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Ease your lower back pain in just three moves with this Pilates instructor’s beginner-friendly routine
If you spend hours sitting or working at a desk, you’ve probably experienced back pain at some point.
Without proper support, it’s easy to slump forward, back and shoulders slouching. But, over time, this posture puts a strain on your spine, leading to stiffness and potentially pain and discomfort.
To find out how to relieve this, I asked Jill Drummond, a NASM-certified personal trainer, Pilates instructor and the vice president of Bodybar Pilates.
She explained why lower-back pain is so common and three of her favorite ways to help ease it.
“The lower back is a central component of the core powerhouse, interacting with and supporting movement throughout the entire body.
“Because of this interconnectedness, it’s important to consider all contributing factors when diagnosing and treating back pain,” she says.
Muscle tightness, postural imbalances, weaknesses, joint mobility, movement dysfunctions (such as nerve impingement or trauma) as well as lifestyle habits all play a part, she adds.
“Addressing these factors comprehensively through targeted movement, strengthening and mobility work is essential for maintaining a healthy, pain-free lower back,” says Drummond.
Here are her go-to moves to get you started.
Swan to child’s pose
“This is a flowing Pilates stretch that gently warms and mobilizes the spine while engaging the abdominals, glutes, shoulders and chest,” says Drummond.
“This movement promotes flexibility, opens the chest and shoulders, and encourages mindful breathing, making it an ideal transition between strengthening and restorative exercises.”
Sets: 1-3 Reps: 3-5 per side
- Lie on your front with your hands under your shoulders.
- Inhale, lift your chest into swan pose (similar to cobra in yoga), lengthening through your spine and opening the chest.
- Exhale, push your hips back toward your heels, rounding your spine gently as you transition.
- From this position enter child’s pose, reaching your arms forward, letting your chest sink, stretching your spine, shoulders and chest, breathing naturally.
- Continue moving through the two positions, synchronising with your breath.
Half roll-back with bow and arrow
“This is a dynamic bodyweight exercise that strengthens and tones the back, abdominals, and obliques while improving spinal mobility,” says Drummond.
Sets: 1-3 Reps: 5-8
- Sit with your knees bent in front and feet flat on the floor.
- Lengthen your spine—imagine a string pulling you upward from the crown of your head—and keep your shoulders down.
- Round your spine, drawing your navel in toward your back, and lean halfway back toward the floor.
- Rotate your torso to one side, bending your elbow back as if pulling a bow and arrow. Keep your lower body stable throughout.
- Gently return to centre and repeat on the other side.
Mermaid stretch
“This pose lengthens the sides of the body and opens the hips,” says Drummond.
“These areas are commonly tight and often contribute to back discomfort.”
Sets: 1-3 Reps: 3-5 per side
- Sit with one leg bent in front and the other bent behind you at 90° angle.
- Extend your arms out to the sides at shoulder height in a T-shape.
- Place your hand on the floor beside your front leg.
- Inhale, sweep your opposite arm overhead, stretching into a side bend.
- Hold the stretch, lengthening through your spine while keeping your hips on the mat.
- Return to centre and repeat.
- Complete the repetitions on one side, then switch leg positions and repeat.
