Back pain is one of the most common ailments of our time, and a herniated disc can severely limit daily life for . Many people are looking for ways to stabilize their spine and reduce pain over the long term. One exercise method that is increasingly recommended for this purpose is Pilates.
An expert in this field is Olga Keller, founder of the Strongback Pilates Studio in Zurich-Altstetten. The Pilates instructor not only has extensive training in classical Pilates, but also over two decades of experience as a nurse in fields such as emergency medicine, cardiology, and home care. This combination of a medical background and expertise in movement shapes her work with her clients.
At her studio, she focuses particularly on personalized training to strengthen the back and core muscles. The goal, according t
, is to improve flexibility, stability, and body awareness—key factors for with back problems. In the following interview, Olga Keller explains how Pilates can help with a herniated disc, which exercises are most effective, and what those affected should pay special attention to.
With a diagnosis?
At
on Monday, Tuesday, Wednesday, Thursday, and Saturday. Don’t be alarmed—I’m working at the studio on those days (wink) and have just expanded my capacity, so I’m available even more often at the studio.
People with herniated discs (HD) hear good things about Pilates and come to training for exactly that reason. More and more physical therapists and medical professionals are also happy to recommend Pilates.
It’s clear to everyone diagnosed with HD: “I need to do something good for back on a regular basis.”
It’s interesting to note that more and more young people with back pain (not necessarily lower back pain) are taking up Pilates. This is certainly linked to the growing popularity of Pilates and the mindset: “I like to do my own research.”
Well, first of all, anyone “with a spine” needs to know this: Not every vertebral body spondylosis (VBS) causes pain or symptoms. VBS may be present but remain asymptomatic because there is enough space around the vertebral body and it isn’t pressing on a nerve. That’s what causes pain and other symptoms, such as tingling in the leg or even sensory loss like a sudden numbness in the leg. These people tend to seek medical help or physical therapy fairly quickly.
In a herniated disc, the extremely useful and soft intervertebral disc (IVD) is pushed out over the edge of the vertebral body. The poor disc is pressed against a spinal nerve by the pressure between two vertebral bodies. The nerve sends a message to the brain saying, “I’m being crushed,” and signals pain as a warning sign.
“I just have weak muscles,” say most of the people who come to me for training. The good news is that there’s something you can do about it. Everyone has muscles that can and must be trained; otherwise, they would collapse and be unable to hold themselves upright, stand, or walk. Your musculature is your functional full-body suit (like a knitted suit) that is further woven together through Pilates and supports your entire spine. You need this support all the more when “collapses” such as a herniated disc in the spine are a threat.
Very important: Pilates serves as follow-up training after a diagnosis and treatment (therapy, surgery) involving physical therapy. The situation is different if someone has known their diagnosis for some time and is already receiving therapy; in that case, they can certainly visit a nearby Pilates studio afterward.
Complete rest or even bed rest is totally “out” as a recommendation. Unless, of course, the person is currently in an acute phase and can only move—thanks to the effects of pain medication— for needs, such as using the restroom. They intuitively rest, and this intuition is “essential for movement.” Physical therapists and medical professionals recommend movement, depending on the symptoms. This means: Patients perform movements (or exercises) that the pain allows. And here, the key is intuition. Even if it’s just a walk.
I really like that question! The key to the Pilates method is the use of steel springs. On all equipment, except for the mat, you work with these steel springs—using your feet, legs, hands, and arms— for and for stability in the right areas. This is also how the abdominal, core, and back muscles are strengthened. Muscles that have been dormant for a long time suddenly wake up.
Well-trained and strong back muscles are EVERYTHING. Let’s think of our spine as the center of our body. Imagine it as a “reliable” coat rack. A lot hangs from that coat rack: our head, arms, hips, and legs. It has a lot to handle!
Back pain is one of the most common ailments of our time, and a herniated disc can severely limit daily life for . Many people are looking for ways to stabilize their spine and reduce pain over the long term. One exercise method that is increasingly recommended for this purpose is Pilates.
An expert in this field is Olga Keller, founder of the Strongback Pilates Studio in Zurich-Altstetten. The Pilates instructor not only has extensive training in classical Pilates, but also over two decades of experience as a nurse in fields such as emergency medicine, cardiology, and home care. This combination of a medical background and expertise in movement shapes her work with her clients.
At her studio, she focuses particularly on personalized training to strengthen the back and core muscles. The goal, according t
, is to improve flexibility, stability, and body awareness—key factors for with back problems. In the following interview, Olga Keller explains how Pilates can help with a herniated disc, which exercises are most effective, and what those affected should pay special attention to.
With a diagnosis?
At
on Monday, Tuesday, Wednesday, Thursday, and Saturday. Don’t be alarmed—I’m working at the studio on those days (wink) and have just expanded my capacity, so I’m available even more often at the studio.
People with herniated discs (HD) hear good things about Pilates and come to training for exactly that reason. More and more physical therapists and medical professionals are also happy to recommend Pilates.
It’s clear to everyone diagnosed with HD: “I need to do something good for back on a regular basis.”
It’s interesting to note that more and more young people with back pain (not necessarily lower back pain) are taking up Pilates. This is certainly linked to the growing popularity of Pilates and the mindset: “I like to do my own research.”
Well, first of all, anyone “with a spine” needs to know this: Not every vertebral body spondylosis (VBS) causes pain or symptoms. VBS may be present but remain asymptomatic because there is enough space around the vertebral body and it isn’t pressing on a nerve. That’s what causes pain and other symptoms, such as tingling in the leg or even sensory loss like a sudden numbness in the leg. These people tend to seek medical help or physical therapy fairly quickly.
In a herniated disc, the extremely useful and soft intervertebral disc (IVD) is pushed out over the edge of the vertebral body. The poor disc is pressed against a spinal nerve by the pressure between two vertebral bodies. The nerve sends a message to the brain saying, “I’m being crushed,” and signals pain as a warning sign.
“I just have weak muscles,” say most of the people who come to me for training. The good news is that there’s something you can do about it. Everyone has muscles that can and must be trained; otherwise, they would collapse and be unable to hold themselves upright, stand, or walk. Your musculature is your functional full-body suit (like a knitted suit) that is further woven together through Pilates and supports your entire spine. You need this support all the more when “collapses” such as a herniated disc in the spine are a threat.
Very important: Pilates serves as follow-up training after a diagnosis and treatment (therapy, surgery) involving physical therapy. The situation is different if someone has known their diagnosis for some time and is already receiving therapy; in that case, they can certainly visit a nearby Pilates studio afterward.
Complete rest or even bed rest is totally “out” as a recommendation. Unless, of course, the person is currently in an acute phase and can only move—thanks to the effects of pain medication— for needs, such as using the restroom. They intuitively rest, and this intuition is “essential for movement.” Physical therapists and medical professionals recommend movement, depending on the symptoms. This means: Patients perform movements (or exercises) that the pain allows. And here, the key is intuition. Even if it’s just a walk.
I really like that question! The key to the Pilates method is the use of steel springs. On all equipment, except for the mat, you work with these steel springs—using your feet, legs, hands, and arms— for and for stability in the right areas. This is also how the abdominal, core, and back muscles are strengthened. Muscles that have been dormant for a long time suddenly wake up.
Well-trained and strong back muscles are EVERYTHING. Let’s think of our spine as the center of our body. Imagine it as a “reliable” coat rack. A lot hangs from that coat rack: our head, arms, hips, and legs. It has a lot to handle!
People often come to Pilates either in the final stages of physical therapy or immediately afterward. That’s exactly the right time for it. At this point, I can work very, very effectively with them—training them, not treating them. The person knows their weak spots, has regained confidence, and understands: “I want to and need to strengthen and support my back.” Pilates targets the muscles in the right places, creates space, and thereby relieves pressure on the entire spine and, consequently, the intervertebral discs.
I always prefer to work with these individuals in one-on-one sessions (unless they come as a pair). I usually start the first Pilates class with exercises done while lying down. When lying down, the body reduces muscular tension and shifts its weight. So I take advantage of lying on the machine and start with a few exercises on the steel spring. I adjust the springs to the person’s condition and symptoms, and quickly assess what the body is capable of. The person has already told me what they can’t do. I want to see what they can do, not what they can’t.
Oh yes, these three: Breathing: When moving—whether on the mat or using equipment—breathe in a way that engages the diaphragm. Shallow breathing or holding your breath creates a blockage for movement. Concentration: Use your arms and legs for with the mental image that “they are growing out of your for .” The flow of movement is crucial: rhythmic movements—move as if to your favorite music. That’s how rhythm is created! Never hold a movement or stop it altogether, otherwise the exercise’s effect on the muscles is interrupted.
These fears are also justified and are part of my job. Very important: I need to see the body in motion. That’s why I start with one-on-one training on the Reformer or Cadillac with every participant. On the equipment, I can adjust the tension of all the steel springs to be lighter or heavier. Participants can let the springs support the weight of their legs, allowing them to move without pain or fear. From experience, I can recognize insecurities through body language. Yes, back pain has its own body language. At the end of the session, I always—and I mean always—see relaxed and positively surprised Pilates faces. A medical diagnosis burns itself into the brain like a horror vision, so empathetic communication and good movement are absolutely, absolutely essential. And that is my daily work in the studio. Good movement for images in the mind.
Move. Complex but beneficial movements. Move with joy and purpose. This type of movement can be truly motivating! And sometimes—though not always—it might be Pilates. :o)))
People often come to Pilates either in the final stages of physical therapy or immediately afterward. That’s exactly the right time for it. At this point, I can work very, very effectively with them—training them, not treating them. The person knows their weak spots, has regained confidence, and understands: “I want to and need to strengthen and support my back.” Pilates targets the muscles in the right places, creates space, and thereby relieves pressure on the entire spine and, consequently, the intervertebral discs.
I always prefer to work with these individuals in one-on-one sessions (unless they come as a pair). I usually start the first Pilates class with exercises done while lying down. When lying down, the body reduces muscular tension and shifts its weight. So I take advantage of lying on the machine and start with a few exercises on the steel spring. I adjust the springs to the person’s condition and symptoms, and quickly assess what the body is capable of. The person has already told me what they can’t do. I want to see what they can do, not what they can’t.
Oh yes, these three: Breathing: When moving—whether on the mat or using equipment—breathe in a way that engages the diaphragm. Shallow breathing or holding your breath creates a blockage for movement. Concentration: Use your arms and legs for with the mental image that “they are growing out of your for .” The flow of movement is crucial: rhythmic movements—move as if to your favorite music. That’s how rhythm is created! Never hold a movement or stop it altogether, otherwise the exercise’s effect on the muscles is interrupted.
These fears are also justified and are part of my job. Very important: I need to see the body in motion. That’s why I start with one-on-one training on the Reformer or Cadillac with every participant. On the equipment, I can adjust the tension of all the steel springs to be lighter or heavier. Participants can let the springs support the weight of their legs, allowing them to move without pain or fear. From experience, I can recognize insecurities through body language. Yes, back pain has its own body language. At the end of the session, I always—and I mean always—see relaxed and positively surprised Pilates faces. A medical diagnosis burns itself into the brain like a horror vision, so empathetic communication and good movement are absolutely, absolutely essential. And that is my daily work in the studio. Good movement for images in the mind.
Move. Complex but beneficial movements. Move with joy and purpose. This type of movement can be truly motivating! And sometimes—though not always—it might be Pilates. :o)))
Founder of the Strongback Pilates Studio in Zurich-Altstetten.
Founder of the Strongback Pilates Studio in Zurich-Altstetten.
