Pilates for Neck Pain

Nearly everyone has suffered from neck aches, pain and stiffness. For most people, neck pain is an occasional and fleeting problem that resolves over the course of several hours or a few days. Chronic neck pain is pain that persists or recurs frequently. Most neck pain is the result of a combination of muscle strain and poor posture. Long hours spent in front of a computer monitor or behind the wheel of a car can strain and fatigue the muscles in the neck and upper back.

With advancing age, neck pain may also be caused by osteoarthritis of the neck joints or problems with the vertebrae and disks in the neck. Degeneration of the disks between the seven cervical vertebrae in the neck, whiplash injuries such as those sustained in rear-end collisions, and pinched nerves are other common causes of neck pain.

Pilates is a natural way to ease neck pain by stretching and elongating muscles, aligning posture and improving strength, flexibility and balance. Because neck pain frequently arises from, or is worsened by, poor posture and muscle tension or muscle strain, Pilates is ideally suited to relieving it.

How Does Pilates Help Relieve Neck Pain?

Pilates is total body conditioning consisting of a series of practiced, carefully controlled movements. It begins with relaxation to release tension. Pilates routines focus on strengthening the lower (deep) abdominal and mid- and upper-back muscles using gentle, progressive resistance. Since movements must be performed with biomechanical precision, instruction is best given one-on-one or in small group sessions with a trainer certified in Pilates. Movements aimed at improving strength, range of motion, coordination, balance, alignment, muscular symmetry, flexibility, and endurance are performed on a floor mat and specially designed tables or chairs that use spring coil tension for resistance.

Like yoga, Pilates emphasizes sustained stretches and close attention to form. Its eight guiding principles are relaxation, concentration, alignment, centering, breathing, coordination, flowing movements and stamina. The sustained stretches help relieve pressure placed on nerves or disks in the neck. Pilates not only helps relieve neck pain but also strengthens the muscles of the neck and back, and re-educates the muscles of the body to improve posture.

When performing Pilates exercises, it is important to be especially mindful of your body’s positioning if you are suffering from neck pain. Think of your neck as an extension of your spine, and always keep the neck in alignment with the torso. If you are experiencing neck pain during a Pilates movement, ask your Pilates instructor to check your form; often, a lack of focus and contraction within the core muscles will lead to neck discomfort. Some Pilates movements should be altered or avoided for individuals with neck pain or injury, inform your Pilates instructor of your condition so he or she can suggest the necessary adjustments for your workout.

Pilates’ devotees are encouraged to be fully engaged and mindful of their bodies and movements. Unlike spinning and treadmill exercise, Pilates is definitely not learned or practiced while listening to music or watching television. By becoming more conscious of their movements, people who practice Pilates may be less prone to injury or re-injury of their necks when performing their daily routines – lifting heavy bags of groceries, driving and just sitting at a desk at work.

What is Pilates?

Joseph Pilates originally called his series of conditioning and rehabilitative exercise "contrology" because the movements demanded intense body awareness, concentration and exacting execution. Born in Germany in 1880, Pilates was a frail youth who suffered from asthma, rheumatic fever and rickets. To become healthy and fit, he embarked on an ambitious exercise program, studied yoga, and became a strong swimmer, gymnast, skier and martial arts practitioner.

In 1926, he arrived in New York City and opened the first Pilates studio. He invented and constructed five pieces of apparatus and developed more than 500 specific exercises to uniformly stretch and strengthen all the muscles of the body. Many of his theories were prophetic and accurate.

The recent resurgence of interest in Pilates has been attributed to its ability to produce rapid, dramatic results with "low-impact, no sweat" techniques. Along with dancers and athletes, previously sedentary older adults, people with chronic neck and low back pain and pregnant women have embraced this safe, relaxing, rhythmic bodywork. Today, many chiropractors, orthopedists, trainers and therapists incorporate these time-honored techniques in physical therapy, yoga and other forms of bodywork.

Finding a Pilates Instructor

Pilates is practiced worldwide and training and certification programs vary in length and scope. Most programs leading to certification require between 60 and 200 hours of personal Pilates training supervised by a certified instructor; certification as a movement therapist, body worker, healthcare practitioner or fitness instructor; course work in anatomy, physiology and biomechanics; experience teaching movement (e.g., yoga, martial arts, physical therapy, dance); and CPR and first aid certification.

In the United States, the Pilates certification process generally consists of two phases: academic study and experiential training in an apprenticeship program. The emphasis on rigorous training and certification is vital to ensure instructors are well prepared to offer this precision movement therapy. Several organizations exist to train to certify Pilates instructors, including the United States Pilates Association and the Pilates Method Alliance. Practicing Pilates under the guidance of a well-trained and certified Pilates instructor will provide the safest and most beneficial rehabilitation of your neck pain.

Additional Resources

Anna Owsley, MS, ATC, LAT “An Introduction to Clinical Pilates”