How to Use Pilates Spinal Rotation for Back Pain Relief

If you’re searching for the best exercise for DIY back pain relief, try Pilates Spinal rotation. This staple exercise is one of my favorites because it’s perfect for anyone. Whether you’re in horrible pain or just have a twinge, this easy exercise will help you feel better fast!

Because of COVID-19, people are more determined than ever to cure their aches + pains themselves from the privacy of their own homes. People want to learn how to do easy exercises that can keep their bodies working in a pain-free, effortless way.

Readers ask: What’s the best exercise to get rid of my back pain? What can I do so I’m not stiff in the morning? What should I do so I can still keep doing the activities I love?

My answer to all of those questions is if you’re searching for one exercise, one single thing you should do every day to keep your spine happy and healthy; do Pilates Spinal Rotation.

Here’s what you need to know about how to do this multi-purpose exercise so you can help your back become and stay pain-free.

Related: If you’re searching for simple, effective ways to relieve pain; sign up below to get your free copy of The Fast + Easy Way to Relieve Hip + Back Pain and learn my #1 trick to help clients relieve pain right now!

Before you hop on into position…

If you have health issues, please check with your doctor before beginning any new activities. If you have back pain, please check with your doctor to make sure that rotation is appropriate for you.

How to Do Pilates Spinal Rotation if You Have Low Back Pain

Sarah Stockett doing pilates spinal rotation

If you’re currently experiencing back pain, your form is everything! Take the time to ensure you’re set up in the absolute best position before you rotate. Otherwise, you could accidentally cause yourself more pain than relief.

  1. Begin on your side with your shoulder directly under you and your arm straight ahead.
  2. Bend your knees so your knees are in line with your hips and your ankles. You want to have two perfect right angles.
  3. Reach your top arm to match your bottom arm. If you are correctly aligned, your fingertips should be even.
  4. Make sure your head and waist are lifted away from the mat. You should feel enough space between your waist and the mat so a mouse could squeeze through. This ensures your spine is completely straight.
  5. Hug your belly toward your spine. This ensures your spine is supported.
  6. Use Pilates breathing to inhale through the nose and exhale through pursed lips.
  7. Lightly engage your abdominals as you inhale. Lift your top arm up toward the ceiling, moving only from the shoulder. Look at your hand as it raises.
  8. Exhale and rotate your spine by letting your rib cage open toward the ceiling. Keep looking at your hand as your spine rotates. Try to keep your knees close together. Allow your head to lower to the mat.
  9. Hold here for a couple of breaths. As you breathe, tight muscles should relax. You might feel a pop or two in your spine.
  10. To come out, find your abdominal muscles to help rotate you back to center as you inhale. Feel your rib cage rotate. Your top arm should be sticking straight up toward the ceiling.
  11. Exhale and lower your top hand to meet the bottom hand. If you have come back to neutral position, your fingertips will align.
  12. You can do as many of these as you want, but I normally just do 2 or 3. Also, feel free to hold and breathe so that any tight muscles you might have can loosen up.
Sarah Stockett doing Pilates spinal rotation

Want more back pain-relieving exercises?

If you’re looking for a comprehensive guide to do-it-yourself back pain relief that will give you permanent results, check out my course Spinal Rejuvenation. I’ll teach you how to use easy exercises to relieve your pain from the privacy of your own home.

How to Do Pilates Spinal Rotation if You Don’t Have Low Back Pain

The instructions for how to do Spinal rotation are still the same. However, if you’re not struggling with back pain, you can perhaps take the time to breathe longer or deeper when you stretch.

Regardless, you still want to keep perfect form during the exercise so you can do the most good for your body.

Or, would you prefer to watch the Pilates Spinal rotation video?

Some people learn better when they can watch and listen at the same time. If you’re more of a visual learner, here’s a video from my other site, Custom Pilates and Yoga, to teach you how to do Pilates Spinal rotation to relieve your back pain.

Want to learn more exercises to relieve your back pain?

If you were searching for information about how to use Pilates Spinal rotation to relieve back pain today because you have some pain you’re trying to get rid of, you’re in luck! I’ve created a course to teach you everything you need to know to permanently ditch hip and back pain. Click here to check out my Spinal Rejuvenation program.

Or, if you want a free taste of what you’ll learn in Spinal Rejuvenation, click here to download The Fast + Easy Way to Relieve Hip + Back Pain.

About Sarah Stockett

Hi, I'm Sarah! After experimenting with the very best and easiest ways to relieve hip + back pain, I figured out a powerful combination of exercises to ditch pain and get back to living a completely active life. Are you ready to get started?