Pain free living: the secret behind pilates

Yes, its 2024 and we need this reminder more than ever…

YOU are capable of changing the way your body and brain respond to pain.

According to the International Association for the Study of Pain (IASP), Pain is described as “an unpleasant sensory and emotional experience linked to actual or potential tissue damage.”

This is where it gets interesting…

Because, pain is a personal experience learned through injury encounters. IASP emphasizes that the nerve cell endings which initiate the sensation of pain, does NOT always mean that you are damaging/injuring yourself in this moment (1)

After all, due to learnt experience, our brain is always trying to interpret and protect us as best as it can. (Learn more about this here)

Honestly – I hear you, when you are facing pain, the initial reaction might be to avoid activity and rest. However, today I’m revealing the evidence base that will get you shifting how your brain and body feel, because when it comes to pain, knowledge gives you power.

Current research shows immobility for more than 2 days can have detrimental effects (2).

The good news is, exercise therapy can play a crucial role in pain treatment.

Regular physical activity also brings additional benefits, such as:

weight management
reduced risks of heart and metabolic diseases,
lower chances of some cancers,
stronger bones and muscles,
improved mental health, enhanced mood,
better daily functioning, fall prevention,
increased life expectancy.

~ did you know ~ Exercise doesn’t only benefit those who are maintaining their fitness; it has proven advantages for pain management too!

We’ve just got to get the right type of exercise in…

Today I’m going to explore 2 ways therapeutic Pilates exercises can have major benefits, especially if you are recovering from pain.

…So, grab your cup of tea, lets dive in!

How pilates reduces anxiety + increases calm

Have you ever heard of this term: Exercise-Induced Hypoalgesia (EIH)??

It is a phenomenon that occurs during exercise, where pain thresholds + tolerance rise!

The feeling of pain intensity decreases during and after therapeutic exercise, due to a function in our central nervous system called ‘endocannabinoids’.

Please don’t worry about this fancy word…just know that endocannabinoids are mood-improving neuromodulators promoting short-term effects of reduced anxiety and feelings of calm.

What does this mean for you?

Different types of exercises affect pain management in various ways. Prescribing the right intensity and frequency is crucial for achieving the desired pain-relieving effects.

…Consider this your official invite to the world of Pilates, where you can get gentle progression from your deepest core outwards.

2. The Pilates Prescription

When it comes to musculoskeletal pain, Pilates is hands down, research-proven, one of the best formats to help stabilise the spine and promote deep core strength (3)

Another study here (4) concludes “Increasing the strength of deep abdominal muscles and improving the stabilisation of the spine is effective at reducing Non-specific chronic low back pain (NSCLBP.) A core stabilisation programme combined with muscular strength should be considered for NSCLBP patients, as this was shown to be more effective than core muscular strength exercises alone”

This means we do need deep stability, and then we need to progress it.

The Vitality Method Online studio will help you do just that.

I built it with the researched methods of rehabilitation in mind, and personally have a 1:1 with every new member.

Clients who follow a program of specific pilates exercises, and gradually increase their intensity (either increasing repetitions or adding dumbbells for example) consistently over time, are the ones that have phenomenal results.

But, how do we fit exercise into our busy schedules?

This leads me to the 3rd top reason Pilates is so effective:

3. You can do it anywhere, anytime…even in your PJs

Don’t take it from me, just see how my ladies support each other, with their tried and proven strategies for staying consistent and therefore, getting the results: