Hey everyone! Thanks for watching this video. 😀 As you may have noticed, I LOVE teaching so thank you for choosing me to be your teacher.🙏🏻 Want to learn my four steps to a pain free back? Just join my FREE instant-access 30min webinar here: kalmpilates.uk/joinfreetraining You can also check out my programmes and challenges on www.kalmpilates.com. Hope to see you on the mat soon! 😉 Oh and feel free to leave a comment - I love reading them & I'm here to help. 💖
This workout is transformative! I've had lower back pain for two years and I've been doing the stretches for a month now and my pain had almost gone. Such a wonderful relief. Brilliant teacher... I listened to the same routine every day and never got fed up of her. Lovely, kind informative voice. Thank you!
Hi Lucy - that's so lovely to hear! I'm so pleased it is working for you. Being pain-free is a huge achievement - well done for your commitment. It has paid off! xx
I am so grateful to you. I'd been suffering from low back pain since 2014. I had consulted physiotherapist as well and was doing exercises but nothing helped me. I've been doing these exercises for a few weeks and I'm healed. I cannot thank you enough. Thank you for your noble effort.
Hi Sumedha - I'm so pleased you got control over your back issues! It's all about tackling the underlying issues that actually cause the pain. I'm glad you got results so quickly! If you need more variety in your workouts, you can always find me on www.kalmpilates.com where there is a Back Care Challenge, Programme and some Free Training :)
This routine literally saved my life. I'm two weeks in and I never seen so much improvement in my back and I've tried everything that western medicine has to offer. You're amazing and thank you so much!!!
Oh my goodness, that's so lovely to hear! Chronic back pain is awful and it's so fantastic that you are getting so much improvement from my Pilates routine... And if you think about it, for just 15 min of your time, you get such a big benefit - it's medicine through movement, and super-effective too. xx
This is good to hear. I suffer from chronic back pain and am I'm search of something that will help. I am working with a physio as well as trying to gain core strength and release tight hips and leg muscles. I'm going to add this to my daily routine.
This is brilliant. I injured my back during an exercise class and was in absolute agony. I've been doing this routine 3 times a week for 6 weeks now and I'm 99% back to normal. I'm going to continue doing it every week now to keep my core stronger. Highly recommend.
This video has completely changed my mobility! Just over a month ago exercise on general was very difficult, my core was in pieces after 2 children and having a herniated disc means I have to be so careful! This video has brought me to a place where I can finally start to improve my core and get strong again! Also, who knew glutes could get that tight? 😅 Moving on to stronger movements and feeling 💪🏼 pelvic floor is improving too! Honestly cannot thank you enough! 😊
Ah Vicki, that's so nice to hear! As your body gets stronger, your confidence in what you can do will grow, because you'll be less prone to injury. It's an upward spiral! So glad you're getting the pelvic floor connection in there too! Amazing! xx
Thank you so much for putting this video up. I had joined a Pilates class for the first time, it was 45 minutes long and did hurt my back, but this short routine is really helping. Thanks, Juliet
I haven't been able to go to pilates class or my chiropractor in a few weeks and my back got so much worse. This video has been a lifesaver for me during the pandemic.
Hi Ariane! Yes, it's hard for back pain sufferers at the moment - I totally don't meant to just plug my back care challenge, but I think you may really enjoy it! Have a look here: kalmpilates7daychallenge.com/backcare-signupa . Keep safe xx
Had back pain for 2 years on and off after hauling my massive children about. I’ve done this routine for 2 weeks and I feel amazing. Can’t recommend it enough
Ah those massive children... I've got two of them as well! :)) Not a problem carrying them when they are tiny; a bit harder when they start going past 10kg!! I'm so please you've got your back issues under control with this routine, Andy. 🙏🏻
Thank you! I cycle frequently and use a backless stool at work for long periods, so have started to really feel low back pain and super tight hamstrings, despite being under 30. I've been following this routine daily for a week now and have experienced a massive improvement in this short time, particularly with the stretches. I'm finding there is instant relief combined with reduced aching later in the day. First attempt at pilates - definitely converted! It's truly amazing the subtleties of tight muscles / poor posture and how this can impact on daily life yet be fixed with a bit of patience and good advice. Great video!
Wow, that's great to hear! I've only just spotted your comment as I didn't get alerted (I used to get emails when people commented, but that doesn't seem to happen at the moment)... such great feedback and as you say, it really shows you can get results in a relatively short time with Pilates!
Hi. Thank you for this great workout. I've had a sore back for three days and after completing just one of your fifteen minute sessions I feel an improvement. I've never done pilates before but I'll be joining you again tomorrow xxx
Hi Emma Robinson (I can't seem to reply to your comment so will post here instead) - that's great to hear! What lovely feedback! It can work so well and yes, do keep doing the workouts, it'll make a huge difference... You just need to give your body the time to get the strength and flexibility in the right places. Keep me updated on your progress... I'm doing new videos over next few months, so more things to come... :-)
Ive been suffering from back pain for several years. I do physio but then the pain will come right back when done. I decided to try working out more. At first I thought you were crazy that these exercises were all moves that would hurt my back but I was pleasantly surprised when I finished my back really felt looser. I think the glute stretches are really helping. It makes my back knee a bit sore but I think I will have to just put some padding or something down on hard floor first. I will continue to work on this video and hope it continues to improve.
Oh Andrea, this is such honest feedback! I know that sometimes our instinct is to NOT move when we feel pain, but the RIGHT movement can definitely help release the pain and over time, relieve it. Let me know about your progress... xxx
Hi I'm 6"5 ex military who served 8 years with commando forces. I've found that in the last 3 years my back has been slowly getting worse. To the point now that I've completely stopped training until I can get a grip of my back pain. I stretch every morning for 30mins and evening. But after watching your video pausing it and completing your routine 4 times . My back is definitely feeling better than it was before . I know this is a long steady journey but just wanted to say thank you and great video.
Hi Mike - thank you so much for taking the time to write a comment. It's really appreciated and I'm so pleased to hear you are feeling better by doing the back care workout regularly. That is a great sign - if you feel an improvement this quickly, the causes of your back pain are going to be related to tight muscles, possibly posture and core strength engagement. Keep going - you will reap the rewards I promise you! And to stay in the loop, feel free to join my newsletter on www.kalmpilates.com. xSarah.
Amazing, right? I always say Pilates is a bit magical :)) Well, it's just very clever and it helps you to strengthen your core, release muscles which are attached to your lower back and focus on posture and stability. Now you know you've got a video you can turn to when your back needs it... and I'm so pleased this video has been able to help you restore your back 🙏
Hi Sarah, I hope life is good to you always. Thanks so much for all your videos! They're all great, but this is my personal favourite because it has helped me so many times over the years. Also, your voice and accent are so relaxing, which helps to get through the more challenging positions.
Hi Michael - that's such lovely feedback! There will be more videos in the future for sure but in the meantime I'm so pleased to hear that you enjoy the videos that are on UA-cam. Glad to hear you are reaping the rewards of your dedicated Pilates practice. 👍😀
I keep coming back to this video. Fell out of the routine when my mental health began to decline, but now I’m recovered and ready to heal my body too. I am a few days in and aside from feeling far more agile, I also find myself sleeping better too.
Oh Alex, I'm ready to help you heal, one breath at the time. Pilates is a little bit magical in my opinion - it helps to balance the body and the mind. Just keep going... and reap the rewards xx
Thank you so much Sarah, amazing and beneficial video for lower back pain. I run 5 days a week and do hot yoga twice a week. But all summer battling with lower back pain. Found your video and tried it every night for three weeks, amazing results. Back pain gone and I am doing this routine most nights and it really works for all the reasons you give. Thanks again.
Oh Josanne, that's amazing to hear! Every night for three weeks... you must be tired of my voice - haha! Amazing - I'm so, so pleased to hear it got you pain-free! xx
Thank you so much for sharing this video. You just don’t know how much you’ve helped me with my backpain. You’re a blessing to us who’s suffering from severe pain. Thanks again and all the best. ☺️
That is so nice to hear, Leng! I've just launched a 12 week Back Care programme on www.kalmpilates.com - have a look as you may find that quite interesting. It's possible to try out a week's free trial as well. Good luck! x
I do Pilates on a regular basis as I have a bad lower back. It makes such a difference. This routine is excellent to do regularly as a maintenance and is of a length that easily fits into your day. Lovely voice too. Thank you.
I've suffered with back pain for the last 8 years of my life, and its been getting worse these last 6 months. I tried this for the first time today, and despite the stretching pain and uncomfortableness I had throughout the routine, my back pain has eased! I've not found anything else that has worked like this. I'm excited to start doing this every weekday morning, hopefully in a few weeks I'll be able to stretch a lot further! (I am the opposite of flexible currently haha) Thank you so so much, this is wonderful. This is the first time I've tried pilates, and I'm glad I did it with this video
Hello, I just wanted to say thank you for this instructional video. I do have a weak core and, since lockdown cannot swim. I’ve taken up running for fitness but needed something for my core as well. This has been a great lunchtime workout!
I'm so pleased to hear, Philip! If you want to deepen your core strength, come and join me for the 7 Day Core Strength Challenge. Absolutely no pressure of course! You can check it out here: kalmpilates7daychallenge.com/corestrength-signupa. All proceeds go to the Corona Virus Relief Fund during this crisis. Stay safe and keep well. xSarah.
have had a bit of tightness in my lower back for the longest time (from bad posture I think), my sister showed me this video and it's helping a lot! thanks, your voice is really relaxing. me and my sister love your british accent :)
I just tried your video as i get that burning musuclar pain in the middle of my back (across where the bra strap goes), especially if I have been standing/walking a lot or doing physical activities as well as numerous other core strength issues. I just did this session (first EVER pilates) and already feel more engaged with my body! Got a long way to go, as not very strong at ALL, but hopeful =) My body also feels like it has just been stretched like it's never stretched before! Thank you! p.s. your video also felt like I was right there in the room! Loved it x
Hi Laura - I can't believe you did your first ever Pilates class just now and it was with ME! That's such a privilege and the fact you already feel more engaged with your body is exactly what my aim is... and to help you to get pain-free. Thank you so much for your kind words - you just made my day! xx
Thank you so much for this video. I've had awful lower back pain after having my baby and doing this routine a few times a week as well as seeing an osteopath has really helped! I never thought it would get better. I can feel my core strengthen and I adore the half pigeon pose. Thank you so much!
Hi Sarah - that's such great feedback and I'm so glad to hear you are getting your body's strength back after having your baby. As I have two kids, I totally understand the need to have a body that can support you throughout motherhood as it's a pretty demanding role (esp when the kids are little!). I'm so pleased that I'm able to help you with your back issues so that you can focus on other things in your life... 😉 Keep going! If your back is reacting so well to osteopathy and Pilates, you may well be on your way to become pain-free. xx
Thank you for this! I woke up this morning with a tight lower back like normal, and I did this routine before work and I'm incredibly relaxed. This will be a daily routine I believe.
Great video, I was in a car accident over a year ago where I broke my back and some other bones. This routine has really helped me gain back some strength when I was anxious of movement for a good while so thank you! 😊
Hi Alice - I'm so pleased I was able to help you with this routine! I hope your recovery is going well... It must have been mentally and physically so challenging - I wish you all the best for the future. xxx
Tight glutes and hamstrings are a major contributor to back pain! Have you seen my free webinar yet on back pain? It will help you understand your back pain causes... and understanding is the key to sorting it out. 😀
From teaching for years, I know that's how to get my students to improve quickly... if they understand what they are doing, their technique is better and results come quicker. :) Glad you liked the video x
This is great - i like that you don't rush (i had a bad experience recently following someone who didn't really hold postures so actually made my issues worse!) and explain clearly. What i love would be a longer more complex workout incorporating some more pilates exercises, about half hr length? that would be great :)
Hi Ana! I'm glad you found my teaching style works for you... I believe knowledge is power, so as I get you to understand exactly what you are doing, you get the most out of your workout. I'm actually running a 7 Day Challenge in November that I think you may quite like - it includes 3 x classes of around 30min -> have a look here for more info: kalmpilates.com/sign-up/ . Hope you can join me! :)
Actually, just wanted to clarify that I run these 7 Day Challenges regularly, so feel free to sign up at kalmpilates.com/sign-up/ and hope you can all join me on the mat :)
This video has helped me so much. Thank you so much. I had no idea how tight I was, or that the tightness was one of the main things effecting my back. I have been doing this video for a couple of weeks now, and I am experiencing a lot less back pain. Thank you again.
Ah Kara, that's so nice to hear! Yes tightness can really affect your back - the whole body really is connected... it's just that you don't know until it goes wrong. :) I'm so glad to hear you have found a way of keeping your back happy! xx
I literally woke up with an annoying back pain from tidying up my place yesterday. I just randomly chose this back pain stretch to hopefully ease the pain a bit and when I stood up after the 15 min routine... I really can't believe it...the pain was gone 👍 Thanks
fantastic, i really appreciated how you explained each movement and what i should feel, i felt reassured and safe to relax into each posture. thank you
Just started this yesterday. Your video stood out to me and as an online video coach (who sits at his desk too much) I’ll be using your video as an example to review this Thursday. It stood out to me and I’ll reveal why. Thank you 😊
I've popped it above without reading this reply. Yes, other than the faded colour and a comment on your clothes it's great... Haha, that's got you curious hasn't it.
Oh I know about the faded colours… you're going to laugh about the reason for this, but it was because it was one of my first ever videos and the colouring of my elbows and soles of the feet were so dominant I opted to fade the colours a little... but I don't do that in my videos on www.kalmpilates.com so I hope you approve of that :-) It's all a learning curve - haha!
Those leg exercises hurt like hell - but my legs feel amazing afterwards! Chronic severe lower back pain so am trying a video like this everyday to help, along with physio. My pelvis is being pulled out of alignment by short glutes as you mention in the video. Thanks!
Pleasure! It really is about doing things little and often. I'm launching a back pain programme in June (not that long to go now) so if you want to stay in the loop about this, just sign up for my newsletter on www.kalmpilates.com. I think you'll love it... it mixes things up but still safe for your lower back pain and unstable pelvis.
Excelent!!! thanks a lot! You are very good. Please if it is possible, continue posting this kind of help. It makes a difference. I found it a perfect mix between effort, softness, balanced pace, sometimes necessary pain, and care. Thank you.
Hi Carla - If you are interested, I'll be launching a Back Care programme in Nov (almost there now!) and if you sign up for the newsletter at www.kalmpilates.com I'll let you know when it launches.... I think you may quite like it! (Got my fingers crossed xx)
Thank you Sarah for your videos! Going from being a very active person to not being able to move at all through disc injury, your videos got me back on my feet. Literally! The lateral breathing alone was a gem to discover. I am a dance teacher, now all my students are doing lateral breathing and your basic pilates before i teach them anything else. Thanks for the inspiration! Ps Just signed up to your 7 days challeneg too. Thanks, Conor
Oh my gosh, Conor! That's amazing! I'm so happy I have been able to help you already and I'm looking forward to having you on the 7 Day Challenge in February. Once you get the lateral breathing on autopilot, then you can start engaging your pelvic floor on the outbreath... and all works on a rhythm - I'll talk you through it when we do our one-to-one consultation as part of the 7 Day Challenge! :) Speak soon xxSarah.
This is a wonderful video and I finally could feel how my abdominals need to support my back. It really affected my posture. Thanks so much! Question for you - could you do a similar short instructional video about strengthening pelvic floor muscles?
Hi Janita! That's a great idea - Pelvic Floor engagement is part of the Pilates engagement sequence, but I tend to teach people this when they have gotten to grips with engaging their Transversus Abdominis (bellybutton to spine) as it otherwise is too much information at once, and this can really affect people's technique. I do teach this in my 12 Week Courses. I think it's a good idea to do a short video on the PF engagement. Thank you for the suggestion!
That's so lovely to hear! I only just found the recent comments left here as I didn't get alerted... Really lovely to get such nice feedback! Working out from home is the way forward.. ;-)
Hi I love your videos thank you! I was doing your ab exercises for diastasis recti and I think they were strengthening my core but started getting lower back pain, so am now doing this routine and it’s brilliant. I’ve swapped in the Bird pose for the plank as I’m not sure it’s safe to plank with diastasis recti. I also found the bird pose just so powerful!
Hi Lakwena! Ah I'm glad this is helping you and of course you can swap exercises... it's good you are listening to your body, that's exactly the right thing to do. When you have diastasis recti and you haven't yet built your Transversus Abdominis strength, then it's better to avoid a plank. It also depends on how big the diastasis recti is and whether you feel you have control over your abs. One way to check is that there should never be any bulging - the abs should always stay tight - but I love you swapped it for the Bird pose!
I’m eager to try this! I have had horrible lower back pain for years I get back spasms so painful it hurts when I breath in and out, long waiting list on nhs so I went to see a private physiotherapist I’ve been having cupping therapy which has helped a lot! but she kept saying I need to do Pilates and strengthen those core muscles to really help long term, hence why I’m here :) let’s hope it relives the pain, I’m 33 and feel like 50 at times not being able to stand for long periods of time is annoying :-/
Gosh, those spasms sound very tough! The thing is that your physiotherapist is right - if you want to tackle the real causes, you need to do Pilates to sort those out and that will help manage your pain, or even get you to a place where you are pain free. If you need a bit more guidance, try the 7 Day Back Care Challenge for just £5 on my website www.kalmpilates.com. You will get more guidance on the technique. 🙂 xx
@@KalmPilatesChannel thank you! I will defo do that, willing to pay any price to get my posture sorted, it’s terrible from slumping over my desk for hours, I invested in a kneeling chair to help my posture too which has helped, just really need to work on my core muscles now. Thanks for replying 🙂
Total pleasure! Looking forward to helping you get a strong core... it's absolutely possible - these are just muscles, which means we can manipulate them. It just takes a bit of time and focus! xx
I've been suffering for 2 years with pinching lower back pain which Drs haven't been able to source. Due to shift work I can't attend regular classes. 2 days of this simple routine which is only 15 minutes of my time and I feel less tension in the lower back. It hasn't eliminated my pain but I feel more relaxed
Hi Katrina! I'd love to see if we can reduce your pain in a week as that would be a clear indication that your issue is mainly muscular and it could be managed with Pilates. Would you be able to join the 7 Day Challenge in February so that I can guide you through it? Have a look here for more details: kalmpilates.com/bp7daychallenge-1/ . xSarah
This was great. Effective, communicated well, and not intimidating. I've had lower bain pain for about a year with an L5-S1 bulging disc and Bertolotti's syndrome (not to mention pelvic floor dysfunction) and I think this will be helpful to work into my routine! Thank you!
just followed this and its exactly what i need! my back has been so sore after work and low and behold its because i have no core strength at all... even just this one session helped!
Hi Katie - that's great! Try and do at least 2 sessions a week or if you can a session every other day - you will build up your core strength and hopefully that will relieve your back issues. xx
Hi there - good luck with your recovery! Please note my response about herniated discs in one of the comments below, but if you have a physiotherapist assisting your recovery, I'm sure he will tell you what to avoid for now. Let me know how it goes... xx
I had a c-section 3 years ago and then spent that whole time at a desk job. The entire time wondering why my lower back hurt so much. I’ve been doing yoga for like a week and that’s been helping a lot! Hopefully adding a few routines such as this will help me further.
Hi Victoria - I'm glad you found my videos as it offers a holistic solution to your back pain. So, because of your C section, you will definitely want to strengthen your core (your TA - Transversus Abdominis) before accessing your Rectus Abdominis (your six pack muscles). When your TA is strong, it'll bring your abs closer together, including your rectus abdominis, so it restores your abs nicely - and then it also takes pressure off your back. Good luck! 😀👍
I've been loving this routine the last few days and notice a significant decrease in my sciatic and back pain throughout the day. I enjoy doing it daily along with other gentle practices. I am wondering if you think it is safe to do daily or is it better to have days without?
Hi Elizabeth! You can definitely do this routine daily. I know some of my UA-cam followers with severe back issues are exactly doing that and are seeing great results with this. Pilates is really safe - when done correctly - so doing it daily is actually a great idea 👍 xx Sarah
That’s interesting to hear it eased your sciatica.. I have sciatica at the moment from a bulging disc and hit very scared to see the forward bending?? Wasn’t sure I was allowed to do that with sciatica 🥴
I feel an instant relief! Thank you! I run a lot and have 3 young children. one of whom is still a baby, so I am finding more pressure on my back than before. The tight legs and weak core is most definitely me. I am looking forward to feeling fabulous in a few weeks of doing your exercises every day :) Thank you!
Totally can relate to this as a mummy of two myself... I'm so glad it is helping you! Actually, rather than doing the same work out, feel free to try the Get To The Core programme on my website Kalm Pilates (just join the free trial and see what you think - you get 3 x free workouts!) and it's progressive so it becomes gradually more difficult... You may quite like it! :-) xx
Yay, Ros! That's great that you have pinpointed a weak core as a reason of your sore back... knowledge is power - now you just have to fix the issue and get a stronger core :)) Come and join me on the mat and we'll get there! 😀
Absolutely wonderful video, have watched around 100 times to solve my back pain caused by cycling and kayaking. Is there a Patreon link where I can make a donation?
Oh that's so kind of you to say! I'm not on Patreon, but I think you may quite like my new Back Care Routine, which gives you a few more videos and stretches. Have a look here: kalmpilates.uk/back-care-routine. xx
Been to a GP who's told me I have muscle spasms in my back as one side of my back has much larger muscles than the other. Not great for kids my age as we like to run around seeing how far we can push ourselves. Hope this works!
Hi Katie - oh that sounds like you have a serious imbalance! Do you know why one side is stronger than the other? That may help you to understand how to counter for the imbalance... Pilates can definitely help - you have to train towards your weaker side to help you restore balance... good luck!
Hello, so I have been doing these exercises almost every day for 6 weeks now and unfortunately have not seen any improvement with my lower back pain, although I do feel better in my body, mood and energy levels so I am still grateful for them. I have had this back issue for 4 years now so maybe it will take longer to improve... have already seen an NHS physio who was crap so I am hoping this will help in the next few months. Will update as I go along.
Hi Felice - thank you for your comment! Ok so from both this comment and the comment below it appears you have both shoulder pain and lower back pain, and that stretching and strengthening the muscles are having little effect. My advice is to get an MRI scan (get a referral from your doctor if you can) so that a specialist can check if there is an underlying issue (MRI is the best way to check!). From my experience teaching many people with a wide variety of issues, I have a feeling that there might be an underlying issue that needs to be sorted... it could be something like a bulging disc, herniated disc, fused discs, a dislocated rib (which can cause shoulder pain)... I would highly recommend you find out before continuing. If your issues were solely muscular, I would have expected you to have seen an improvement by now. Obviously, I'm just providing advice and I'm not a medical doctor... I can only share with you what I've learned over the years from teaching people with chronic pain - It's not that common, but if people come into my classes with a referral from their GP / physio and after a few weeks, there is no improvement, it has always turned out that there was an underlying issue that hadn't been dealt with. An MRI scan is always the thing that then sheds light on the issue. And then they can come back to Pilates when their main injury has been addressed. Good luck!
Kalm Pilates thank you so much for replying i am so grateful ❤️ but alas have already had an MRI scan. It came back as there being some bone deterioration but doctors say would be the same for anyone my age (i am 40) and thus is not causing the pain. Even though it is exactly where I am in pain! So i am at a loss. My only hope is exercise. My body has definitely strengthened a little with your wonderful exercises but I still can’t do the highest levels of each exercise so gonna keep going. Thank you again for replying and I hope my messages don’t discourage anyone from doing these exercises. I think my body is just in a very bad state, every movement of back or neck hurts but no shooting pains down the leg.
Ps: also thanks to your lessons i have realised my shoulders droop forward and my hamstrings are still very tight even after doing these exercises regularly for 2 months now. So i hopeful pain will get better in time with these exercises!
Ah good! Glad to hear you've had an MRI scan! I've had people with bone deterioration in my classes before and they can manage their pain quite well, so it's definitely not normal that you are still experiencing so much pain. However, if they've ruled out any 'bone' related issues, then the good news is that you can indeed exercise - keep strengthening and stretching with Pilates. It could well be that where the bone deterioration is, it is pinching on your nerves. Neck pain is complicated as it's often due to your posture and tight muscles around the neck and shoulder girdle.... My husband is a good example of this as his posture (he protracts his head and his shoulders are tight) caused him severe neck issues... with regular stretching, Pilates and changing pillow and mattress, he can control it really well (although from time to time the pain comes back!). Felice, if you want, sign up with my back pain programme on Kalm Pilates as it is a well-rounded exercises programme for back pain. If you feel it's not helping, I'll give you a refund at any time you want (even after the 12 weeks). I really, really hope I can help ease your pain... xx
Thank you I will look into it. Budget is a little tight right now so can't do it now but sounds wonderful. I am also going to the gym regularly and swimming so trying to be as active as I can. The only times I have been pain free in the last 4 years is when I am on a hiking holiday so it is possible but seems I have to be constantly on the move and never at a desk... My dream life! But alas I am a student so chained to my desk most of the day. Thank you again for your wonderful advice, it is so good to hear something positive about the issues I have and to feel your support, you have no idea. xx
I was hungover from work last night and this woke up every part of my body-feeling so refreshed. My only issue is I’m so tall that I can’t touch my toes while doing some positions what do you recommend for a 183 cm man?
Hi Erik! Ok, I've got good news and bad news for you.. :) Let me start with the bad news; I'm 180cm myself so length doesn't really affect whether you can or cannot touch your toes. The good news? You can totally get to the level that I'm showing you in the videos with regular stretches. Pilates combines strength with flexibility - if you want to see what we can achieve together in 7 days, feel free to join my 7 Day Challenge (only £5) and we'll tackle those tight hamstrings! ;) You can find out more info here: kalmpilates.com/sign-up/ PS: impressed you did my workout with a hangover... that's showing commitment. :)
This is such a good video and really helps ... behave to make out Time to do it regularly and also do the 7 day challenge. I've shared this with a lot of people . Great work!!!
Superb video, this is really helping me, especially as my old palate classes are no longer on. I really enjoyed it, keep up the great work. As a UA-camr myself, I appreciate the effort goe into this. I want to wish you a happy & prosperous New Year for 2022. James ?;^D
I know the pigeon pose, Is supposed to stretch out the glutes predominantly; but with the bent leg, I mostly feel quite a bit of discomfort in my hips (I think the muscle is called the tensor fascia latae or the sartorius)Just wondering if this is a normal feeling to be hurting there. If it wasn't for that pain I quite like the stretch. I love your videos by the way. I've been doing the post partum, low back pain, and shoulder one daily.
Ah interesting! Yes, that does sound that there is a hip related muscle that is extremely tight (could be your TFL, Sartorius, maybe even your piriformis) - When you say it hurts, do you mean it's really uncomfortable or are you experiencing sharp pain? If it's discomfort, then it's ok to continue with the stretch, but if it's a sharp pain, I would try an alternative, like lying on your back, hooking your left ankle over your right knee (which is bent), then taking your hands through the 'window', around the right thigh and then bringing both legs closer to the upperbody. It stretches out your gluteals, but is not as intense as pigeon pose. Thank you so much for your kind words regarding my videos... it's lovely to get such positive feedback xx
When I teach, I tend to do a short warm up, focusing on mobilising the joints and activating the major muscle groups. Think shoulder circles, reaching to the sky, squats, lunges,... Not all teachers do this as Pilates tend to be very focused on control and technique so the body eases into it nicely. So, in brief, it's up to you - if your body is very stiff, it may be nice to gently warm up the body first. If you're relatively flexible, you may feel it's ok to just start the routine straightaway
Hey everyone! Thanks for watching this video. 😀 As you may have noticed, I LOVE teaching so thank you for choosing me to be your teacher.🙏🏻
Want to learn my four steps to a pain free back? Just join my FREE instant-access 30min webinar here: kalmpilates.uk/joinfreetraining
You can also check out my programmes and challenges on www.kalmpilates.com. Hope to see you on the mat soon! 😉 Oh and feel free to leave a comment - I love reading them & I'm here to help. 💖
I'm an idiot for not doing this sooner. All my terrible back pain from the day is *GONE* 🙌🏾 You are a goddess.
Haha, glad you found my video! Life is too short to have back pain, right? :) xx
This workout is transformative! I've had lower back pain for two years and I've been doing the stretches for a month now and my pain had almost gone. Such a wonderful relief.
Brilliant teacher... I listened to the same routine every day and never got fed up of her. Lovely, kind informative voice. Thank you!
Hi Lucy - that's so lovely to hear! I'm so pleased it is working for you. Being pain-free is a huge achievement - well done for your commitment. It has paid off! xx
I am so grateful to you. I'd been suffering from low back pain since 2014. I had consulted physiotherapist as well and was doing exercises but nothing helped me. I've been doing these exercises for a few weeks and I'm healed. I cannot thank you enough. Thank you for your noble effort.
Hi Sumedha - I'm so pleased you got control over your back issues! It's all about tackling the underlying issues that actually cause the pain. I'm glad you got results so quickly! If you need more variety in your workouts, you can always find me on www.kalmpilates.com where there is a Back Care Challenge, Programme and some Free Training :)
This routine literally saved my life. I'm two weeks in and I never seen so much improvement in my back and I've tried everything that western medicine has to offer. You're amazing and thank you so much!!!
Oh my goodness, that's so lovely to hear! Chronic back pain is awful and it's so fantastic that you are getting so much improvement from my Pilates routine... And if you think about it, for just 15 min of your time, you get such a big benefit - it's medicine through movement, and super-effective too. xx
This is good to hear. I suffer from chronic back pain and am I'm search of something that will help. I am working with a physio as well as trying to gain core strength and release tight hips and leg muscles. I'm going to add this to my daily routine.
This is brilliant. I injured my back during an exercise class and was in absolute agony. I've been doing this routine 3 times a week for 6 weeks now and I'm 99% back to normal. I'm going to continue doing it every week now to keep my core stronger. Highly recommend.
Hi Emma! Great to hear you have recovered so well! You can start the New Year with some new goals and not be hindered by back pain... 😉
Thank you for uploading this video.
You are a great teacher.
That's so kind of you to say, JangSoon. You just made my day ♡ xxx
This video has completely changed my mobility!
Just over a month ago exercise on general was very difficult, my core was in pieces after 2 children and having a herniated disc means I have to be so careful! This video has brought me to a place where I can finally start to improve my core and get strong again! Also, who knew glutes could get that tight? 😅 Moving on to stronger movements and feeling 💪🏼 pelvic floor is improving too! Honestly cannot thank you enough! 😊
Ah Vicki, that's so nice to hear! As your body gets stronger, your confidence in what you can do will grow, because you'll be less prone to injury. It's an upward spiral! So glad you're getting the pelvic floor connection in there too! Amazing! xx
Thank you so much for putting this video up. I had joined a Pilates class for the first time, it was 45 minutes long and did hurt my back, but this short routine is really helping. Thanks, Juliet
Oh great to hear - hope it'll ease your back pain... xx
I haven't been able to go to pilates class or my chiropractor in a few weeks and my back got so much worse. This video has been a lifesaver for me during the pandemic.
Hi Ariane! Yes, it's hard for back pain sufferers at the moment - I totally don't meant to just plug my back care challenge, but I think you may really enjoy it! Have a look here: kalmpilates7daychallenge.com/backcare-signupa . Keep safe xx
Wow! My back was hurting before this and now it feels great! Thanks for the awesome video
You're so welcome, Kate! x
I have come back to this video at least 20 times. Thank you for it - I really love the simplicity and depth.
Hi Nicolas - that's so lovely to hear! xx
what a lovely calming voice and a great explanation of what your actually doing......big thumbs up
Oh that's lovely feedback - thank you! I'm always hoping to bring a bit of 'Kalm' to your day - and sharing my Pilates knowledge along the way :)
Had back pain for 2 years on and off after hauling my massive children about. I’ve done this routine for 2 weeks and I feel amazing. Can’t recommend it enough
Ah those massive children... I've got two of them as well! :)) Not a problem carrying them when they are tiny; a bit harder when they start going past 10kg!! I'm so please you've got your back issues under control with this routine, Andy. 🙏🏻
Thank you! I cycle frequently and use a backless stool at work for long periods, so have started to really feel low back pain and super tight hamstrings, despite being under 30. I've been following this routine daily for a week now and have experienced a massive improvement in this short time, particularly with the stretches. I'm finding there is instant relief combined with reduced aching later in the day. First attempt at pilates - definitely converted! It's truly amazing the subtleties of tight muscles / poor posture and how this can impact on daily life yet be fixed with a bit of patience and good advice. Great video!
Wow, that's great to hear! I've only just spotted your comment as I didn't get alerted (I used to get emails when people commented, but that doesn't seem to happen at the moment)... such great feedback and as you say, it really shows you can get results in a relatively short time with Pilates!
Wow! Just did that routine for the very first time and my back feels amazing! Definitely will do this on a regular basis thank you!
Aht that's so lovely to hear, Rachael! For more Pilates tips, feel free to join my newsletter on www.kalmpilates.com :) xx
Hi. Thank you for this great workout. I've had a sore back for three days and after completing just one of your fifteen minute sessions I feel an improvement. I've never done pilates before but I'll be joining you again tomorrow xxx
That's great to hear! I hope that your back is happy and mobile these days... 😀
Hi Emma Robinson (I can't seem to reply to your comment so will post here instead) - that's great to hear! What lovely feedback! It can work so well and yes, do keep doing the workouts, it'll make a huge difference... You just need to give your body the time to get the strength and flexibility in the right places. Keep me updated on your progress... I'm doing new videos over next few months, so more things to come... :-)
Ive been suffering from back pain for several years. I do physio but then the pain will come right back when done. I decided to try working out more. At first I thought you were crazy that these exercises were all moves that would hurt my back but I was pleasantly surprised when I finished my back really felt looser. I think the glute stretches are really helping. It makes my back knee a bit sore but I think I will have to just put some padding or something down on hard floor first. I will continue to work on this video and hope it continues to improve.
Oh Andrea, this is such honest feedback! I know that sometimes our instinct is to NOT move when we feel pain, but the RIGHT movement can definitely help release the pain and over time, relieve it. Let me know about your progress... xxx
Hi
I'm 6"5 ex military who served 8 years with commando forces. I've found that in the last 3 years my back has been slowly getting worse. To the point now that I've completely stopped training until I can get a grip of my back pain. I stretch every morning for 30mins and evening. But after watching your video pausing it and completing your routine 4 times . My back is definitely feeling better than it was before . I know this is a long steady journey but just wanted to say thank you and great video.
Hi Mike - thank you so much for taking the time to write a comment. It's really appreciated and I'm so pleased to hear you are feeling better by doing the back care workout regularly. That is a great sign - if you feel an improvement this quickly, the causes of your back pain are going to be related to tight muscles, possibly posture and core strength engagement. Keep going - you will reap the rewards I promise you! And to stay in the loop, feel free to join my newsletter on www.kalmpilates.com. xSarah.
a miracle..after two weeks of back pain and 3 trips to the chiropractor ad 3 Chinese messages this video did the trick!
Amazing, right? I always say Pilates is a bit magical :)) Well, it's just very clever and it helps you to strengthen your core, release muscles which are attached to your lower back and focus on posture and stability. Now you know you've got a video you can turn to when your back needs it... and I'm so pleased this video has been able to help you restore your back 🙏
Hi Sarah,
I hope life is good to you always.
Thanks so much for all your videos!
They're all great, but this is my personal favourite because it has helped me so many times over the years.
Also, your voice and accent are so relaxing, which helps to get through the more challenging positions.
Hi Michael - that's such lovely feedback! There will be more videos in the future for sure but in the meantime I'm so pleased to hear that you enjoy the videos that are on UA-cam. Glad to hear you are reaping the rewards of your dedicated Pilates practice. 👍😀
Aw it’s so nice of you to reply! I only just saw, because I came back to this brilliant video once again (and once again it worked)
Best wishes,
Mike
I keep coming back to this video. Fell out of the routine when my mental health began to decline, but now I’m recovered and ready to heal my body too. I am a few days in and aside from feeling far more agile, I also find myself sleeping better too.
Oh Alex, I'm ready to help you heal, one breath at the time. Pilates is a little bit magical in my opinion - it helps to balance the body and the mind. Just keep going... and reap the rewards xx
@@KalmPilatesChannel I will definitely do that! Thank you for your lovely reply. 🥰
Thank you so much Sarah, amazing and beneficial video for lower back pain. I run 5 days a week and do hot yoga twice a week. But all summer battling with lower back pain. Found your video and tried it every night for three weeks, amazing results. Back pain gone and I am doing this routine most nights and it really works for all the reasons you give. Thanks again.
Oh Josanne, that's amazing to hear! Every night for three weeks... you must be tired of my voice - haha! Amazing - I'm so, so pleased to hear it got you pain-free! xx
Thank you so much for sharing this video. You just don’t know how much you’ve helped me with my backpain. You’re a blessing to us who’s suffering from severe pain. Thanks again and all the best. ☺️
That is so nice to hear, Leng! I've just launched a 12 week Back Care programme on www.kalmpilates.com - have a look as you may find that quite interesting. It's possible to try out a week's free trial as well. Good luck! x
I do Pilates on a regular basis as I have a bad lower back. It makes such a difference. This routine is excellent to do regularly as a maintenance and is of a length that easily fits into your day. Lovely voice too. Thank you.
Hi Debbie - That's so lovely to hear! Thank you xx
I've suffered with back pain for the last 8 years of my life, and its been getting worse these last 6 months. I tried this for the first time today, and despite the stretching pain and uncomfortableness I had throughout the routine, my back pain has eased! I've not found anything else that has worked like this. I'm excited to start doing this every weekday morning, hopefully in a few weeks I'll be able to stretch a lot further! (I am the opposite of flexible currently haha) Thank you so so much, this is wonderful. This is the first time I've tried pilates, and I'm glad I did it with this video
Hi Grim - I've only just seen your comment! Great to hear you are feeling better. Do let me know how it's going? xx
Hello, I just wanted to say thank you for this instructional video. I do have a weak core and, since lockdown cannot swim. I’ve taken up running for fitness but needed something for my core as well. This has been a great lunchtime workout!
I'm so pleased to hear, Philip! If you want to deepen your core strength, come and join me for the 7 Day Core Strength Challenge. Absolutely no pressure of course! You can check it out here: kalmpilates7daychallenge.com/corestrength-signupa. All proceeds go to the Corona Virus Relief Fund during this crisis. Stay safe and keep well. xSarah.
have had a bit of tightness in my lower back for the longest time (from bad posture I think), my sister showed me this video and it's helping a lot! thanks, your voice is really relaxing. me and my sister love your british accent :)
Haha - that's really kind! I'm a Belgian girl living in London, so my accent is probably a bit of a mix... glad you find it soothing! :))
Not far off! :-) Afrikaans and Dutch sound pretty similar :-)
I just tried your video as i get that burning musuclar pain in the middle of my back (across where the bra strap goes), especially if I have been standing/walking a lot or doing physical activities as well as numerous other core strength issues. I just did this session (first EVER pilates) and already feel more engaged with my body! Got a long way to go, as not very strong at ALL, but hopeful =) My body also feels like it has just been stretched like it's never stretched before! Thank you! p.s. your video also felt like I was right there in the room! Loved it x
Hi Laura - I can't believe you did your first ever Pilates class just now and it was with ME! That's such a privilege and the fact you already feel more engaged with your body is exactly what my aim is... and to help you to get pain-free. Thank you so much for your kind words - you just made my day! xx
Thank you so much for this video. I've had awful lower back pain after having my baby and doing this routine a few times a week as well as seeing an osteopath has really helped! I never thought it would get better. I can feel my core strengthen and I adore the half pigeon pose. Thank you so much!
Hi Sarah - that's such great feedback and I'm so glad to hear you are getting your body's strength back after having your baby. As I have two kids, I totally understand the need to have a body that can support you throughout motherhood as it's a pretty demanding role (esp when the kids are little!). I'm so pleased that I'm able to help you with your back issues so that you can focus on other things in your life... 😉 Keep going! If your back is reacting so well to osteopathy and Pilates, you may well be on your way to become pain-free. xx
Amazing routine, helped me a big deal with my back pain! Heartfelt thanks!!!
You're so welcome, Edoardo! 🙏
Thank you for this! I woke up this morning with a tight lower back like normal, and I did this routine before work and I'm incredibly relaxed. This will be a daily routine I believe.
Glad to be part of your daily routine... hope your back is getting better?
I love your voice! It relaxed me while doing this. I thought it was challenging but doable. Thank you!
Ooh that's so nice to hear... maybe it's Kalming :))) xxx
Great video, I was in a car accident over a year ago where I broke my back and some other bones. This routine has really helped me gain back some strength when I was anxious of movement for a good while so thank you! 😊
Hi Alice - I'm so pleased I was able to help you with this routine! I hope your recovery is going well... It must have been mentally and physically so challenging - I wish you all the best for the future. xxx
I felt the difference after one workout, thank you!
Hi Delia, that's great to hear! x
This is amazing! I have had a bad back for 20+ years & didn’t realise how tight my glutes & hamstrings were until I started doing this 😊
Tight glutes and hamstrings are a major contributor to back pain! Have you seen my free webinar yet on back pain? It will help you understand your back pain causes... and understanding is the key to sorting it out. 😀
@@KalmPilatesChannel no I couldn’t find it. Can you please share the link.
No problem - if you go here, you get immediate access to the training: kalmpilates.uk/joinfreetraining
Very good, you take your time and explain things thoroughly. Thank you.
From teaching for years, I know that's how to get my students to improve quickly... if they understand what they are doing, their technique is better and results come quicker. :) Glad you liked the video x
This is great - i like that you don't rush (i had a bad experience recently following someone who didn't really hold postures so actually made my issues worse!) and explain clearly. What i love would be a longer more complex workout incorporating some more pilates exercises, about half hr length? that would be great :)
Hi Ana! I'm glad you found my teaching style works for you... I believe knowledge is power, so as I get you to understand exactly what you are doing, you get the most out of your workout.
I'm actually running a 7 Day Challenge in November that I think you may quite like - it includes 3 x classes of around 30min -> have a look here for more info: kalmpilates.com/sign-up/ . Hope you can join me! :)
Actually, just wanted to clarify that I run these 7 Day Challenges regularly, so feel free to sign up at kalmpilates.com/sign-up/ and hope you can all join me on the mat :)
This video has helped me so much. Thank you so much. I had no idea how tight I was, or that the tightness was one of the main things effecting my back. I have been doing this video for a couple of weeks now, and I am experiencing a lot less back pain. Thank you again.
Ah Kara, that's so nice to hear! Yes tightness can really affect your back - the whole body really is connected... it's just that you don't know until it goes wrong. :) I'm so glad to hear you have found a way of keeping your back happy! xx
Love your approach, your exlanations, feels like what real pilates should look like
That's very kind - I do love my job! :)
I literally woke up with an annoying back pain from tidying up my place yesterday. I just randomly chose this back pain stretch to hopefully ease the pain a bit and when I stood up after the 15 min routine... I really can't believe it...the pain was gone 👍 Thanks
Hi Elizabeth - it can be quite magical... movement to heal the body! xx
fantastic, i really appreciated how you explained each movement and what i should feel, i felt reassured and safe to relax into each posture.
thank you
Thank you - glad you enjoyed it x
Thank you! I will keep doing this and hopefully it will help.
Just checking in to see how you're getting on? xx
Thanks for checking. Well I have not been consistent with my stretching and exercises. Thanks for the reminder. I will continue!
Good luck! xx
Thanks. I have felt some improvement so I need to do it more often.
That's a good start! Hopefully seeing results may just help you to keep going... xx
Just started this yesterday. Your video stood out to me and as an online video coach (who sits at his desk too much) I’ll be using your video as an example to review this Thursday. It stood out to me and I’ll reveal why. Thank you 😊
Oh Adrian, I hope it stood out for all the right reasons :-) Feel free to send me a link to the review on sarah @ kalmpilates.com
I've popped it above without reading this reply. Yes, other than the faded colour and a comment on your clothes it's great... Haha, that's got you curious hasn't it.
Oh I know about the faded colours… you're going to laugh about the reason for this, but it was because it was one of my first ever videos and the colouring of my elbows and soles of the feet were so dominant I opted to fade the colours a little... but I don't do that in my videos on www.kalmpilates.com so I hope you approve of that :-) It's all a learning curve - haha!
thank you ! it relive my back pain very well
Glad to hear it eased the pain... :-)
I’ve been doing this and your shoulder video 2-3 times a week since we first went into lockdown. Thank you very much, it’s helped me enormously 💕
I'm so pleased it helped you throughout the lockdown, Megan! I'll see you on the mat! :)
Those leg exercises hurt like hell - but my legs feel amazing afterwards! Chronic severe lower back pain so am trying a video like this everyday to help, along with physio. My pelvis is being pulled out of alignment by short glutes as you mention in the video. Thanks!
Pleasure! It really is about doing things little and often. I'm launching a back pain programme in June (not that long to go now) so if you want to stay in the loop about this, just sign up for my newsletter on www.kalmpilates.com. I think you'll love it... it mixes things up but still safe for your lower back pain and unstable pelvis.
Excelent!!! thanks a lot! You are very good. Please if it is possible, continue posting this kind of help. It makes a difference.
I found it a perfect mix between effort, softness, balanced pace, sometimes necessary pain, and care. Thank you.
Hi Carla - If you are interested, I'll be launching a Back Care programme in Nov (almost there now!) and if you sign up for the newsletter at www.kalmpilates.com I'll let you know when it launches.... I think you may quite like it! (Got my fingers crossed xx)
Oh and also a Beginners Programme so that may be more up your street if you don't suffer from any back pain... :-)
Done! I will be waiting ! congratulations Sarah
Thank you for your support Carla! ♥
Very effective short workout love it !! Thank you so much !
Thank you Sarah for your videos! Going from being a very active person to not being able to move at all through disc injury, your videos got me back on my feet. Literally! The lateral breathing alone was a gem to discover. I am a dance teacher, now all my students are doing lateral breathing and your basic pilates before i teach them anything else. Thanks for the inspiration! Ps Just signed up to your 7 days challeneg too. Thanks, Conor
Oh my gosh, Conor! That's amazing! I'm so happy I have been able to help you already and I'm looking forward to having you on the 7 Day Challenge in February. Once you get the lateral breathing on autopilot, then you can start engaging your pelvic floor on the outbreath... and all works on a rhythm - I'll talk you through it when we do our one-to-one consultation as part of the 7 Day Challenge! :) Speak soon xxSarah.
Thanks Sarah! Look forward to it :)
About to try this, I’ve suffered from back pain for years Bc of scoliosis, thank you!
Hope you enjoyed it, Farah xx
Did it help?
This is a wonderful video and I finally could feel how my abdominals need to support my back. It really affected my posture. Thanks so much! Question for you - could you do a similar short instructional video about strengthening pelvic floor muscles?
Hi Janita! That's a great idea - Pelvic Floor engagement is part of the Pilates engagement sequence, but I tend to teach people this when they have gotten to grips with engaging their Transversus Abdominis (bellybutton to spine) as it otherwise is too much information at once, and this can really affect people's technique. I do teach this in my 12 Week Courses. I think it's a good idea to do a short video on the PF engagement. Thank you for the suggestion!
That was our first time trying out your class at home. Really enjoyed it and feel more upright already. Thanks
That's so lovely to hear! I only just found the recent comments left here as I didn't get alerted... Really lovely to get such nice feedback! Working out from home is the way forward.. ;-)
Hi I love your videos thank you! I was doing your ab exercises for diastasis recti and I think they were strengthening my core but started getting lower back pain, so am now doing this routine and it’s brilliant. I’ve swapped in the Bird pose for the plank as I’m not sure it’s safe to plank with diastasis recti. I also found the bird pose just so powerful!
Hi Lakwena! Ah I'm glad this is helping you and of course you can swap exercises... it's good you are listening to your body, that's exactly the right thing to do. When you have diastasis recti and you haven't yet built your Transversus Abdominis strength, then it's better to avoid a plank. It also depends on how big the diastasis recti is and whether you feel you have control over your abs. One way to check is that there should never be any bulging - the abs should always stay tight - but I love you swapped it for the Bird pose!
I’m eager to try this! I have had horrible lower back pain for years I get back spasms so painful it hurts when I breath in and out, long
waiting list on nhs so I went to see a private physiotherapist I’ve been having cupping therapy which has helped a lot! but she kept saying I need to do Pilates and strengthen those core muscles to really help long term, hence why I’m here :) let’s hope it relives the pain, I’m 33 and feel like 50 at times not being able to stand for long periods of time is annoying :-/
Gosh, those spasms sound very tough! The thing is that your physiotherapist is right - if you want to tackle the real causes, you need to do Pilates to sort those out and that will help manage your pain, or even get you to a place where you are pain free. If you need a bit more guidance, try the 7 Day Back Care Challenge for just £5 on my website www.kalmpilates.com. You will get more guidance on the technique. 🙂 xx
@@KalmPilatesChannel thank you! I will defo do that, willing to pay any price to get my posture sorted, it’s terrible from slumping over my desk for hours, I invested in a kneeling chair to help my posture too which has helped, just really need to work on my core muscles now. Thanks for replying 🙂
Total pleasure! Looking forward to helping you get a strong core... it's absolutely possible - these are just muscles, which means we can manipulate them. It just takes a bit of time and focus! xx
I've been suffering for 2 years with pinching lower back pain which Drs haven't been able to source. Due to shift work I can't attend regular classes. 2 days of this simple routine which is only 15 minutes of my time and I feel less tension in the lower back. It hasn't eliminated my pain but I feel more relaxed
Hi Katrina! I'd love to see if we can reduce your pain in a week as that would be a clear indication that your issue is mainly muscular and it could be managed with Pilates. Would you be able to join the 7 Day Challenge in February so that I can guide you through it? Have a look here for more details: kalmpilates.com/bp7daychallenge-1/ . xSarah
I finish my 3rd day doing this pilates! I hope helps with my back pain and legs!
Thank you
Hi Andriana - well done! You will see an improvement - keep going and results will come. 😉 xx
This was great. Effective, communicated well, and not intimidating. I've had lower bain pain for about a year with an L5-S1 bulging disc and Bertolotti's syndrome (not to mention pelvic floor dysfunction) and I think this will be helpful to work into my routine! Thank you!
Ah that's lovely feedback! And yes, I'm totally all about making Pilates not intimidating. 😉 xx
just followed this and its exactly what i need! my back has been so sore after work and low and behold its because i have no core strength at all... even just this one session helped!
Hi Katie - that's great! Try and do at least 2 sessions a week or if you can a session every other day - you will build up your core strength and hopefully that will relieve your back issues. xx
Deceivingly amazing. My back feels much better!
I love that! 'Deceivingly amazing' - probably my favourite comment... :)) Thank you for trying it out Karen! xx
Just starting pilates at home. Back pain because of a hernia. Let see how it goes watching you. Also i have a physiotherapist helping me.
Hi there - good luck with your recovery! Please note my response about herniated discs in one of the comments below, but if you have a physiotherapist assisting your recovery, I'm sure he will tell you what to avoid for now. Let me know how it goes... xx
Wonderful flow for back pain, thank you for the movement.
Thank you Jessica! xx
Thank you, it was so helpful and relaxing
You’re welcome, Marina 😊
I had a c-section 3 years ago and then spent that whole time at a desk job. The entire time wondering why my lower back hurt so much. I’ve been doing yoga for like a week and that’s been helping a lot! Hopefully adding a few routines such as this will help me further.
Hi Victoria - I'm glad you found my videos as it offers a holistic solution to your back pain. So, because of your C section, you will definitely want to strengthen your core (your TA - Transversus Abdominis) before accessing your Rectus Abdominis (your six pack muscles). When your TA is strong, it'll bring your abs closer together, including your rectus abdominis, so it restores your abs nicely - and then it also takes pressure off your back. Good luck! 😀👍
Thank you for this video! I workout every day, and I like having a video to help with stiffness in my low back.
You're so welcome! Always good to take care of your back to avoid injuries 👍
Great workout and great instruction- thank you! :)
Pleasure Brittney x
This is very good to do...Thank you
You are very welcome. Thank you Stanley!
Nice vid, I have kyphosis and protrusion in my lumbar disc , it is reliefing
Hi Maria - thanks for the feedback! Lovely to hear it' s working for you... x
That really helped, just the first session. I am so going to work on this and more. Thank very much. 😁
Pleasure, Bernie x
I've been loving this routine the last few days and notice a significant decrease in my sciatic and back pain throughout the day. I enjoy doing it daily along with other gentle practices. I am wondering if you think it is safe to do daily or is it better to have days without?
Hi Elizabeth! You can definitely do this routine daily. I know some of my UA-cam followers with severe back issues are exactly doing that and are seeing great results with this. Pilates is really safe - when done correctly - so doing it daily is actually a great idea 👍 xx Sarah
Very painful but I needed this.
That’s interesting to hear it eased your sciatica.. I have sciatica at the moment from a bulging disc and hit very scared to see the forward bending?? Wasn’t sure I was allowed to do that with sciatica 🥴
This is an awesome routine, thanks!
Ah thanks, Dan! x
I feel an instant relief! Thank you! I run a lot and have 3 young children. one of whom is still a baby, so I am finding more pressure on my back than before. The tight legs and weak core is most definitely me. I am looking forward to feeling fabulous in a few weeks of doing your exercises every day :) Thank you!
Totally can relate to this as a mummy of two myself... I'm so glad it is helping you! Actually, rather than doing the same work out, feel free to try the Get To The Core programme on my website Kalm Pilates (just join the free trial and see what you think - you get 3 x free workouts!) and it's progressive so it becomes gradually more difficult... You may quite like it! :-) xx
This routine has sorted me out! Thank you so much
Ah great to hear! x
This was really great!!
Thank you Neva x
lovely routine, easy to follow, my lower back pain is easing, thank you xx
You're so welcome, Joanne xx
Omg it really works :) thank you
My pleasure! xxx
Thank you. My back is so much better 👍🏾
Glad to hear that - just keep going and your back will stay happy... :-)
I really enjoyed your video , I found it so helpful for my sore back. I really need to improve my core strength! thank you.
Yay, Ros! That's great that you have pinpointed a weak core as a reason of your sore back... knowledge is power - now you just have to fix the issue and get a stronger core :)) Come and join me on the mat and we'll get there! 😀
For 1 time workout it really help my lower backpain. I hope i can stick till 6 weeks to see improvement
Hi Satrio - keep it up, it will be really worth it! x
Your video works thank you😀
You're welcome, Lourdin! Hope your back will feel better soon x
Love it! Thanks you! !
This was exactly what I needed, thank you!
Thank you so much.
Absolutely wonderful video, have watched around 100 times to solve my back pain caused by cycling and kayaking. Is there a Patreon link where I can make a donation?
Oh that's so kind of you to say! I'm not on Patreon, but I think you may quite like my new Back Care Routine, which gives you a few more videos and stretches. Have a look here: kalmpilates.uk/back-care-routine. xx
Thank you so much!!!
First lesson, thanks for the help. ❤️
You're very welcome, Craig!
Been to a GP who's told me I have muscle spasms in my back as one side of my back has much larger muscles than the other. Not great for kids my age as we like to run around seeing how far we can push ourselves. Hope this works!
Hi Katie - oh that sounds like you have a serious imbalance! Do you know why one side is stronger than the other? That may help you to understand how to counter for the imbalance... Pilates can definitely help - you have to train towards your weaker side to help you restore balance... good luck!
great thank you so much for this .am going to include in my routine .covid has been hard .
Yes, it's been so hard... I hear you. Hope this routine will help you regain some balance xx
Hello, so I have been doing these exercises almost every day for 6 weeks now and unfortunately have not seen any improvement with my lower back pain, although I do feel better in my body, mood and energy levels so I am still grateful for them. I have had this back issue for 4 years now so maybe it will take longer to improve... have already seen an NHS physio who was crap so I am hoping this will help in the next few months. Will update as I go along.
Hi Felice - thank you for your comment! Ok so from both this comment and the comment below it appears you have both shoulder pain and lower back pain, and that stretching and strengthening the muscles are having little effect. My advice is to get an MRI scan (get a referral from your doctor if you can) so that a specialist can check if there is an underlying issue (MRI is the best way to check!). From my experience teaching many people with a wide variety of issues, I have a feeling that there might be an underlying issue that needs to be sorted... it could be something like a bulging disc, herniated disc, fused discs, a dislocated rib (which can cause shoulder pain)... I would highly recommend you find out before continuing. If your issues were solely muscular, I would have expected you to have seen an improvement by now. Obviously, I'm just providing advice and I'm not a medical doctor... I can only share with you what I've learned over the years from teaching people with chronic pain - It's not that common, but if people come into my classes with a referral from their GP / physio and after a few weeks, there is no improvement, it has always turned out that there was an underlying issue that hadn't been dealt with. An MRI scan is always the thing that then sheds light on the issue. And then they can come back to Pilates when their main injury has been addressed. Good luck!
Kalm Pilates thank you so much for replying i am so grateful ❤️ but alas have already had an MRI scan. It came back as there being some bone deterioration but doctors say would be the same for anyone my age (i am 40) and thus is not causing the pain. Even though it is exactly where I am in pain! So i am at a loss. My only hope is exercise. My body has definitely strengthened a little with your wonderful exercises but I still can’t do the highest levels of each exercise so gonna keep going. Thank you again for replying and I hope my messages don’t discourage anyone from doing these exercises. I think my body is just in a very bad state, every movement of back or neck hurts but no shooting pains down the leg.
Ps: also thanks to your lessons i have realised my shoulders droop forward and my hamstrings are still very tight even after doing these exercises regularly for 2 months now. So i hopeful pain will get better in time with these exercises!
Ah good! Glad to hear you've had an MRI scan! I've had people with bone deterioration in my classes before and they can manage their pain quite well, so it's definitely not normal that you are still experiencing so much pain. However, if they've ruled out any 'bone' related issues, then the good news is that you can indeed exercise - keep strengthening and stretching with Pilates. It could well be that where the bone deterioration is, it is pinching on your nerves. Neck pain is complicated as it's often due to your posture and tight muscles around the neck and shoulder girdle.... My husband is a good example of this as his posture (he protracts his head and his shoulders are tight) caused him severe neck issues... with regular stretching, Pilates and changing pillow and mattress, he can control it really well (although from time to time the pain comes back!). Felice, if you want, sign up with my back pain programme on Kalm Pilates as it is a well-rounded exercises programme for back pain. If you feel it's not helping, I'll give you a refund at any time you want (even after the 12 weeks). I really, really hope I can help ease your pain... xx
Thank you I will look into it. Budget is a little tight right now so can't do it now but sounds wonderful. I am also going to the gym regularly and swimming so trying to be as active as I can. The only times I have been pain free in the last 4 years is when I am on a hiking holiday so it is possible but seems I have to be constantly on the move and never at a desk... My dream life! But alas I am a student so chained to my desk most of the day. Thank you again for your wonderful advice, it is so good to hear something positive about the issues I have and to feel your support, you have no idea. xx
Very effective for low back pain-thank you!!
Glad it was helpful, Cecilia! xx
Very helpful
Glad you think so!
I was hungover from work last night and this woke up every part of my body-feeling so refreshed. My only issue is I’m so tall that I can’t touch my toes while doing some positions what do you recommend for a 183 cm man?
Hi Erik! Ok, I've got good news and bad news for you.. :)
Let me start with the bad news; I'm 180cm myself so length doesn't really affect whether you can or cannot touch your toes.
The good news?
You can totally get to the level that I'm showing you in the videos with regular stretches.
Pilates combines strength with flexibility - if you want to see what we can achieve together in 7 days, feel free to join my 7 Day Challenge (only £5) and we'll tackle those tight hamstrings! ;) You can find out more info here: kalmpilates.com/sign-up/
PS: impressed you did my workout with a hangover... that's showing commitment. :)
Amazing ❤️❤️
Thanks 😄
This is such a good video and really helps ... behave to make out Time to do it regularly and also do the 7 day challenge. I've shared this with a lot of people . Great work!!!
That's so kind and thank you for spreading the word; I really appreciate it! x
Superb video, this is really helping me, especially as my old palate classes are no longer on. I really enjoyed it, keep up the great work. As a UA-camr myself, I appreciate the effort goe into this. I want to wish you a happy & prosperous New Year for 2022. James ?;^D
Hi James - that's such lovely feedback and thank you for your kind wishes... wishing you a pain free back for 2022¬¬
I know the pigeon pose, Is supposed to stretch out the glutes predominantly; but with the bent leg, I mostly feel quite a bit of discomfort in my hips (I think the muscle is called the tensor fascia latae or the sartorius)Just wondering if this is a normal feeling to be hurting there. If it wasn't for that pain I quite like the stretch. I love your videos by the way. I've been doing the post partum, low back pain,
and shoulder one daily.
Ah interesting! Yes, that does sound that there is a hip related muscle that is extremely tight (could be your TFL, Sartorius, maybe even your piriformis) - When you say it hurts, do you mean it's really uncomfortable or are you experiencing sharp pain? If it's discomfort, then it's ok to continue with the stretch, but if it's a sharp pain, I would try an alternative, like lying on your back, hooking your left ankle over your right knee (which is bent), then taking your hands through the 'window', around the right thigh and then bringing both legs closer to the upperbody. It stretches out your gluteals, but is not as intense as pigeon pose. Thank you so much for your kind words regarding my videos... it's lovely to get such positive feedback xx
Is this a standalone routine or do I have to warm up
When I teach, I tend to do a short warm up, focusing on mobilising the joints and activating the major muscle groups. Think shoulder circles, reaching to the sky, squats, lunges,... Not all teachers do this as Pilates tend to be very focused on control and technique so the body eases into it nicely. So, in brief, it's up to you - if your body is very stiff, it may be nice to gently warm up the body first. If you're relatively flexible, you may feel it's ok to just start the routine straightaway
Let do this!
Yes, I'm on that mat whenever you need it! :)))
Good job,teacher 👍 don't know your name ,but good work. Get back at me.👍🌎💰🐜🎥🌐🙏🏆🌄
Love it
Thank you xx