Strong core = reduced low back pain
This week I came across a really cool systematic review on Pilates concerning chronic low back pain (referenced at bottom of email).
A systematic review is when researchers take numerous individual studies and discover statistical data. This particular systematic review is based on high quality randomized controlled trials (very impressive!).
Here is what they found: after 12 weeks of twice weekly Pilates sessions, participants’ chronic low back pain was clinically significantly reduced for up to 24 weeks. COOL!
Not only that, their functional capacity dramatically improved.
One high quality article showed that after 6 weeks of mat Pilates training or 6 weeks training with Pilates equipment (equipment includes: tower or trapeze table, reformer, barrel, and chair), participants with chronic low back pain had similar improvements. However, with these participants the studies demonstrated that equipment based Pilates sessions showed better and longer lasting results than with mat Pilates. So while mat Pilates is definitely amazing, several studies report that equipment Pilates produces superior results. AMAZING!
The review recommends people with chronic low back pain to consistently do Pilates training greater than 2 to 3 times per week and lasting an hour.
One really interesting finding in this systematic review is that ultrasonic examinations confirmed participants using Pilates equipment show thicker transverse abdominal (TVA) muscles, representing that more TVA muscles are being activated during their Pilates sessions. The TVA is part of the deep inner unit (along with the lumbar multifidi, diaphragm, pelvic floor) which helps stabilize the spine.
The inner unit works like a soup can: the diaphragm at the top, pelvic floor at the bottom, while the transverse abdominals wrap all around the sides with the multifidi connecting at the back. All of these muscles work together to stabilize the spine. The inner unit also acts like a corset, cinching in your waist like a belt and flattening your tummy.
Already do Pilates equipment? Amazing! Stick with it! The hard work you are doing is preventing chronic low back pain, which often effects 80% of people at some point in their lives. Results don’t happen overnight, the key is to be consistent with 2-3 weekly sessions. The referenced review demonstrates results will appear after 20 cumulative hours.
lumbar multifidi
References
Lin HT, Hung WC, Hung JL, Wu PS, Liaw LJ, Chang JH. Effects of pilates on patients with chronic non-specific low back pain: a systematic review. J Phys Ther Sci. 2016 Oct;28(10):2961-2969. doi: 10.1589/jpts.28.2961. Epub 2016 Oct 28. PMID: 27821970; PMCID: PMC5088161.
