Pilates and Back Pain

Do you suffer from back pain – and feel like you've tried everything? Maybe you've visited a therapist, received exercises to do at home (which you didn't quite get around to), or were advised to “strengthen your core.” But what if the solution isn't more training, but wiser and less movements?

At Frog Pilates in Nørrebro, we work every week with people who have back pain. Some have been injured, others have been “worn out” by work, children, driving, or life in general. And almost all have one thing in common: They're a bit afraid to move – and at the same time, tired of being in pain.

Here's the good news: You don't need to push yourself to feel better. Small, conscious movements can make a huge difference.

Pilates for Back Pain – What Makes It Work?

Pilates isn't just “exercise.” It's a systematic approach involving awareness, breathing, and the deep stabilizing muscles that support the spine and help the body regain balance.

Here are some reasons why Pilates is effective training against back pain:

    •    Small Movements with Big Effects: In Pilates, we work slowly and precisely. It means you don't overstrain yourself but instead support the nervous system to relax and cooperate with the muscles.

    •    Focus on Core Musculature: We train the transversus abdominis, pelvic floor, diaphragm, and deep back muscles – all the things that provide internal support.

    •    Breath as a Tool: Many people unconsciously tense up their backs – and here, breathing helps us to relax, stabilize, and feel the body again.

    •    You Feel Comfortable in Your Body Again: When you feel that you can move without pain, the body starts to trust you – and that in itself is a big part of healing.

Why Do People Get Back Pain?

There can be many reasons for back pain: tension, disc problems, muscular imbalance, old injuries, or just too little movement in daily life. But regardless of the cause, the body loves one thing: movement – but at the right pace.

The problem is that we often either don't move enough or we move too much, too fast, without connection. And that's where Pilates stands out.

What Does the Research Say?

There's now solid evidence that training focusing on body awareness and stability is one of the most effective methods against chronic back pain. And it doesn't need to be hard or sweaty – it just needs to be controlled, consistent, and adapted.

What Do My Clients Say?

Huge recommendation for this wonderful, intimate studio in Nørrebro. I have been in the hands of skilled and competent studio owner Sara. I can already feel significant changes in my body after 3x private sessions. The training is tailored to my body and needs - I feel lighter and stronger after each session. Thank you.

– Amina Andersen

I had my first amazing hour of Pilates with Sara! She is so friendly and warm, with much knowledge about human anatomy. The exercises are personalized, and she understands all the different problems or injuries you might have. I am glad I discovered this studio, and I am looking forward to future hours spent there! ❤️

– Petra Hertl

Who Can Join?

Everyone. Really. You don't need to have training experience – and you don't need to touch your toes. At Frog Pilates, we teach small groups and offer private training, where we take your body, pace, and needs as a starting point.

Ready to Experience the Difference?

If you're looking for gentle yet effective training against back pain – and want to understand your body better – then come and try a class at Frog Pilates.

I promise we don't just work with the back. We work with the whole you.

Book your session here or write to me if you have any questions.

I look forward to meeting you – and your back.

– Sara

Pilates Instructor, Pediatric Nurse, and Fan of Small Movements with Big Effects

Frog Pilates | Classical Pilates in the Heart of Nørrebro