April 1, 2025 • 28 mins
The aging spine undergoes significant changes that impact mobility and quality of life, but with the right approach to movement and strength through Pilates, we can maintain a healthy, resilient spine well into our golden years. Kris Harris explains how Pilates creates a protective cylinder around your spine by targeting deep stabilizing muscles that conventional exercises miss, while providing precise alignment and controlled movements that respect the body's natural design.
• Natural spinal changes include disc degeneration, decreased bone density, and reduced flexibility
• Common age-related conditions include osteoporosis, spinal stenosis, and degenerative disc disease
• Conventional treatments often fall short by masking symptoms rather than addressing causes
• Pilates' six fundamental principles (centering, concentration, control, precision, breath, flow) create an ideal framework for spinal health
• The non-impact nature of Pilates builds strength without compressing discs or jarring sensitive joints
• Real success stories include a 68-year-old who avoided spinal fusion surgery and a 72-year-old who regained ability to play with grandchildren
• Finding the right instructor with proper certification is crucial when working with spinal conditions
• Essential home exercises include supine spine twist, cat-cow stretch, Pilates bridge, and spine stretch forward
• Complementary practices include anti-inflammatory nutrition, proper sleep positioning, and stress management
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, yourultimate resource for all things
Pilates and movement.
I'm your host, chris, and I'mthrilled to have you join me
today for an importantconversation about something
that affects all of us as wejourney through life our spine.
Today we're diving into theaging spine how Pilates keeps
(01:14):
your back strong for life.
As we age, our spine undergoessignificant changes that can
impact our quality of life,mobility and independence.
But here's the good news Withthe right approach to movement
and strength, we can maintain ahealthy, resilient spine well
into our golden years.
Throughout this episode, you'lldiscover why spinal health
(01:35):
matters so much as we age, thecommon challenges many face and,
most importantly, how theprinciples and practices of
Pilates offer a powerfulsolution for keeping your back
strong, flexible and pain-free.
So, whether you're in your 30slooking ahead or already
experiencing some of the effectsof an aging spine, this episode
(01:55):
is for you.
Let's talk about what actuallyhappens to our spine as we age.
Understanding these naturalchanges is the first step toward
taking control of your spinalhealth.
The spine is a remarkablestructure 33 vertebrae stacked
on top of each other, cushionedby discs, supported by muscles
and ligaments and housing theprecious spinal cord.
(02:16):
But like all parts of our body,it changes over time.
One of the most significantchanges occurs in our
intervertebral discs, thosecushioning pads between each
vertebra.
By age 30, many of us beginexperiencing some degree of disc
degeneration.
These discs, which are about80% water in our youth,
(02:37):
gradually lose moisture andbecome less plump and
shock-absorbing.
Think of them like sponges thatslowly dry out, becoming
thinner and less flexible.
At the same time, bone densitynaturally decreases, especially
in women after menopause.
This can lead to vertebrae thatare more fragile and
susceptible to compressionfractures.
Our vertebrae may even developbony growths called osteophytes.
(03:02):
As the body attempts tostabilize areas where cartilage
has worn down, the ligaments andtendons that support our spine
also change.
They tend to lose elasticityand become shorter and stiffer.
This contributes to thatcharacteristic reduction in
spinal flexibility manyassociate with aging.
You might notice it becomesharder to turn your head
(03:24):
completely or bend forward withease these normal aging.
It becomes harder to turn yourhead completely or bend forward
with ease.
These normal aging processesdon't necessarily cause pain by
themselves.
However, when combined withsedentary lifestyles, poor
posture habits or previousinjuries, they can create the
perfect storm for developinguncomfortable symptoms and
functional limitations.
Without proper attention toposture, strength and movement
(03:46):
habits, these changes can leadto compressed nerves, reduced
spinal canal space and muscleimbalances.
Daily activities like gettingout of bed, reaching for objects
overhead or even turning tolook behind you while driving
can become challenging orpainful.
The subtle curvature of yourspine might also become more
(04:07):
pronounced, leading to thatforward stooped posture we often
associate with older adults.
But here's what's crucial tounderstand.
While these changes are natural, the resulting limitations and
discomfort are not inevitable.
The rate and severity of thesechanges vary greatly between
individuals and lifestylefactors play a tremendous role.
(04:28):
Regular, appropriate movementis one of the most powerful
tools we have to influence howour spine ages.
As we age, several common spinalconditions tend to emerge, and
today I want to highlight theones you should be aware of.
Let's start with osteoporosis,which affects approximately 54
million Americans.
This condition causes bones tobecome porous and fragile,
(04:51):
making vertebrae susceptible tocompression fractures.
What's concerning is that thesefractures can occur from
everyday activities, simplybending forward to pick
something up, or even coughingforcefully.
Many people don't realize theyhave osteoporosis until that
first fracture happens, which iswhy it's sometimes called the
silent disease.
(05:12):
Spinal stenosis is anothercondition that frequently
develops with age.
This narrowing of the spinalcanal puts pressure on nerves,
causing symptoms like leg pain,numbness or weakness.
That worsens when walking orstanding for extended periods.
Many people describe needing tosit down or lean forward, like
over a shopping cart, to findrelief, as this position
(05:34):
temporarily creates more spacein the spinal canal.
Then there's degenerative discdisease, which isn't actually a
disease, but a condition wherethe discs between vertebrae
break down faster than they canrepair themselves.
This can trigger inflammatoryresponses leading to periods of
acute pain interspersed withrelatively comfortable stretches
(05:55):
.
The unpredictability of thiscondition often makes it
particularly frustrating tomanage.
Facet joint arthritis alsodeserves mention.
These small joints behind ourvertebrae can develop arthritis,
just like knees or hips,causing localized pain and
stiffness, especially firstthing in the morning or after
(06:16):
periods of inactivity.
When it comes to conventionaltreatments, many fall short of
providing comprehensive relief.
Pain medications mighttemporarily mask symptoms, but
don't address underlyingstructural issues.
Some patients find themselvescaught in cycles of medication
dependence with diminishingreturns.
(06:36):
Even surgery, while sometimesnecessary, comes with
significant risks and recoverychallenges.
For older adults, standardphysical therapy often focuses
on specific pain points ratherthan the integrated functioning
of the entire spine andsupporting structures, and the
just rest advice some receivecan actually accelerate
(06:57):
deconditioning and weakness,making problems worse in the
long run.
Now let's talk about Pilates asa powerful approach to
maintaining and restoring spinalhealth.
Developed in the early 20thcentury by Joseph Pilates, this
method was initially created tohelp rehabilitate injured
soldiers and dancers.
What's remarkable is howperfectly suited Pilates is for
(07:20):
addressing the specificchallenges of the aging spine.
At its core, pilates is builton six fundamental principles
that make it uniquely beneficialfor spinal health.
The first is centering.
All movements originate fromwhat Joseph Pilates called the
powerhouse, the deep coremuscles that support and protect
your spine.
(07:41):
Unlike conventional exercisesthat might strain your back,
pilates teaches you to move fromthis strong, stable center.
Concentration is the secondprinciple, emphasizing mindful
attention to how you're moving.
This heightened body awarenesshelps prevent the compensatory
patterns that often develop aswe age and can contribute to
(08:02):
back pain.
The third principle control, isparticularly valuable for the
aging spine.
Pilates movements are neverrushed or jerky.
They're deliberate and precise,minimizing the risk of injury
while maximizing effectiveness.
This controlled approach allowsyou to strengthen, without
strain, a crucial considerationfor anyone with existing spinal
(08:26):
concerns Precision.
The fourth principle ensuresthat each movement is performed
with optimal alignment.
This is vital because pooralignment is often at the root
of many back problems.
Pilates teaches you to find andmaintain neutral spine
positioning, which distributesforces evenly throughout your
vertebral column.
(08:46):
Spine positioning whichdistributes forces evenly
throughout your vertebral column.
The fifth principle breathintegrates proper breathing
techniques with movement.
This deep, thorough breathingnot only oxygenates tissues but
also activates the deep coremuscles that support your spine.
Finally, flow brings allmovements together in smooth
sequences that promote efficient, graceful movement patterns
(09:08):
that translate into daily life.
This integrated approach isvastly different from isolated
exercises that might strengthenone area while neglecting others
.
What makes Pilates particularlyeffective for the aging spine is
its non-impact nature.
Unlike high-impact activitiesthat can compress spinal discs
and jar-sensitive joints,pilates creates strength through
(09:31):
resistance and controlledmovement.
It specifically targets thedeep stabilizing muscles that
often weaken with age but arecritical for spinal support,
muscles that conventionalexercise routines frequently
miss.
Additionally, pilates addressesthe whole body as an
interconnected system.
It recognizes that hiptightness, shoulder immobility
(09:53):
or weak abdominals all affectspinal function.
This comprehensive approachmeans we're not just treating
symptoms, but addressingunderlying movement imbalances
that contribute to back problems.
Let's explore the specificbenefits that make Pilates a
game-changer for spinal health.
As we age.
The most immediate benefit manypractitioners notice is
(10:14):
improved posture.
As we age, our posture tends todeteriorate.
The head juts forward,shoulders round and the natural
curves of the spine becomeexaggerated.
Round and the natural curves ofthe spine become exaggerated.
Poor posture isn't just anaesthetic concern.
It creates uneven pressure onspinal discs and joints,
accelerating wear and tear.
(10:34):
Pilates systematically retrainspostural muscles, especially
those along the spine that oftenweaken with age.
The method teaches you to findand maintain proper spinal
alignment during movements and,more importantly, helps you
develop the strength to sustaingood posture throughout your day
.
This postural improvementdirectly counteracts the forward
(10:55):
slouch that often comes withaging, reducing the excessive
load on vertebrae and discs.
Core strength is anotherfundamental benefit of Pilates
for spinal health.
The core isn't just yourabdominals.
It's a complex system of deepand superficial muscles that
wrap around your midsection likea natural corset.
This includes the transversusabdominis, multifidus, pelvic
(11:18):
floor and diaphragm, allcritical for spine support.
As we age, these core musclesnaturally weaken, leaving the
spine vulnerable to injury andstrain.
Pilates specifically targetsthese deep, stabilizing muscles
in ways that conventionalexercises simply don't.
By strengthening this internalsupport system, pilates
(11:40):
effectively creates a protectivecylinder around your spine,
dramatically reducing pressureon vertebral discs and facet
joints.
This is particularly importantas disc resilience naturally
decreases with age.
Enhanced flexibility is anotherkey benefit that directly
addresses age-related spinalchanges.
With age comes stiffness.
The spinal joints lose mobility, muscles shorten and connective
(12:03):
tissues become less elastic.
This reduction in flexibilitycreates compensation patterns
that further stress the spine.
Pilates systematically works torestore mobility throughout the
body, with particular attentionto the spine.
The method includes movementsthat gently mobilize each
segment of the spine, from theneck through the lower back,
(12:25):
promoting healthy disc hydrationand joint lubrication.
This improved mobility helpsdistribute forces more evenly
throughout the spine, preventingthe concentrated stress that
leads to wear and tear atspecific segments.
Perhaps one of the mosttransformative benefits is
improved body awareness, orproprioception.
Many back problems stem fromunconscious movement habits that
(12:48):
place unnecessary stress on thespine.
Through Pilates' emphasis onprecision and mindfulness,
practitioners develop a refinedawareness of how they're moving
and holding their bodies.
This heightened body awarenesstranslates directly to everyday
life.
You begin to notice when you'reslouching at your desk,
twisting incorrectly to reachsomething, or standing with
(13:10):
uneven weight distribution.
This self-monitoring becomesautomatic over time, essentially
giving you the tools to protectyour spine throughout daily
activities.
The combination of thesebenefits creates a powerful
antidote to the specific changesthat occur in the aging spine.
Where disc degeneration createsvulnerability, pilates builds
(13:32):
protective strength.
Where bone density decreases,improved alignment ensures more
even force distribution.
Where stiffness limits movement, pilates restores functional
mobility.
It's this targeted approachthat makes Pilates uniquely
effective for maintaining spinalhealth throughout life.
(13:52):
I'd like to share some inspiringstories of people who've
transformed their spinal healththrough Pilates.
These aren't just anecdotes.
They represent the realpotential for recovery that I've
witnessed throughout my yearsof teaching.
Take Margaret, a 68-year-oldgrandmother who came to my
studio after being told sheneeded spinal fusion surgery.
Years of desk work had left herwith severe disc degeneration
(14:16):
and constant pain thatmedication barely touched.
After six months oftwice-weekly Pilates sessions,
margaret not only avoidedsurgery but returned to
gardening, an activity she'dabandoned years earlier.
Her doctor was astonished atthe improvement in her core
strength and spinal stability.
Then there's Robert, a72-year-old former construction
(14:37):
worker.
Decades of physical labor hadleft him with chronic back pain
and severely limited mobility.
He could barely tie his shoeswhen he started Pilates.
Within four months, robertregained enough flexibility to
play with his grandchildrenagain.
More importantly, he developedthe body awareness to recognize
(14:58):
movements that triggered painand learned modifications that
allowed him to stay activewithout flare-ups.
Perhaps most remarkable isDiane's story.
At 65, she had developed suchsevere spinal stenosis that
walking even short distances hadbecome excruciating.
Her neurologist suggestedPilates as a last resort before
(15:19):
considering surgicalintervention.
The focused core strengtheningand gentle spinal articulation
exercises gradually created morespace around her compressed
nerves.
Two years later, dianecompleted a 5K walk, something
that would have beenunimaginable before.
What's striking about thesesuccess stories isn't just the
pain reduction but the renewedconfidence these individuals
(15:42):
gained.
Each discovered that theirspine wasn't permanently broken,
but rather capable ofremarkable resilience when given
the right support.
They've maintained theirprogress not through endless
treatment, but throughconsistent, intelligent movement
that respects the body'snatural design.
So you're interested in startingPilates to support your aging
(16:02):
spine, but not sure where tobegin.
Let me walk you through theessentials of getting started on
this transformative journey.
First and foremost, finding theright instructor is crucial,
especially when working withspinal conditions.
Look for teachers who holdcomprehensive certification from
reputable organizations likethe Pilates Method Alliance or
(16:24):
Stott Pilates.
Don't hesitate to ask abouttheir experience working with
older adults or clients withback issues.
A qualified instructor shouldbe able to discuss your specific
concerns, ask detailedquestions about your medical
history and adapt exercisesaccordingly.
For beginners, I stronglyrecommend starting with private
sessions if possible.
(16:44):
This one-on-one attentionallows for personalized
instruction and proper formcorrection, which is essential
for spinal safety.
If private sessions aren'twithin your budget, look for
small group classes specificallydesigned for beginners or
seniors.
Avoid jumping into generalclasses where the instructor
can't provide adequateindividual attention.
(17:05):
When you're evaluating aPilates studio, pay attention to
their equipment and approach.
A good studio for spinal healthwill have proper equipment,
including reformers whichprovide supportive resistance
that's gentler on the spine thanmat work alone.
The environment should feelwelcoming rather than
intimidating, with instructorswho encourage questions and
(17:25):
prioritize proper technique overadvanced movements.
Now what should you expect inyour first few sessions?
Initially, your instructor willlikely conduct a thorough
assessment of your posture,movement patterns and any
limitations.
This might feel more like anevaluation than a workout, and
that's perfectly normal.
They're gathering essentialinformation to create a safe
(17:49):
program for your unique body.
Don't be surprised if yourfirst exercises seem simple or
subtle.
Pilates begins by establishingfundamental connections to your
deep core muscles and properbreathing techniques.
These foundations might notfeel challenging in the
traditional sense of making yousweat, but they're crucial
building blocks for more complexmovements.
(18:09):
Later, for those withsignificant back issues,
modifications will be a normalpart of your practice.
These aren't compromises, butrather intelligent adaptations
that allow you to receive thebenefits while respecting your
body's current capabilities.
A good instructor will offeroptions without making you feel
singled out or limited.
Consistency trumps intensitywhen starting Pilates.
(18:32):
For spinal health, two to threesessions per week is ideal, but
even once weekly practice canyield benefits if you're
attentive and present.
Many people notice subtleimprovements in posture and
reduce discomfort.
Within a few weeks, though moresignificant changes to strength
and flexibility typicallyemerge after two to three months
of regular practice.
(18:53):
Remember that Pilates is notabout pushing through pain.
While you might experience thehealthy sensation of muscles
working sharp or radiating, painis always a sign to back off
and modify.
Communicate openly with yourinstructor about what you're
feeling.
They can only help if they knowwhat's happening in your body.
Now let's explore somefundamental Pilates exercises
(19:14):
that you can practice at home tosupport your aging spine.
These movements form thecornerstone of spinal health by
improving mobility, stabilityand strength in the key
supporting muscles.
The first exercise is thesupine spine twist.
Begin by lying on your backwith knees bent and feet flat on
the floor, hip width apart.
Place your arms out to thesides in a T position, palms
(19:38):
facing up.
Inhale to prepare and, as youexhale, gently drop both knees
to the right while keeping yourshoulders grounded.
Inhale at the bottom position,then exhale as you bring the
knees back to center.
Repeat on the left side.
This gentle rotation mobilizeseach segment of your spine,
while the controlled movementstrengthens your obliques and
(19:59):
transverse abdominis, which arecrucial for spinal support.
When performing the spine twist, your breath plays a vital role
.
The exhale helps engage yourdeep core muscles while
facilitating the rotation.
Many people rush this movement,but slower is better for spinal
health.
Aim for three to five twists oneach side, focusing on
maintaining length through yourspine.
(20:21):
Our second exercise is thecat-cow stretch, which enhances
spinal flexibility segment bysegment.
Begin on all fours with yourhands under your shoulders and
knees under your hips.
As you inhale, gently drop yourbelly toward the mat, lifting
your sit bones and chest whilelooking slightly forward.
This is your cow position.
Then exhale and round yourspine toward the ceiling,
(20:44):
tucking your tailbone andbringing your chin toward your
chest your cat position.
The key to making cat-cowtherapeutic for the aging spine
is moving vertebra by vertebrarather than as one rigid unit.
Imagine each segment of yourspine participating in the
wave-like motion.
This increases circulation tothe spinal discs and improves
mobility in areas that may havestiffened with age.
(21:08):
Start with five to eightrepetitions, moving slowly and
mindfully.
The third exercise is thePilates Bridge, excellent for
strengthening the posteriorchain that supports your spine.
Lie on your back with kneesbent, feet flat and hip width
apart.
Place your arms alongside yourbody with palms facing down.
Inhale to prepare, then exhaleas you engage your deep
(21:31):
abdominals and gradually peelyour spine off the mat, starting
with your tailbone and rollingup one vertebra at a time until
you're resting on your shoulderblades.
Hold at the top for a breath,keeping your core engaged and
ensuring your knees are alignedwith your ankles.
Then inhale as you roll down,placing each vertebra back onto
the mat with control.
This exercise strengthens yourglutes, hamstrings and spinal
(21:55):
extensors all critical musclesthat tend to weaken with age and
sedentary lifestyles.
Aim for 8 to 10 bridges,focusing on the articulation of
your spine rather than theheight of your bridge.
Finally, let's explore thePilates spine stretch forward.
Sit tall with legs extended infront of you, slightly wider
(22:15):
than hip width apart.
Flex your feet and reach yourarms forward at shoulder height.
Inhale to grow even taller,then exhale as you hinge forward
from your hips, reaching yourheart forward while keeping your
spine long.
Inhale to pause, then exhale todeepen slightly, focusing on
length rather than depth.
Inhale again as you roll backup to sitting, stacking one
(22:39):
vertebra at a time.
This exercise decompresses yourspine while improving hamstring
flexibility, which directlyimpacts your lower back comfort.
The emphasis should be oncreating space between each
vertebra rather than touchingyour toes.
Practice three to fiverepetitions, moving slowly and
honoring your body's currentrange of motion.
(23:01):
While Pilates provides anexcellent foundation for
maintaining spinal health as weage, its benefits are magnified
when combined with complementaryhealth practices.
Think of your spine as acomplex system that requires a
holistic approach, like a gardenthat needs more than just water
to truly flourish.
Nutrition plays a crucial rolein supporting your aging spine.
(23:24):
Calcium and vitamin D are wellknown for bone health, but did
you know that anti-inflammatoryfoods can significantly reduce
back pain?
Incorporate fatty fish likesalmon, colorful berries, leafy
greens and turmeric into yourdiet.
These foods help combat theinflammation that often
exacerbates spinal discomfort.
(23:44):
Staying properly hydrated isequally important, as your
intervertebral discs are largelycomposed of water and need
adequate hydration to maintaintheir shock-absorbing properties
.
Quality sleep deserves specialattention when we discuss spinal
health.
During deep sleep, your bodyrepairs tissues and replenishes
energy stores.
(24:04):
However, how you sleep mattersjust as much as how long you
sleep.
A supportive mattress thatmaintains your spine's natural
curves is worth the investment.
Side sleepers should place apillow between their knees,
while back sleepers mightbenefit from a small pillow
under the knees to reducepressure on the lower back.
Avoid stomach sleeping, as ittypically forces your neck into
(24:28):
rotation for hours at a time.
Stress management might seemunrelated to your spine, but the
connection is profound.
Avoid stomach sleeping, as ittypically forces your neck into
rotation for hours at a time.
Stress management might seemunrelated to your spine, but the
connection is profound.
When we're stressed, we tend tohold tension in our muscles,
particularly those surroundingthe spine.
This chronic tension can pullvertebrae out of alignment and
compress nerves.
Practices like meditation, deepbreathing or even gentle
(24:49):
walking in nature can activateyour parasympathetic nervous
system, releasing musculartension and allowing your
Pilates practice to be moreeffective.
Movement throughout your daycomplements structured Pilates
sessions.
Even the most dedicated Pilatespractitioner can't counteract
eight hours of slouching at adesk.
(25:10):
Set reminders to changepositions, take short walking
breaks and perform simplestretches during your day.
Remember that your spine cravesmovement.
It's literally how it receivesnutrition through increased
blood flow to surroundingtissues.
As we wrap up today's episodeon the aging spine and Pilates,
I hope you're feeling empoweredwith knowledge and practical
(25:31):
tools to keep your back strongand healthy for life.
We've explored how the spinenaturally changes as we age,
from disc degeneration todecreased flexibility, and why
these changes demand ourattention.
The beauty of Pilates lies inits comprehensive approach to
spinal health, the method'sfocus on core strength creates a
(25:52):
natural corset of support foryour spine.
Its emphasis on properalignment helps distribute force
evenly throughout yourvertebrae.
The controlled, mindfulmovements improve mobility
without risking injury.
And, perhaps most importantly,pilates builds body awareness
that transfers into everythingyou do, from gardening to
(26:12):
grocery shopping.
Remember those success storieswe shared?
They weren't exceptional cases.
They represent what's possiblewhen you commit to caring for
your spine through regularPilates practice.
Whether you're currentlyexperiencing back pain or simply
want to prevent future issues,starting with even a few minutes
of Pilates daily can yieldremarkable benefits.
(26:35):
In our next episode, we'll bediscussing how Pilates can
support another crucial aspectof aging well balance and fall
prevention.
Until then, I encourage you totry at least one of the
exercises we described today.
Your spine has supported youfaithfully for decades.
It deserves some thoughtfulattention in return.
(26:55):
Thank you for joining me onKore Kast today.
Here's to standing tall andmoving freely at every age.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
(27:15):
If you enjoyed today's episode.
I'd love for you to share itwith your friends and family and
, if you're feeling generous,consider donating at the link
provided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
(27:36):
k ore-fit.
com and follow us on Instagramat korefitnessaz.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Chris Harris signingoff from the Corecast and I'll
see you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, yourultimate resource for all things
Pilates and movement.
I'm your host, chris, and I'mthrilled to have you join me
today for an importantconversation about something
that affects all of us as wejourney through life our spine.
Today we're diving into theaging spine how Pilates keeps
(01:14):
your back strong for life.
As we age, our spine undergoessignificant changes that can
impact our quality of life,mobility and independence.
But here's the good news Withthe right approach to movement
and strength, we can maintain ahealthy, resilient spine well
into our golden years.
Throughout this episode, you'lldiscover why spinal health
(01:35):
matters so much as we age, thecommon challenges many face and,
most importantly, how theprinciples and practices of
Pilates offer a powerfulsolution for keeping your back
strong, flexible and pain-free.
So, whether you're in your 30slooking ahead or already
experiencing some of the effectsof an aging spine, this episode
(01:55):
is for you.
Let's talk about what actuallyhappens to our spine as we age.
Understanding these naturalchanges is the first step toward
taking control of your spinalhealth.
The spine is a remarkablestructure 33 vertebrae stacked
on top of each other, cushionedby discs, supported by muscles
and ligaments and housing theprecious spinal cord.
(02:16):
But like all parts of our body,it changes over time.
One of the most significantchanges occurs in our
intervertebral discs, thosecushioning pads between each
vertebra.
By age 30, many of us beginexperiencing some degree of disc
degeneration.
These discs, which are about80% water in our youth,
(02:37):
gradually lose moisture andbecome less plump and
shock-absorbing.
Think of them like sponges thatslowly dry out, becoming
thinner and less flexible.
At the same time, bone densitynaturally decreases, especially
in women after menopause.
This can lead to vertebrae thatare more fragile and
susceptible to compressionfractures.
Our vertebrae may even developbony growths called osteophytes.
(03:02):
As the body attempts tostabilize areas where cartilage
has worn down, the ligaments andtendons that support our spine
also change.
They tend to lose elasticityand become shorter and stiffer.
This contributes to thatcharacteristic reduction in
spinal flexibility manyassociate with aging.
You might notice it becomesharder to turn your head
(03:24):
completely or bend forward withease these normal aging.
It becomes harder to turn yourhead completely or bend forward
with ease.
These normal aging processesdon't necessarily cause pain by
themselves.
However, when combined withsedentary lifestyles, poor
posture habits or previousinjuries, they can create the
perfect storm for developinguncomfortable symptoms and
functional limitations.
Without proper attention toposture, strength and movement
(03:46):
habits, these changes can leadto compressed nerves, reduced
spinal canal space and muscleimbalances.
Daily activities like gettingout of bed, reaching for objects
overhead or even turning tolook behind you while driving
can become challenging orpainful.
The subtle curvature of yourspine might also become more
(04:07):
pronounced, leading to thatforward stooped posture we often
associate with older adults.
But here's what's crucial tounderstand.
While these changes are natural, the resulting limitations and
discomfort are not inevitable.
The rate and severity of thesechanges vary greatly between
individuals and lifestylefactors play a tremendous role.
(04:28):
Regular, appropriate movementis one of the most powerful
tools we have to influence howour spine ages.
As we age, several common spinalconditions tend to emerge, and
today I want to highlight theones you should be aware of.
Let's start with osteoporosis,which affects approximately 54
million Americans.
This condition causes bones tobecome porous and fragile,
(04:51):
making vertebrae susceptible tocompression fractures.
What's concerning is that thesefractures can occur from
everyday activities, simplybending forward to pick
something up, or even coughingforcefully.
Many people don't realize theyhave osteoporosis until that
first fracture happens, which iswhy it's sometimes called the
silent disease.
(05:12):
Spinal stenosis is anothercondition that frequently
develops with age.
This narrowing of the spinalcanal puts pressure on nerves,
causing symptoms like leg pain,numbness or weakness.
That worsens when walking orstanding for extended periods.
Many people describe needing tosit down or lean forward, like
over a shopping cart, to findrelief, as this position
(05:34):
temporarily creates more spacein the spinal canal.
Then there's degenerative discdisease, which isn't actually a
disease, but a condition wherethe discs between vertebrae
break down faster than they canrepair themselves.
This can trigger inflammatoryresponses leading to periods of
acute pain interspersed withrelatively comfortable stretches
(05:55):
.
The unpredictability of thiscondition often makes it
particularly frustrating tomanage.
Facet joint arthritis alsodeserves mention.
These small joints behind ourvertebrae can develop arthritis,
just like knees or hips,causing localized pain and
stiffness, especially firstthing in the morning or after
(06:16):
periods of inactivity.
When it comes to conventionaltreatments, many fall short of
providing comprehensive relief.
Pain medications mighttemporarily mask symptoms, but
don't address underlyingstructural issues.
Some patients find themselvescaught in cycles of medication
dependence with diminishingreturns.
(06:36):
Even surgery, while sometimesnecessary, comes with
significant risks and recoverychallenges.
For older adults, standardphysical therapy often focuses
on specific pain points ratherthan the integrated functioning
of the entire spine andsupporting structures, and the
just rest advice some receivecan actually accelerate
(06:57):
deconditioning and weakness,making problems worse in the
long run.
Now let's talk about Pilates asa powerful approach to
maintaining and restoring spinalhealth.
Developed in the early 20thcentury by Joseph Pilates, this
method was initially created tohelp rehabilitate injured
soldiers and dancers.
What's remarkable is howperfectly suited Pilates is for
(07:20):
addressing the specificchallenges of the aging spine.
At its core, pilates is builton six fundamental principles
that make it uniquely beneficialfor spinal health.
The first is centering.
All movements originate fromwhat Joseph Pilates called the
powerhouse, the deep coremuscles that support and protect
your spine.
(07:41):
Unlike conventional exercisesthat might strain your back,
pilates teaches you to move fromthis strong, stable center.
Concentration is the secondprinciple, emphasizing mindful
attention to how you're moving.
This heightened body awarenesshelps prevent the compensatory
patterns that often develop aswe age and can contribute to
(08:02):
back pain.
The third principle control, isparticularly valuable for the
aging spine.
Pilates movements are neverrushed or jerky.
They're deliberate and precise,minimizing the risk of injury
while maximizing effectiveness.
This controlled approach allowsyou to strengthen, without
strain, a crucial considerationfor anyone with existing spinal
(08:26):
concerns Precision.
The fourth principle ensuresthat each movement is performed
with optimal alignment.
This is vital because pooralignment is often at the root
of many back problems.
Pilates teaches you to find andmaintain neutral spine
positioning, which distributesforces evenly throughout your
vertebral column.
(08:46):
Spine positioning whichdistributes forces evenly
throughout your vertebral column.
The fifth principle breathintegrates proper breathing
techniques with movement.
This deep, thorough breathingnot only oxygenates tissues but
also activates the deep coremuscles that support your spine.
Finally, flow brings allmovements together in smooth
sequences that promote efficient, graceful movement patterns
(09:08):
that translate into daily life.
This integrated approach isvastly different from isolated
exercises that might strengthenone area while neglecting others
.
What makes Pilates particularlyeffective for the aging spine is
its non-impact nature.
Unlike high-impact activitiesthat can compress spinal discs
and jar-sensitive joints,pilates creates strength through
(09:31):
resistance and controlledmovement.
It specifically targets thedeep stabilizing muscles that
often weaken with age but arecritical for spinal support,
muscles that conventionalexercise routines frequently
miss.
Additionally, pilates addressesthe whole body as an
interconnected system.
It recognizes that hiptightness, shoulder immobility
(09:53):
or weak abdominals all affectspinal function.
This comprehensive approachmeans we're not just treating
symptoms, but addressingunderlying movement imbalances
that contribute to back problems.
Let's explore the specificbenefits that make Pilates a
game-changer for spinal health.
As we age.
The most immediate benefit manypractitioners notice is
(10:14):
improved posture.
As we age, our posture tends todeteriorate.
The head juts forward,shoulders round and the natural
curves of the spine becomeexaggerated.
Round and the natural curves ofthe spine become exaggerated.
Poor posture isn't just anaesthetic concern.
It creates uneven pressure onspinal discs and joints,
accelerating wear and tear.
(10:34):
Pilates systematically retrainspostural muscles, especially
those along the spine that oftenweaken with age.
The method teaches you to findand maintain proper spinal
alignment during movements and,more importantly, helps you
develop the strength to sustaingood posture throughout your day
.
This postural improvementdirectly counteracts the forward
(10:55):
slouch that often comes withaging, reducing the excessive
load on vertebrae and discs.
Core strength is anotherfundamental benefit of Pilates
for spinal health.
The core isn't just yourabdominals.
It's a complex system of deepand superficial muscles that
wrap around your midsection likea natural corset.
This includes the transversusabdominis, multifidus, pelvic
(11:18):
floor and diaphragm, allcritical for spine support.
As we age, these core musclesnaturally weaken, leaving the
spine vulnerable to injury andstrain.
Pilates specifically targetsthese deep, stabilizing muscles
in ways that conventionalexercises simply don't.
By strengthening this internalsupport system, pilates
(11:40):
effectively creates a protectivecylinder around your spine,
dramatically reducing pressureon vertebral discs and facet
joints.
This is particularly importantas disc resilience naturally
decreases with age.
Enhanced flexibility is anotherkey benefit that directly
addresses age-related spinalchanges.
With age comes stiffness.
The spinal joints lose mobility, muscles shorten and connective
(12:03):
tissues become less elastic.
This reduction in flexibilitycreates compensation patterns
that further stress the spine.
Pilates systematically works torestore mobility throughout the
body, with particular attentionto the spine.
The method includes movementsthat gently mobilize each
segment of the spine, from theneck through the lower back,
(12:25):
promoting healthy disc hydrationand joint lubrication.
This improved mobility helpsdistribute forces more evenly
throughout the spine, preventingthe concentrated stress that
leads to wear and tear atspecific segments.
Perhaps one of the mosttransformative benefits is
improved body awareness, orproprioception.
Many back problems stem fromunconscious movement habits that
(12:48):
place unnecessary stress on thespine.
Through Pilates' emphasis onprecision and mindfulness,
practitioners develop a refinedawareness of how they're moving
and holding their bodies.
This heightened body awarenesstranslates directly to everyday
life.
You begin to notice when you'reslouching at your desk,
twisting incorrectly to reachsomething, or standing with
(13:10):
uneven weight distribution.
This self-monitoring becomesautomatic over time, essentially
giving you the tools to protectyour spine throughout daily
activities.
The combination of thesebenefits creates a powerful
antidote to the specific changesthat occur in the aging spine.
Where disc degeneration createsvulnerability, pilates builds
(13:32):
protective strength.
Where bone density decreases,improved alignment ensures more
even force distribution.
Where stiffness limits movement, pilates restores functional
mobility.
It's this targeted approachthat makes Pilates uniquely
effective for maintaining spinalhealth throughout life.
(13:52):
I'd like to share some inspiringstories of people who've
transformed their spinal healththrough Pilates.
These aren't just anecdotes.
They represent the realpotential for recovery that I've
witnessed throughout my yearsof teaching.
Take Margaret, a 68-year-oldgrandmother who came to my
studio after being told sheneeded spinal fusion surgery.
Years of desk work had left herwith severe disc degeneration
(14:16):
and constant pain thatmedication barely touched.
After six months oftwice-weekly Pilates sessions,
margaret not only avoidedsurgery but returned to
gardening, an activity she'dabandoned years earlier.
Her doctor was astonished atthe improvement in her core
strength and spinal stability.
Then there's Robert, a72-year-old former construction
(14:37):
worker.
Decades of physical labor hadleft him with chronic back pain
and severely limited mobility.
He could barely tie his shoeswhen he started Pilates.
Within four months, robertregained enough flexibility to
play with his grandchildrenagain.
More importantly, he developedthe body awareness to recognize
(14:58):
movements that triggered painand learned modifications that
allowed him to stay activewithout flare-ups.
Perhaps most remarkable isDiane's story.
At 65, she had developed suchsevere spinal stenosis that
walking even short distances hadbecome excruciating.
Her neurologist suggestedPilates as a last resort before
(15:19):
considering surgicalintervention.
The focused core strengtheningand gentle spinal articulation
exercises gradually created morespace around her compressed
nerves.
Two years later, dianecompleted a 5K walk, something
that would have beenunimaginable before.
What's striking about thesesuccess stories isn't just the
pain reduction but the renewedconfidence these individuals
(15:42):
gained.
Each discovered that theirspine wasn't permanently broken,
but rather capable ofremarkable resilience when given
the right support.
They've maintained theirprogress not through endless
treatment, but throughconsistent, intelligent movement
that respects the body'snatural design.
So you're interested in startingPilates to support your aging
(16:02):
spine, but not sure where tobegin.
Let me walk you through theessentials of getting started on
this transformative journey.
First and foremost, finding theright instructor is crucial,
especially when working withspinal conditions.
Look for teachers who holdcomprehensive certification from
reputable organizations likethe Pilates Method Alliance or
(16:24):
Stott Pilates.
Don't hesitate to ask abouttheir experience working with
older adults or clients withback issues.
A qualified instructor shouldbe able to discuss your specific
concerns, ask detailedquestions about your medical
history and adapt exercisesaccordingly.
For beginners, I stronglyrecommend starting with private
sessions if possible.
(16:44):
This one-on-one attentionallows for personalized
instruction and proper formcorrection, which is essential
for spinal safety.
If private sessions aren'twithin your budget, look for
small group classes specificallydesigned for beginners or
seniors.
Avoid jumping into generalclasses where the instructor
can't provide adequateindividual attention.
(17:05):
When you're evaluating aPilates studio, pay attention to
their equipment and approach.
A good studio for spinal healthwill have proper equipment,
including reformers whichprovide supportive resistance
that's gentler on the spine thanmat work alone.
The environment should feelwelcoming rather than
intimidating, with instructorswho encourage questions and
(17:25):
prioritize proper technique overadvanced movements.
Now what should you expect inyour first few sessions?
Initially, your instructor willlikely conduct a thorough
assessment of your posture,movement patterns and any
limitations.
This might feel more like anevaluation than a workout, and
that's perfectly normal.
They're gathering essentialinformation to create a safe
(17:49):
program for your unique body.
Don't be surprised if yourfirst exercises seem simple or
subtle.
Pilates begins by establishingfundamental connections to your
deep core muscles and properbreathing techniques.
These foundations might notfeel challenging in the
traditional sense of making yousweat, but they're crucial
building blocks for more complexmovements.
(18:09):
Later, for those withsignificant back issues,
modifications will be a normalpart of your practice.
These aren't compromises, butrather intelligent adaptations
that allow you to receive thebenefits while respecting your
body's current capabilities.
A good instructor will offeroptions without making you feel
singled out or limited.
Consistency trumps intensitywhen starting Pilates.
(18:32):
For spinal health, two to threesessions per week is ideal, but
even once weekly practice canyield benefits if you're
attentive and present.
Many people notice subtleimprovements in posture and
reduce discomfort.
Within a few weeks, though moresignificant changes to strength
and flexibility typicallyemerge after two to three months
of regular practice.
(18:53):
Remember that Pilates is notabout pushing through pain.
While you might experience thehealthy sensation of muscles
working sharp or radiating, painis always a sign to back off
and modify.
Communicate openly with yourinstructor about what you're
feeling.
They can only help if they knowwhat's happening in your body.
Now let's explore somefundamental Pilates exercises
(19:14):
that you can practice at home tosupport your aging spine.
These movements form thecornerstone of spinal health by
improving mobility, stabilityand strength in the key
supporting muscles.
The first exercise is thesupine spine twist.
Begin by lying on your backwith knees bent and feet flat on
the floor, hip width apart.
Place your arms out to thesides in a T position, palms
(19:38):
facing up.
Inhale to prepare and, as youexhale, gently drop both knees
to the right while keeping yourshoulders grounded.
Inhale at the bottom position,then exhale as you bring the
knees back to center.
Repeat on the left side.
This gentle rotation mobilizeseach segment of your spine,
while the controlled movementstrengthens your obliques and
(19:59):
transverse abdominis, which arecrucial for spinal support.
When performing the spine twist, your breath plays a vital role
.
The exhale helps engage yourdeep core muscles while
facilitating the rotation.
Many people rush this movement,but slower is better for spinal
health.
Aim for three to five twists oneach side, focusing on
maintaining length through yourspine.
(20:21):
Our second exercise is thecat-cow stretch, which enhances
spinal flexibility segment bysegment.
Begin on all fours with yourhands under your shoulders and
knees under your hips.
As you inhale, gently drop yourbelly toward the mat, lifting
your sit bones and chest whilelooking slightly forward.
This is your cow position.
Then exhale and round yourspine toward the ceiling,
(20:44):
tucking your tailbone andbringing your chin toward your
chest your cat position.
The key to making cat-cowtherapeutic for the aging spine
is moving vertebra by vertebrarather than as one rigid unit.
Imagine each segment of yourspine participating in the
wave-like motion.
This increases circulation tothe spinal discs and improves
mobility in areas that may havestiffened with age.
(21:08):
Start with five to eightrepetitions, moving slowly and
mindfully.
The third exercise is thePilates Bridge, excellent for
strengthening the posteriorchain that supports your spine.
Lie on your back with kneesbent, feet flat and hip width
apart.
Place your arms alongside yourbody with palms facing down.
Inhale to prepare, then exhaleas you engage your deep
(21:31):
abdominals and gradually peelyour spine off the mat, starting
with your tailbone and rollingup one vertebra at a time until
you're resting on your shoulderblades.
Hold at the top for a breath,keeping your core engaged and
ensuring your knees are alignedwith your ankles.
Then inhale as you roll down,placing each vertebra back onto
the mat with control.
This exercise strengthens yourglutes, hamstrings and spinal
(21:55):
extensors all critical musclesthat tend to weaken with age and
sedentary lifestyles.
Aim for 8 to 10 bridges,focusing on the articulation of
your spine rather than theheight of your bridge.
Finally, let's explore thePilates spine stretch forward.
Sit tall with legs extended infront of you, slightly wider
(22:15):
than hip width apart.
Flex your feet and reach yourarms forward at shoulder height.
Inhale to grow even taller,then exhale as you hinge forward
from your hips, reaching yourheart forward while keeping your
spine long.
Inhale to pause, then exhale todeepen slightly, focusing on
length rather than depth.
Inhale again as you roll backup to sitting, stacking one
(22:39):
vertebra at a time.
This exercise decompresses yourspine while improving hamstring
flexibility, which directlyimpacts your lower back comfort.
The emphasis should be oncreating space between each
vertebra rather than touchingyour toes.
Practice three to fiverepetitions, moving slowly and
honoring your body's currentrange of motion.
(23:01):
While Pilates provides anexcellent foundation for
maintaining spinal health as weage, its benefits are magnified
when combined with complementaryhealth practices.
Think of your spine as acomplex system that requires a
holistic approach, like a gardenthat needs more than just water
to truly flourish.
Nutrition plays a crucial rolein supporting your aging spine.
(23:24):
Calcium and vitamin D are wellknown for bone health, but did
you know that anti-inflammatoryfoods can significantly reduce
back pain?
Incorporate fatty fish likesalmon, colorful berries, leafy
greens and turmeric into yourdiet.
These foods help combat theinflammation that often
exacerbates spinal discomfort.
(23:44):
Staying properly hydrated isequally important, as your
intervertebral discs are largelycomposed of water and need
adequate hydration to maintaintheir shock-absorbing properties
.
Quality sleep deserves specialattention when we discuss spinal
health.
During deep sleep, your bodyrepairs tissues and replenishes
energy stores.
(24:04):
However, how you sleep mattersjust as much as how long you
sleep.
A supportive mattress thatmaintains your spine's natural
curves is worth the investment.
Side sleepers should place apillow between their knees,
while back sleepers mightbenefit from a small pillow
under the knees to reducepressure on the lower back.
Avoid stomach sleeping, as ittypically forces your neck into
(24:28):
rotation for hours at a time.
Stress management might seemunrelated to your spine, but the
connection is profound.
Avoid stomach sleeping, as ittypically forces your neck into
rotation for hours at a time.
Stress management might seemunrelated to your spine, but the
connection is profound.
When we're stressed, we tend tohold tension in our muscles,
particularly those surroundingthe spine.
This chronic tension can pullvertebrae out of alignment and
compress nerves.
Practices like meditation, deepbreathing or even gentle
(24:49):
walking in nature can activateyour parasympathetic nervous
system, releasing musculartension and allowing your
Pilates practice to be moreeffective.
Movement throughout your daycomplements structured Pilates
sessions.
Even the most dedicated Pilatespractitioner can't counteract
eight hours of slouching at adesk.
(25:10):
Set reminders to changepositions, take short walking
breaks and perform simplestretches during your day.
Remember that your spine cravesmovement.
It's literally how it receivesnutrition through increased
blood flow to surroundingtissues.
As we wrap up today's episodeon the aging spine and Pilates,
I hope you're feeling empoweredwith knowledge and practical
(25:31):
tools to keep your back strongand healthy for life.
We've explored how the spinenaturally changes as we age,
from disc degeneration todecreased flexibility, and why
these changes demand ourattention.
The beauty of Pilates lies inits comprehensive approach to
spinal health, the method'sfocus on core strength creates a
(25:52):
natural corset of support foryour spine.
Its emphasis on properalignment helps distribute force
evenly throughout yourvertebrae.
The controlled, mindfulmovements improve mobility
without risking injury.
And, perhaps most importantly,pilates builds body awareness
that transfers into everythingyou do, from gardening to
(26:12):
grocery shopping.
Remember those success storieswe shared?
They weren't exceptional cases.
They represent what's possiblewhen you commit to caring for
your spine through regularPilates practice.
Whether you're currentlyexperiencing back pain or simply
want to prevent future issues,starting with even a few minutes
of Pilates daily can yieldremarkable benefits.
(26:35):
In our next episode, we'll bediscussing how Pilates can
support another crucial aspectof aging well balance and fall
prevention.
Until then, I encourage you totry at least one of the
exercises we described today.
Your spine has supported youfaithfully for decades.
It deserves some thoughtfulattention in return.
(26:55):
Thank you for joining me onKore Kast today.
Here's to standing tall andmoving freely at every age.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
(27:15):
If you enjoyed today's episode.
I'd love for you to share itwith your friends and family and
, if you're feeling generous,consider donating at the link
provided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice For
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
(27:36):
k ore-fit.
com and follow us on Instagramat korefitnessaz.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Chris Harris signingoff from the Corecast and I'll
see you next week.
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