Is back pain getting you down? Here's why it may be happening and how to fix it*

Sep 23, 2020

Getting rid of back pain is one of the most common reasons why  athletes start Pilates For Sports.


 So, what causes back pain and how can Pilates For Sports help to fix it?

One of the most common problem areas for athletes is a tight sore back.

Sometimes it is a constant pain, sometimes it occurs during training and sometimes the tightness occurs post training or competing.

This pain and tightness can prevent you from delivering your best performance and can even lead to an athlete having to stop their training or competing altogether. 

So what are the common causes of a non structural tight low back? The three main areas that can lead to back pain are:


A weak core – the core abdominals are like a big girdle that wrap around the torso and support the spine. If they are weak, then your back is not supported. Try this:

  • Bend forward at the waist and let your stomach hang out. See how this feels on your back... note the pressure in the lower back!
  • Now, let's engage your core. Stand tall, pull your belly in (think belly button to spine), like a girdle.
  • Keeping your belly in, lean forward again... note how your back is supported!

Translate this to your swim, bike and run. If your core is weak, you will sink into your back and you will end up with tightness and soreness.


Muscle imbalances – when this occurs, the muscles around the joint are not balanced and they pull the bones into positions where they are not meant to be - the result is strain on the joint. One of the most common imbalances in triathletes is around the hip and is caused by hip flexors that are overly tight . Hip flexors actually attach onto your lumbar spine (arch of your lower back). If they are too tight, they pull on the lower back and resulting in back pain.


Poor form – if you move poorly, you will develop muscle imbalances that will cause pain and tightness if your back and other areas. This must be fixed before you can start to move freely and perform at your best!

So, in order to develop and maintain a back that does not feel stiff and sore you need a strong core, balanced muscles and good form.

In order to loosen your back, you need to look at all of the ranges of motion a back can move. It can flex (bend forward), extend (arch), side bend and rotate. So, in order to loosen and develop balanced muscles in the back we need to move it through all of these ranges of motion - stretching and strengthening to develop strong balanced muscles for efficient movement.

If you want to take the first steps to reducing your back pain and improving your performance  sign up here to receive your free 28 Day program (no credit card required) just for you.


 "Thanks Noels! I’m going to sign up tomorrow to keep going with this. I have really enjoyed it and my flexibility has seen a huge improvement. My biking and running have been improving much quicker than I expected too. Back and knee pain have been little to 0 compared to before. Thank you for all the direct communication, looking forward to staying on here with you!" Tom P


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