Do you have back or shoulder Pain? Here’s how Reformer Pilates can help
If you’ve ever experienced back or shoulder pain, you’ll know how much it can impact your daily life.
Simple tasks like carrying groceries, grabbing items off a shelf or even sleeping comfortably can be very challenging when our back or shoulders are not functioning correctly.
Here’s why Reformer Pilates has become an essential part of recovery and long-term health for so many people:
1. Builds core strength to support the spine
A strong core is the foundation of a healthy back. Weak abdominal and deep stabilising muscles often lead to improper posture and increased strain on the lower back.
Reformer Pilates targets our deep core muscles, including the transverse abdominis and pelvic floor to build stability and strength.
The reformer bed’s adjustable resistance allows for controlled, progressive movements that strengthen our core without putting undue stress on our spine.
Any Feet in Straps or Plank exercises engage our core muscles in a supportive way, helping to relieve existing pain and prevent future injuries.
2. Improves posture and alignment
Poor posture is a common cause of back and shoulder pain, especially if we sit at a desk or work long hours on a computer. Over time, slouched shoulders and a forward head position can strain our upper back, shoulders, and neck.
Reformer Pilates focuses on correcting these imbalances by promoting proper alignment.
Movements are guided and deliberate, helping you learn to engage the right muscles for optimal posture.
Exercises like Shoulder Bridge or Rowing Series help to open the chest, lengthen the spine, and stabilise the shoulder girdle, improving our overall alignment, reducing pain and improving everyday movement.
3. Increases flexibility and mobility
Tight muscles, especially in the hips, hamstrings, and shoulders can contribute to back and shoulder pain.
Reformer Pilates incorporates gentle, controlled stretching that increases flexibility and range of motion.
Exercises like the Mermaid Stretch or Spine Stretch Forward help to lengthen tight muscles while maintaining joint stability.
The Reformer’s springs and straps allow you to stretch more deeply without overexertion, making it safe and effective even if you have limited mobility or chronic pain.
4. Promotes low-impact, targeted strength training
One of the most significant benefits of Reformer Pilates is its ability to build strength in a low-impact way. Unlike high-intensity workouts that can aggravate pain, Reformer Pilates uses the machine’s adjustable resistance to create a safe environment for strengthening weakened muscles.
For shoulder pain, exercises like the Arm Presses in Straps or Side-Lying Arm Series strengthen the stabilising muscles of the shoulder while minimising strain.
For back pain, movements like the Cat Stretch or Knee Stretches build strength in the supporting muscles of the spine without putting excess stress on the joints, making it ideal for recovery.
5. Provides personalised, adaptive training
One of the standout features of Reformer Pilates is its adaptability.
Whether you’re recovering from an injury or managing chronic pain, exercises can be modified to suit your specific needs.
At Movement HQ we work closely with you to ensure exercises are performed safely and effectively.
Member Nic credits her Reformer Pilates sessions with coach Skye for helping her overcome persistent shoulder pain. “Skye is so tuned into everyone’s needs. Over a few months, I’ve gone from constant discomfort to greater range of motion and much less pain,” she says.
“Her personalised instruction has helped target the right areas for me while avoiding movements that exacerbate my pain.”
5 tips for success in reformer Pilates
Focus on your breath: Controlled breathing helps you engage your core and stay focused during exercises.
Move slowly and deliberately: Quality over quantity ensures proper form and reduces the risk of injury.
Engage your core: Follow your coach’s cues to activate your abdominal muscles to support your back during movements.
Communicate with your coach: Let them know about your pain points so they can tailor exercises for you.
Stay Consistent: Regular practice is key to seeing long-term improvements in pain and mobility.
Movement HQ Reformer Pilates classes are kept small, ensuring you get individual attention from specialised coaches like Skye and Suellen.
Your MHQ membership also includes access to conditioning, strength, and calisthenics classes, giving you well-rounded support for your fitness journey.
Member Lily loves the welcoming environment and affordable pricing. “I was looking for a Pilates studio, but what I found here is so much more. I get small classes, personalised teaching, and great value for money because I can also jump into conditioning and strength classes in between my Pilates sessions.”