Benefits of Pilates for Lower Back and Disc Injuries Alexandra Gitlitz June 2017 Course Year 2017 Sydney, Australia
2 Abstract Chronic low back pain can be defined as having pain in the posterior lumbar region. Most of us suffer from back pain at some point in our lives. It is not uncommon in today s society to have clients come to Pilates with lower back pathologies and injuries to encourage physical conditioning. Many of us have a specific reason and diagnosis of why back pain is so prevalent. Some contributing factors to lower back pain include poor posture, loaded movements, pregnancy, obesity, genetics, injury etc.. Through the benefits of Pilates, its principles and a thorough programme of body conditioning and stretching routine, Pilates has been proven to offer support and rehabilitation to effectively improve and prevent these injuries. 2
3 Table of Contents Title Page 1 Abstract 2 Table of contents 3 Introduction 4-5 Case Study 6 Program (BASI Block) 6-7 Conclusion 7 Bibliography 8 3
4 Anatomical Description What is a bulging disc? Our spine is made up of a chain of bones called the vertebrae. There are soft spinal disks that are found between each vertebra. With a healthy spine and vertebrae, we are able to move freely in all planes of motion. Having a slipped or bulged disc means that the disc is protruding beyond the vertebrae causing minimal to severe discomfort, immobility, pain when sneezing, coughing or bending over. 4
5 A pinched nerve caused by a bulging disc can also cause weakness in legs, stiffness and sciatica that travels from the buttocks all down the leg. These are all many forms and issues of bulging discs specifically located through the lower lumbar region L4-L5 of the back. Introduction Because a bulging disc does not always show symptoms, a lot of people have bulging discs without realizing it. Other symptoms of bulging discs include pinched nerves, pain traveling through buttocks, hips, legs and feet. Once someone has a proper diagnosis of any back injury including disc bulge, Pilates can serve a great deal of benefits. Through these benefits and individual supervision, clients will notice changes within their body and develop more awareness of keeping themselves fit, healthy and mobile. 5
6 Case Study In my case study, we will examine 67 year old Sandy, who is an active cyclist, hiker, skier, and swimmer. Sandy has experienced chronic back pain for 4 years due to an injury causing his L4-L5 to have a disc bulge. Other symptoms Sandy mentioned were a tight back, stiffness, and minimal range of movement in spine, hard time bending over, incompetence and achy back when doing weekly activities. Sandy has had limitations of range of motion, rotation and flexibility. Coming up with a Block system to help with these issues for the first 10 sessions we will start to see changes in mobility and functional movement. Program /Block System Block Exercise Notes Warm up Fundamental warm up on mat Foot Work Fundamental Footwork series on the reformer -Roll Down -Pelvic curls (maintain neutral pelvis) - Spine twist supine - Chest lift - Chest lift with rotation - Leg changes - Parallel heels - Parallel toes - V-position toes - Open V- position heels - Open V- position toes - Calf raises - Prances - Single leg heels - Single leg toes Minimize roll down for safety Keeping spine twist supine low range due to rotation and safety 6
7 Abdominal Work Cadillac and Spine Corrector - Bottom Lift with Roll up bar (staying in neutral spine) - Reach In this case, disc bulges require a lot of caution when doing any flexion. Hip Work (strap work) Fundamental Cadillac Spinal Articulation Reformer Stretches Reformer Full Body Integration (F/I) - Frog - Circles down, up - Walking - Bicycles - Bottom Lift (in neutral) - Standing Lunge - Scooter - Knee Stretch in flat back Stability and using core for control Arm Work Arms supine series reformer - Extension - Adduction - Up circles - Down circles - Triceps Leg Work Fundamental on Wunda Chair - Leg Press Standing Help focus on balance and core stability 7
8 Lateral Flexion/ Rotation Wunda Chair - Side Stretch Really important to stretch out QL and lower back. Back Extension Fundamental on Mat - Basic Back Extension - Rest Position to stretch out lower back Roll Down Conclusion As Sandy gets more familiar with the principles and technique of Basi Pilates method, he has more body awareness, improved technique, mobility and agility that helps him with his active lifestyle. Sandy has more knowledge of the muscular system to help him control and activate properly to maintain a healthy lifestyle. Learning how to stabilize the main core muscles will drastically aid in stronger and healthier back. We will continue to have a balanced program and adequate training to maintain strength and decrease any pain and ailments. 8
9 Bibliography 1. Isacowitz Rael and Clippinger, Karen 2011. Pilates Anatomy. Champaign, IL: Human Kinetics 2. https://www.laserspineinstitute.com/back_problems/bulging_disc/ Copyright 2018 Laser Spine Institute, LLC. 3. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4077575/ 4. BASI Pilates. Study Guide & Movement Analysis Workbooks, (Body Arts and Science International, (2000-- 2013). 9