Pilates for Back Pain Beckenham:
Gentle Classes for Spondylolisthesis & Spinal Stenosis
Back pain is one of the most common reasons people start coming to us at Metta Movement. Whether you’re dealing with a niggling ache, managing a diagnosed condition, or simply want to strengthen and protect your spine, Pilates offers gentle, mindful movement that can help you feel more comfortable in your body.
Important: Always speak with your GP or healthcare provider before starting Pilates if you have back pain or a diagnosed spinal condition. This article is for general information only and doesn’t replace medical advice.
In this article, we’ll explore three common types of back pain and how Pilates might support your journey to feeling better.
1. General Back Ache (Non-Specific Back Pain)
Many of us experience back ache at some point—a dull discomfort or stiffness that doesn’t have a clear medical cause.
NSBP (Non Specific Back Pain) Is multifaceted and usually doesn’t have one direct cause. It’s often linked to sitting or standing for long periods, lifting, tension or stress, poor sleep, nutrition, mental health and social issues.
How Pilates may help:
- Strengthens the muscles that support your spine
- Encourages postural and body awareness throughout your day
- Improves mobility in your spine and hips and other joints
- Uses breathing techniques to help release muscle tension and promote relaxation
Our small group classes (maximum 4 people) give you the attention you need to move safely and build confidence. Many of our clients find that regular Pilates helps them feel more comfortable and move more freely as well as giving them a sense of joy and connection to others in the class and our community.
2. Spondylolisthesis
Spondylolisthesis is what happens when one vertebra slips forward over another. This can sometimes cause lower back pain, stiffness, or discomfort that radiates down the legs.
Please get medical clearance before starting Pilates if you have spondylolisthesis.
How Pilates can help:
- Focuses on controlled movements that keep your spine supported, adapted to reduce spinal extension
- Builds strength in your abdominal and glute muscles to better support your spine
- Improves your awareness of how you move, helping you avoid positions that might cause discomfort, primarily lumbar extension
- Emphasises stability exercises rather than deep back bends or movements that put pressure on the slip
At Metta Movement, we work with clients who have spondylolisthesis. I personally was diagnosed with this in my 20’s. We’ll modify exercises to suit your needs and help you build strength safely.
3. Spinal Stenosis
Spinal stenosis is a narrowing of the spaces in your spine, which can put pressure on nerves. This often causes back pain, leg pain, or stiffness—particularly when standing or walking for longer periods.
Always check with your doctor before starting new exercises if you have spinal stenosis.
How Pilates may help:
- Gentle movements can sometimes help relieve pressure on the nerves, particularly small flexion movements.
- Increases mobility in your hips and spine without high-impact movements
- Builds strength in the muscles surrounding your spine for extra support
- Uses slow, mindful and supported movements to help you feel more confident and less fearful of pain
We understand that spinal stenosis can be frustrating and limiting. Our instructors are experienced in adapting exercises so you can move comfortably and safely.
Why Work With a Qualified Instructor
Back pain is different for everyone. What helps one person might not be right for another – that’s why working with a qualified and experienced Pilates teacher matters.
At Metta Movement, all our instructors have all undergone a lengthy training process with first class training providers. This gives them a thorough grounding and underpins all sessions they teach with a clear understanding of human anatomy, and specific conditions. Because the Metta Movement Reformer Pilates studio only has 4 reformers, we are able to:
- Adapt exercises to your specific condition and comfort level
- Help you find the right balance of strength, mobility, and relaxation
- Create a non-judgmental space where you can move with confidence
- Give you the attention you deserve without have to have private sessions (unless you want them of course!)
Around 80% of our clients need some form of modification, so you never have to worry about doing something wrong or not being able to do something. We’re here to support you, not push you beyond what feels safe.
Start Your Journey at Metta Movement
We specialise in gentle, mindful Pilates for people with back pain in Beckenham. Whether you’re managing spondylolisthesis, spinal stenosis, or general discomfort, we’ll help you move safely, build strength, and hopefully, feel more at ease in your body.
Our studio is warm, friendly and welcoming, and we believe movement should be joyful—not something to dread.
We offer small group reformer classes, mat work, mobility sessions, and private one-to-one instruction.
New to Pilates? Try our Beginners Reformer Pilates 4 Week Courses. We run at least two a month. They’re a great way to start slowly, gently and supported, right at the very beginning to see if Reformer Pilates feels right for you.
Fancy chatting it through first? Click here to chat to us by email.
