I asked a Pilates instructor how to protect my back as I age and she recommended these three core moves to support the spine

If you want to protect your back as you age, it’s important to have a strong core.

These mid-body muscles help us to bend, flex and rotate our trunk, while also providing support to our spinal column.

Pilates is particularly effective at maintaining these muscles, as it keeps them strong and flexible.

That’s why I asked Pilates instructor and coordinator at Life Time, Nina Popp, to share three core-focused moves that support a healthy spine.

“As we age, a strong core and healthy spine help us move with control and confidence. Pilates builds that strength in a way that’s progressive and supportive,” says Popp.

Give the three moves below a try, and if they feel good to you, try practicing them a few times a week.

The videos below have been sped up slightly, but you should practice each move at a slow, controlled pace.

1. Rolling like a ball

Reps: 6-10

• Sit on an exercise mat and pull your knees to your chest, holding your shins or ankles.
• Lift your feet off the floor and rock back slightly, so you’re balancing on a point just above your sit bones.
• Keep your spine rounded and your chin gently tucked.
• Inhale to roll back toward your shoulders.
• Exhale to roll forward.

How it helps: This move is a great way to gently massage the spine while engaging the deep core muscles.

2. Single-leg stretch

Reps: 10-12

• Lie on your back and bring both knees into your chest
• Lift your head and shoulders slightly, keeping your lower back pressed into the mat.
• Extend one leg while holding the other knee at your chest.
• Switch legs and continue to alternate sides.
• Keep your core engaged and your movements slow and steady.

How it helps: According to Popp, the single leg stretch is a great way to engage the core muscles, while also helping you to practice holding a neutral spinal position.

3. Swan

Reps: 8

• Lie on your stomach with your hands under your shoulders and legs extended.
• Inhale and slightly lift your chest off the mat.
• Keep your shoulders relaxed and your neck elongated.
• Exhale to lower back down with control.
• To progress, lift your chest a little higher or straighten the arms, if it feels comfortable.
• For more advanced Pilates practitioners, you can move into the full swan dive move, with extended arms and legs, rocking backward and forward on the pelvis.

How it helps: Many Pilates instructors will finish a class with the swan, because it’s a key move for protecting the back in everyday movement.

“As the body lifts, the deep core engages to stabilize the pelvis and prevent compression in the lower back,” Popp explains.

“This allows the spine to extend evenly rather than collapse into the lumbar [lower back] area.”