Tackling the chronic back pain epidemic through movement

Here is a short but useful blog post discussing some lower back exercises for improved mobility and strength.

When it comes to chronic pain, the most common single type of chronic pain is lower back.

For many, lifestyle factors are important contributors to the exacerbation of the pain. The pain is often worsened by carrying small children, sitting at desks all day, looking down at electronic devices, carrying bags and general bad posture.


Fortunately, exercise can positively impact this chronic pain experienced by many. In particular, we have seen mobility exercises such as the Cat-cow stretch (all fours) and fetal roll (back) which target the lower back aid in pain management.

Strength exercises for the lower back such as superman’s, Supine hyper-extensions and Bird dogs (all fours) can also be very beneficial.


At our FIT Pilates and outdoor Bootcamp sessions we aim to frequently programme these exercises, to promote a stronger and more mobile back!


Please follow the links below for how to perform some of the exercises mentioned above.

 

Bird Dog

https://www.youtube.com/watch?v=wiFNA3sqjCA

Cat Cow

https://www.youtube.com/watch?v=y39PrKY_4JM

If you like any more advice or guidance on how to execute exercises safely to build a strong core and reduce back pain then please get in touch or come along to one of our FIT classes. 

What is FIT Pilates & why you need to try it!

FIT Pilates

In 2017 Lucy trained as a Pop Pilates instructor and has been offering Pilates classes every Tuesday evening at 7.45pm at Speldhurst Village hall (outside in late spring/summer) in Kent. Classes have been a huge hit with our FIT members and each week we have a lovely group of people meeting for a great workout. We also get a chance to relax and chat after class with tea and healthy treats every week!

All you need to do is turn up and bring a mat – first session is FREE.

So what is Pop Pilates?

POP Pilates is an incredible fusion of ab-chiselling and total body defining moves choreographed to upbeat and fun music. The class is an intense, mat-based workout that challenges you to flow from one exercise to the next, developing a rock solid core while leaving no muscle untouched. This format takes classical Pilates to the next level like you’ve never seen before.


While POP Pilates moves and exercises all originate from classical Pilates, the class design, relationship with music, sequencing and reps, differ from reformer classes and traditional mat classes. The fundamentals of breathing, core engagement and powerhouse-based movements are shared, however, the emphasis on moving to the beat of upbeat music is what makes POP Pilates so unique. Participants love that each class is different whilst still developing their strength, coordination, flexibility and having fun at the same time.

Why you should try it!

All the classes are suitable for all abilities as all the moves and exercises have beginner, intermediate and advanced variations. Everyone is working at their own fitness ability and we want everyone to be confident and comfortable throughout the class. The class is a mixture of standing and mat based exercises that will build strength, flexibility and a solid core. Your body will be more toned and challenged week by week!

Benefits

  • Lose weight and tone up
  • stronger core
  • improved posture and alignment
  • alleviated back pain
  • increased flexibility
  • increased agility
  • better body awareness and mind/body connection
  • non-competitive
  • meet new people
  • stay motivated and inspired
  • healthy treats and tea every week!

To book a free introductory class email familyinspiredtraining@gmail.com or message us on Facebook!