you can't imagine how much your classes give me. You explain everything very well. Thank you.
@TheGirlWithThePilatesMat
11 ай бұрын
Wow, thank you!❤ So pleased to hear that 😊
@md06783
9 ай бұрын
@@TheGirlWithThePilatesMat I’m ever so grateful for these videos. I just have a question about the move at 19:29 - I almost couldn’t do the roll over to the knees. It was quite hard for me. Which of your routines could I look into next to work on that?
Thank you Rachel! :) Brillant practice 💛🙏
Loved this class my back feels amazing
Thank you so much Rachel, that’s really helped my back! I’ve just started childminding with my 7 month old granddaughter & I’m really feeling it in my back after all the lifting & bending. Plus gardening, my back was definitely needing some special exercise😊. This was perfect 😊
@TheGirlWithThePilatesMat
4 ай бұрын
You are very welcome - and thanks to you too for that lovely feedback and your kind donation! ❤️
thank you so much Rachel
Rachel, I'm so blessed to have found your classes. When I'm consistently practicing your pilates sessions, I hardly notice my joint pains; so a big 'thank you' from me!!
Rachel, your style is so Chirpy, positive, encouraging-lovely
Thank you ❤
Thank you ❤much needed 😊
Good class need to practice more
Again today! 😊lovely
Thank you
I do feel alot better after doing this. I woke up so very stiff and in pain in my back but after this I feel alot better.thanktou.
@TheGirlWithThePilatesMat
6 ай бұрын
So glad 😌
Hi hi I am 53 yrs old and love doing your classes I can see muscle build up and am so flexible...Don't need other classes Thanku ..for your time
Excellent thank you
Thank Rachel! Gardening killed my back and you revived it ☺️
Great day 25! Perfect after a yoga practice involving a wall, straps and being upside down!
That was the best stretch I’ve had in a long time, will do this most every day until my back feels better. Thank you so much for your time.
Gracias!
Really good class Rachel Thank You x
@TheGirlWithThePilatesMat
Жыл бұрын
You're welocme Jane ❤️
I LOVED THIS!
@TheGirlWithThePilatesMat
10 ай бұрын
Yay!!! So glad you enjoyed it 🤗👏
Can still hear your cold hanging about. Thank goodness your better for your holiday abroad. Finally got to do this video today on a rainy Saturday. Really needed for my back after 3 days in my garden. Moving plants and planting new ones. Felt glorious… You and Kerwin enjoy your holiday. Soak up the sun, indulge and relax.
This was a nice stretch. My lower back feels really good right now. Thanks, Rachel.❤
Such a great video to help my back after doing too much heavy gardening over Easter weekend. Feels better already-will repeat this regularly. Thank you Rachel. 🥰
Hy miss rachel..I have scoliosis an up to now only pilates an your exercise have help me
That was dee-licious, thank you so much, Rachel!!
I love your class. Thank you😊
@TheGirlWithThePilatesMat
10 ай бұрын
You're so welcome! 🤗
That was a lovely stretching session - my back loved it! Thank you so much Rachel. Hope Kerwin and you have a wonderful holiday you both deserve it. 😘
Not sure when you did this class Rachel but it’s so good I’ve bought a “coffee” for you so thank you so much for all your wonderful work for us ❤
Lovely stretch! Just what I needed today ❤
Thanks! You are great!
@TheGirlWithThePilatesMat
3 ай бұрын
You are very welcome - thankyou too! ❤️
Nice and easy!! love it, thanks Rachel
This video was a good start to my Tuesday. Thanks Rachel. Have a great holiday, you deserve a well earned break.
Great stretch my back is feeling better now thank have a blessed day Consuelo from USA Hialeah florida ❤❤
That was beautiful - thank you!
Good morning Rachel Consuelo from Miami florida USA I’ve been following you for five years I love your class I have scoliosis and low back issues
❤lovely stretching! Thank you Rachel! Have a wonderfull day!
A lovely sedate workout. Thank you x
Good stretch also for my right hip. I always love the last stretch at the end. I do this when I step off my bike and feel pain there.
Thanks!
@TheGirlWithThePilatesMat
5 ай бұрын
You are very welcome - thank you too! ❤️
Brilliant really enjoyed that, feel so much better now!🌹😊
Thank you very much Rachel 🙏🏾
Thank you for a very good workout 💐
My whole body is all opened up and relaxed after the workout. Thank you. Have a great day.
Loved the stretching. It was brilliant after loads of gardening.
I couldn’t make the live session but have had a great start to my morning. Thanks for the routine 😊
Am still coming back to this back workout, it feels so good, especially after working in the garden. It's in my favourites.
I was feeling poorly yesterday and slept for more than 12 hours and my back is as stiff as a plank, this exercise came in timely. It has ease a lot. Thank you very much.
Absolutely delightful stretchy session ❤, very gentle and wonderful for those of us with achy backs and sit a lot!😊
Thank you, I thought that it was going to be quite easy going/too easy but it really got going. Thank you for including exercises for upper back!
Hello Rachael Wonderful and energetic work out.. Love the stretches.
Thank you so much for this class today. Just what I needed. It helps a lot. You are amazing.🙏🏾💖
Caught up with this brilliant class having done a lot of gardening and been too busy to do my regular class and these exercises as instructed by your excellent self has really eased a very stiff back. Thank you 🙏 🎉
Thanks
@TheGirlWithThePilatesMat
10 ай бұрын
Thanks @maggiecostello7755 ! ❤️
I very much enjoyed your class 😊 But I must tell you I HAD suffered with chronic back issues and migraines for many years. I was taking a lot of pain killers and doing various treatments, but to no avail. Since I started your classes from March 2020, they have gone and I am virtually pain free. So I Thankyou Rachel from the bottom of my heart for giving me my life back ❤❤❤ You truly are a special person.
@TheGirlWithThePilatesMat
Жыл бұрын
Wow 🤩 What an incredible story Kris, thank you so much for sharing that with us. ❤️ I am so happy for you that you’re out of pain and feeling good. Keep going ! So proud of what you’ve achieved for yourself ❤️❤️❤️🤗
So stiff after working for 3 weeks as a live in carer. Lots of moving & handling. Just the class my back needed. Thanks Rachel just love your classes❤
@TheGirlWithThePilatesMat
10 ай бұрын
You're so welcome! ❤️
धन्यवाद धन्यवाद
Great Mam! Well i have lumbar spondylitis too n i think this is going to help me get rid of my lumbar lbelt😅❤
Bedankt
@TheGirlWithThePilatesMat
Жыл бұрын
And thank you too 😊
Did this class after being out for 3 hours and carrying the groceries …. Helped a lot. Thank you 🙏 one question: whenever I point my toes I get a cramp, either in the toes or under the foot. Can you suggest any foot exercises I could do? Many thanks
@TheGirlWithThePilatesMat
Жыл бұрын
Hi Ana, Try this video for releasing tension in the feet, I think it will help:kzread.info/dash/bejne/onarqKtrY8ann5s.html 🤗
Could you please explain the purpose of proper inhaling and exhaling. Thank you
Hi, Rachel, Another great session! Sorry I missed the live chat as I have a question. Oftentimes when I am doing any position that requires the top of my feet to be flat on the floor, my toes start to cramp up and I have to bring my toes forward to counteract the cramp in order to get the muscles to release. I'm guessing that I probably need to practice stretching the muscles on top of my foot while turning my toes under in order to stretch out those muscles, but wondered what you think? It is very difficult for me to get my big toes to turn under (or bend downward at the joint). Any recommendations for facilitating this movement? Thank you. --Jan
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I just learned the other Day, that Sit ups and Crunches are not healthy at all. Can you show some alternativ exercises?
@TheGirlWithThePilatesMat
Жыл бұрын
Absolutely. Do you have a specific medical condition? Or would you just like to see some options? All the exercises , stretches and mobility work in this session will ease generalised back pain. But I can point you to other vídeos if you have a medical condition? 🤗
@marionwilk4847
Жыл бұрын
@@TheGirlWithThePilatesMat 💞 I am 55 and I have a bad Rektusdiastase. I'm not overweight.
@TheGirlWithThePilatesMat
Жыл бұрын
Hello Marion, I would suggest you try this one as it contains no flexion / sit ups and crunches. 20 Minute Pilates Total Core Workout | Safe for Disc Issues, Osteoporosis and Osteopoenia kzread.info/dash/bejne/oI5n26x7ftDMk9I.html Let me know how you get on. I can suggest others if needed too. 🤗
@marionwilk4847
Жыл бұрын
@@TheGirlWithThePilatesMat thank you so much ❤️ I will try
Thanks!
@TheGirlWithThePilatesMat
Жыл бұрын
That's very kind of you - thanks to you too @kimpine8042! ❤️
Thanks
@TheGirlWithThePilatesMat
Жыл бұрын
That's so kind of you Jean - it's very much appreciated, thank you! ❤️
Thanks!
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks to you too for that kind donation Geri - very much appreciated! ❤️
Thanks!
@TheGirlWithThePilatesMat
Жыл бұрын
You are very welcome lilliefee-in-taiwan. And thank you so much for such a generous donation - it really is appreciated! 🙏🏻🤗❤️
Thanks
@TheGirlWithThePilatesMat
Жыл бұрын
You are very welcome Dee - thankyou to you too! 🤗
Thanks
@TheGirlWithThePilatesMat
10 ай бұрын
You are very welcome @deemullis5106 - thank you too! ❤️
@user-dh5pw4zw7n
8 ай бұрын
Ended with a back ache