5 Classical Pilates Movements for Lower Back Pain

I had the privilege of attending yoga school with a torn achilles and two herniated discs in my back. Though I was practicing for hours each day with a body that felt broken, it became a valuable teacher on how deeply awareness can shape movement and how much power I hold in my own healing.

Under the guidance of seasoned teachers at the school, I found that I was largely pain free in my practice. But when paired off to practice with fellow students, missed cues to draw the belly button in or maintain a gentle bend in the knees, resulted in bouts of pain or uncomfortable aches. Without intentional alignment cues, my body awareness wavered. It made me realize that awareness itself is a teacher, and that through my own teaching, I hold the ability to awaken that awareness in others in order to help them feel safe and steady.

Throughout my time at yoga school, I also began to understand that my tendency to push my body towards its limits was not a path to healing.  I learned to take a step back, to slow down, to listen, and to trust that rest could be just as powerful as effort. When I stopped forcing and started listening, my overuse achilles injury quickly began to mend.

Months later, as my stubborn back pain persisted through yoga, physical therapy, and even cortisone shots, I turned to Pilates as an alternative way to heal.

Studies estimate that 75-85% of people will experience lower back pain at some point in their lives, making it the most common musculoskeletal disorder. While effective treatment is dependent on the cause of pain, a consistent Pilates practice can offer relief by correcting postural imbalances, supporting a neutral spine alignment, enhancing core stability and increasing joint mobility and flexibility.

After 2 months of steady practice, my pain gradually began to soften. I found that Pilates wasn’t just changing how I moved in class, but allowing me to sit taller at my desk, stand firmer with more balance, and use my core instinctively when running or lifting. Subtle, intentional adjustments began to flow naturally as I learned to move with greater awareness.

These are the five exercises I return to again and again — the ones that gently rebuilt the strength around my spine and reminded me how capable the body is of healing when we move with awareness and patience.

1. Shoulder Bridge

This foundational exercise teaches spinal articulation, strengthening the glutes and hamstrings while bringing mobility to the lower back. Each time you roll up and down, you invite your spine to move fluidly, one vertebra at a time.
Try it: Lie on your back with knees bent, feet hip width apart. Inhale to prepare, and exhale as you tuck your tailbone and lift your spine slowly off the mat, feeling each vertebra peel away. Inhale at the top, and exhale to melt back down to the earth.

2. Spine Twist

This classical movement strengthens the obliques and deep core muscles while improving spinal rotation and posture. It invites you to move from your center with precision and control rather than momentum.
Try it: Sit tall with legs extended and feet flexed. Extend your arms out to your sides at shoulder height. Inhale to sit even taller, and exhale to you twist from your waist to the right. Inhale to return to center, exhale as you twist to the left.

3. Single Leg Stretch

A core strengthening classic, this movement activates deep abdominal engagement to stabilize the pelvis and protect the lower back.
Try it: Start in tabletop position. Curl your head and shoulders off the mat, hands lightly on your shins. Inhale as one leg extends out, exhale to switch, keeping the pelvis steady and the breath smooth.

4. Swan Variation

Much of our daily posture rounds the spine forward at desks, phones, and steering wheels. Swan helps counter that by awakening the muscles along the back body and teaching healthy extension.
Try it: Lie on your stomach with hands under shoulders. Inhale to lengthen the crown of your head forward and lift your chest, keeping your abdominals lifted and shoulders soft. Exhale to lower slowly, maintaining control.

5. Neck Pull

An advanced classical exercise, Neck Pull strengthens the entire trunk, challenging the abdominals while improving posture and alignment.
Try it: Lie on your back with legs extended and feet flexed, hands interlaced behind your head. Inhale to prepare, exhale as you roll up slowly, articulating through the spine, and fold forward over your legs. Inhale to lengthen the spine, and exhale to roll back down with control, keeping your elbows wide and your core deeply engaged.

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Lin, Hui-Ting, et al. “Effects of Pilates on Patients with Chronic Non-Specific Low Back Pain: A Systematic Review.” Journal of Physical Therapy Science, vol. 28, no. 10, 28 Oct. 2016, pp. 2961–2969. PubMed Central (PMC).

Patti, Antonino, et al. “Effectiveness of Pilates Exercise on Low Back Pain: A Systematic Review with Meta-Analysis.” Disability and Rehabilitation, vol. 46, no. 16, 2024, pp. 3535–3548. PubMed.