You’ve rolled out your mat, ready to move the body and strengthen, but halfway through, there’s that twinge in your lower back. Sound familiar?
Don’t worry, it doesn’t mean Pilates “isn’t for you.” It simply means your body’s asking for a little more awareness and support.
At Warrior In Training, we believe movement should feel good – supportive, joyful, and sustainable, even when you feel the burn.
So if your back’s not loving your Pilates session, let’s explore why it might be happening and how to make things feel amazing again.
1. Your Core Might Not Be Correctly Engaged
Here’s the big one. Pilates is all about the core, not just your abs, but the deep stabilising muscles that wrap around your spine like a corset as well as your pelvic floor muscles. When those muscles aren’t working correctly, your back jumps in to help… and that’s when things get uncomfortable.
It’s not about “sucking in.” It’s about creating the right support from within. Imagine drawing your belly button toward your spine, your pelvic floor muscles lifting and feeling your ribs wrap in as you exhale. That’s your core switching on.
Try this: Before each exercise, take a deep breath in. As you exhale, lightly engage your core, not with tension, but with intention. Keep that connection throughout your movement, so your spine feels supported rather than strained.
Remember: Pilates is precision, not punishment. Every mindful breath counts. It takes practice to get the core working correctly, so take your time with each movement, even if you have to stop multiple times to reset.
2. You’re Pushing Yourself Too Much
We’ve all been there, trying to go deeper, lift higher, or keep up with the person next to us. But Pilates isn’t about keeping up – it’s about tuning into your body.
When you push beyond your body’s current strength or flexibility, your back often compensates. Suddenly, your lumbar muscles are doing all the heavy lifting.
At Warrior In Training, our mantra is “Progress, not perfection.” Taking a modification or smaller range of movement isn’t a step back, it’s what will get you stronger and progressing faster without injury. You’ll build genuine strength and prevent your back from overworking.
Pro tip: Next time your lower back starts to talk, stop. Reset. Take a breath. Tune into your body, what does it need, not what your ego wants.
Remember: It is ok to have to go to an easier level or take breaks. This will have better results in the long term than forcing your body to do something that isn’t feeling right.
3. You’re Using the Wrong Muscles
Our body does what is easiest and what it knows. So if it is used to using certain muscles, it will continue to use those even if they are the wrong muscles. This is why the concentration part of Pilates is key.
For example, in moves like The Hundred or Single-Leg Stretch, the goal is deep abdominal engagement, not neck tension or hip strain. When your alignment’s off, your stronger back and leg muscles take over.
It is vital you tune into your body to notice which muscles are doing the work, and if you are unsure which are supposed to be working, ask the instructor. There are ways to modify exercises to make sure the right muscles work.
Quick Fix: Take it slow, make sure you know which muscles are supposed to do the job, and focus on them activating.
Remember: We are retraining the body, so it can take time, but when you start moving with the right muscles, everything feels smoother, lighter, and more connected, that’s the Pilates magic.
Listen, Learn, and Adjust
Back discomfort during Pilates isn’t failure, it’s feedback. It’s your body whispering, “Hey, let’s tweak this.”
When you listen, engage your core, and move with mindfulness, your practice becomes not only pain-free but empowering.
Your body is amazing.
It’s adaptable, strong, and always learning. Whether you’re flowing in Pilates in studio in Paisley or joining one of our on-demand Pilates sessions, remember – movement should support you, not punish you.
So next time you’re on the mat, take a deep breath and remind yourself: You’ve got this. Let’s move!
Join the Warrior In Training Community
Ready to reconnect with your body, build confidence, and move without pain?
Explore our in-person, online, and on-demand Pilates classes – all designed to help you:
- Improve core strength.
- Ease back pain and stiffness.
- Enhance posture and flexibility.
- Move with joy and confidence.
Get started by joining your first class for 50% off.