1. Strengthen your butt muscles and make sure that you're using them.

Great exercises include pelvic curls and shoulder bridges (like this picture). 

Doing bridges with a band round the outside of your thighs is great because you also get some clam action, working into the side of your butt, for a fully rounded exercise (if I could have squeezed any more puns in, I would have done!).

Other great exercises to strengthen your butt include donkey kicks 

When you're walking, give your butt cheeks a squeeze as you push off your back heel.

And also check out this blog post about "Butt Amnesia"

3. Put your back into extension

Most of us sit with our back in "flexion" which means that we're bent over with our shoulders rounded forward. The stranded penguin exercise is lush for activating the whole back of your body and working your brain too.

And this swimming helps you to work all the way down the back of your body from shoulders to butt.

4. Strengthen your abdominals

You'll notice that at no point have I said "strengthen your core"...because when most people say "core" they mean abs.

And when I say "core" I mean everything between your ribs and hips - front and back!

But of course, strengthening your abs is important too so that we're balanced after all the work for the back of our bodies!

Dead bug is a great abdominal exercise that includes coordination work.

And of course, everyone's favourite, The Hundred is an excellent exercise that you can modify to wherever you are today - knees bent, one foot on the floor, both feet on the floor. Your shout. 

I feel like I've given you almost a whole class of exercises here! Give them a try and let me know how they feel!

Is Pilates the only way to solve back pain issues?

Of course not! The thing that will best help your back pain is the thing that you can do consistently. 

If that's Pilates - fantastic! If it's something else? Also fantastic!! Just keep moving. 

I'd like to join a class..how can I do that?

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