If you live in Luzern and sit at a desk, chances are you've experienced that familiar dull ache in your lower back. You are not alone. Lower back pain is the single most common reason clients walk through our studio doors on Paradiesgässli.
The "Tight Back" Myth
When our back hurts, our instinct is to stretch it. We fold forward, trying to "loosen" the spine. But often, the back isn't tight—it's tired. It's overworked because the muscles around it aren't doing their job.
Think of your spine like a mast on a ship. The guy wires (your core muscles) need to be taut to hold it upright. If the wires are slack, the mast takes all the load.
Meet Your Best Friend: The TVA
The Transversus Abdominis (TVA) is the deepest layer of your abdominals. Unlike the "six-pack" muscles which run vertically, the TVA wraps horizontally around your waist like a built-in corset. When you cough or sneeze, that tightening feeling? That's your TVA.
In Pilates, we train this muscle relentlessly. A strong TVA creates intra-abdominal pressure that literally lifts the weight of your torso off your lumbar discs, creating space and relief.
3 Moves to try at Home
- The Pelvic Curl: Lie on your back, knees bent. Exhale to tuck your tailbone and peel your spine off the mat one bone at a time. Inhale at the top, exhale to melt down. Why: Mobilizes a stiff spine and engages glutes.
- Femur Arcs: Lie on your back, legs in "Table Top". Lower one toe to tap the floor while keeping your back glued to the mat. Why: Teaches your abs to stabilize your spine while your legs move.
- Quadruped Hover: On hands and knees, tuck your toes and hover your knees 2cm off the floor. Keep your back flat like a table. Hold for 10 seconds. Why: Instant TVA activation.
Motion is Lotion
The fear of pain often leads to stillness, know as "fear-avoidance behavior." But stillness leads to stiffness, creating a vicious cycle. Safe, supported movement helps lubricate the spinal joints. Trust your body to move again. Start small, but start today.
Align by Frankie Journal