Pilates for Lower Back Pain | 30 Min Class to Strengthen & Release

This 30-minute Pilates workout for lower back pain is designed to gently strengthen and release your body. Perfect if you experience stiffness, tight hips, or general back discomfort, this class will help relieve pain, improve posture, and support your spine.

By focusing on the core, glutes, hamstrings, hip flexors, and upper back, we’ll build strength where it matters most and create mobility that reduces tension in the lower back.

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🧘‍♀️ What You’ll Need:

• 1 Pilates block (or firm cushion/stack of books)

• 1 blanket (optional, for extra comfort and support)

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💡 What You’ll Do in This Class:

• Gentle breathing and spinal mobility to release tension

• Core activation for stability and back support

• Glute and hamstring exercises to balance and protect the spine

• Hip openers and hamstring stretches for flexibility

• Upper back strengthening to improve posture and reduce strain

• Relaxing stretch and cool down to finish supported and open

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This gentle Pilates class for back pain is safe, effective, and beginner-friendly. Move at your own pace, listen to your body, and use this as a regular practice to help manage lower back discomfort and build long-term strength.

💫 Let’s move together and create relief, strength, and ease in your body.