Pilates for Chronic Back Pain | 20 Min Pilates to Ease Back Pain and Strengthen Your Core

Pilates for Chronic Back Pain | 20 Min Pilates to Ease Back Pain and Strengthen Your Core

Struggling with chronic back pain? This gentle yet effective 20 minute Pilates workout is specifically designed to help relieve lower back pain, improve spinal alignment, and strengthen your core — safely and mindfully. Whether you're new to Pilates, returning after a break, or just feeling some tightness in your back, this session meets you where you are.
As a Certified Pilates Instructor and former documentary filmmaker, I created this routine with care, drawing on years of movement experience and a deep understanding of how the body heals. This practice focuses on controlled, low-impact movements that engage the deep core muscles, support your spine, and promote better posture — all from the comfort of your living room.
✨ What You’ll Gain:

• Relief from lower back tension and stiffness

• Improved core stability and pelvic alignment

• Enhanced body awareness and mindful movement

• Greater mobility and confidence in daily life

Perfect for women over 50, beginners, or anyone managing back discomfort. No equipment needed — just a mat and your breath.
📌 Key Benefits of This Routine:

• Targets the transverse abdominis, glutes, and spinal stabilisers

• Encourages neutral spine positioning

• Promotes relaxation and reduces strain on the lower back

• Builds strength without impact

💬 “I’m in my 60s and this is the first time I’ve felt real relief from my back pain. Thank you for teaching with such clarity and kindness.” – Sarah, community member

🔔 Subscribe for weekly Pilates routines — I post new videos every week to support women on their journey to stronger, healthier, more joyful bodies.
👍 Enjoyed this session? Please like, comment, and share with someone who needs gentle, effective movement.

Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilates #chronicbackpain #pilatesforbackpain

If you enjoyed this video, please consider supporting the creation of these workouts by making a donation or buying me a virtual coffee (donation ) here: https://ko-fi.com/thegirlwiththepilatesmat

If you'd like to see my latest range of sustainable cotton t-shirts click here: https://www.youtube.com/@TheGirlWithThePilatesMat/store

Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
To Order click here: https://uk.bookshop.org/a/13310/9781800076952

I am featured in the Stay in, Work out campaign with Sport England here:
https://www.sportengland.org/jointhemovement#get_active_at_home

If you'd like to join my live online classes via Zoom, pop to my website for details;
http://www.rachellawrencepilates.com

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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.
#PilatesForBackPain #ChronicBackPainRelief #PilatesForWomenOver50 #CoreWorkoutForBackPain #GentlePilates #LowImpactExercise #PilatesAtHome #BackPainRelief #SeniorFitness #MindfulMovement #PilatesEveryday #RachelLawrencePilates