Move · Videos · Pilates · 29 min

Pilates for Chronic Back Pain

Pilates for Chronic Back Pain — video by NHS Watch on YouTube · 29:16

Video by NHS on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

An NHS Fitness Studio class designed for people with long-term back pain: standing posture and side stretches, a supported roll-down, cat stretch and thread the needle, bird dog, half plank, clams and side-lying leg work, then gentle back releases.

  • 29 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 14

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  1. Standing posture: feet parallel, knees soft, belly drawn in, glutes gently engaged and the spine lengthening up. 0:37
  2. Shoulder rolls and arm circles, then side bends with the knees bent and a crossed-elbow stretch reaching up. 1:46
  3. Inner-thigh stretch: wide legs, feet turned out, bend the knees and rest the hands or elbows on the thighs. 3:47
  4. Supported roll-down: hands on the thighs, lower with a flat back, then round and roll up, squeezing the glutes. 5:12
  5. Get down to the floor safely, then cat stretch on all fours: round the spine, then return to a flat back. 6:40
  6. Thread the needle each side, then walk the hands to one side and sit back for a side stretch; then the other. 8:13
  7. Bird dog: lift one arm and the opposite leg, pelvis level and belly button drawn in; alternate sides. 9:56
  8. Half plank on the forearms with the knees down and belly lifted, or knees up for the full plank if it suits you. 11:42
  9. Side-lying, knees bent, waist lifted: clams, top-leg circles, then lift both legs together and balance. 14:06
  10. Other side: clams, leg circles and double leg lifts; bring the legs forward if you feel it in your back. 17:50
  11. On your back: hug the knees in, circle them gently, then draw each bent leg across the body to stretch. 20:20
  12. Pelvic tilts, gently pressing the lower back into the mat and releasing, then slow pelvic circles each way. 23:06
  13. Bridge one bone at a time, then roll down into an ab curl, adding tabletop leg lifts or knee openings. 25:17
  14. Figure-four stretch on each side, then come up to standing safely through a half-kneel. 27:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the belly button towards the spine and squeeze the glutes to support the pelvis
  • In bird dog keep the pelvis level enough to balance a glass on it
  • If you feel side-lying leg work in your back, bring the legs forward and use the abs

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadbird dog, forearm half plank and plank
  • Neck moveshead-lifted ab curl with leg lowers
  • Elbows movesforearm half plank and plank
  • Wrists & hands movesall fours, cat stretch, bird dog
  • Upper back movesthread the needle, cat stretch, roll-down
  • Lower back movespelvic tilts and circles, bridge, cat stretch
  • Hips movesclams, side-lying leg lifts, knee circles
  • Knees movesall fours, bent-knee stretches, kneeling
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knees-down half plank; knee opens for leg lowers; chair or wall to get down

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by NHS; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety