Health & Fitness / 4 February, 2025 / Ellie Thompson

A Pilates Workout To Strengthen Your Spine & Bones

According to Abby McLachlan, Pilates has skyrocketed in popularity, particularly reformer Pilates, due to its ability to sculpt and strengthen the body. However, its benefits go far beyond aesthetics. Pilates for spine and bones plays a crucial role in injury recovery, maintaining mobility, and ensuring lifelong spinal health.

A strong core is the foundation of a healthy spine. By engaging the deep stabilising muscles, Pilates improves posture, reduces pressure on the spine, and minimises the risk of pain or injury.

How Pilates Supports the Spine and Bone Health

Every Pilates for spine and bones class begins with activating deep core muscles through breathwork. Deep diaphragmatic breathing engages the transverse abdominis, a key stabiliser of the spine. Spinal alignment is also a priority, with exercises that encourage neutral and imprint pelvic positions to protect the lower back and correct negative movement patterns.

A well-structured Pilates session includes movements that work the spine in all directions:

• Extension – Lengthening the spine to counteract poor posture
• Flexion – Forward bending to improve mobility
• Lateral Flexion – Side bending for balance and flexibility
• Rotation – Twisting movements to enhance spinal mobility

Pilates on the reformer incorporates resistance training, using body weight and hand weights to strengthen bones and muscles. This is particularly beneficial in preventing osteoporosis and maintaining posture as we age. Strong bones and muscles reduce the risk of injury, ensuring we stay mobile and pain-free throughout life.

Why a Strong Spine is Essential

Your spine is the central support structure of your body. It not only keeps you upright and mobile but also houses the spinal cord, which connects the brain to the rest of the body. A strong, healthy spine prevents nerve pain, supports good posture, and allows you to move freely—whether at work, exercising, or enjoying daily activities.

Best Pilates Moves for Spine and Bone Health

1. Bridge (Core and spinal articulation)

• Lie on your back with knees bent and feet hip-width apart.
• Inhale to prepare, then exhale as you roll up one vertebra at a time into a shoulder bridge.
• Hold at the top, then slowly articulate down on an exhale.
• Repeat 5–10 times.

2. Cat/Cow (Spinal mobility)

• Start on all fours, with hands under shoulders and knees under hips.
• Inhale to lengthen the spine, then exhale to round into a deep “cat” stretch.
• Inhale to reverse, gently extending the spine into “cow” position.
• Repeat 5–8 times.

3. Mermaid Stretch (Lateral flexion and rotation)

• Sit with legs bent to one side, keeping the spine long.
• Inhale, reaching one arm overhead, then exhale to side-bend toward the floor.
• Hold for a breath, return to centre, and repeat to the opposite side.
• Add a twist at the end for deeper spinal rotation.

4. Short Spine (Advanced spinal articulation)

• Performed on a reformer, this move strengthens the spine while improving flexibility.
• Involves controlled leg lifts and spinal articulation to build core strength and spinal stability.

Final Thoughts

Incorporating Pilates for spine and bones into your routine can transform spinal health, improve posture, and protect against injury. Whether on the mat or reformer, these movements help keep your spine strong and mobile for life.

Article by Abby McLachlan, Pilates Instructor & Founder of East of Eden.

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