How Pilates can help with pain

Many women experience increased joint pain and stiffness as they approach midlife, often without realizing that hormonal changes are a major contributor. The decline in oestrogen, progesterone, and testosterone levels can lead to inflammation, reduced joint lubrication, and decreased muscle elasticity, making movement more difficult. If you’ve been feeling more aches and pains, particularly in your back and joints, you’re not alone—up to 50% of women going through menopause report experiencing joint pain.

But there’s good news: movement is one of the best ways to manage and even reduce pain. Regular, low-impact exercise like Pilates can improve mobility, strengthen muscles, and support joint health, helping you feel better in your body.

How Movement Helps Manage Pain

Stiffness and discomfort often stem from inactivity. The less we move, the harder it becomes to maintain flexibility and strength, which can lead to further pain. Regular movement helps:

1. Support Joint Health and Maintain Bone Density

Joints need movement to stay healthy. When you move, the cartilage in your joints absorbs nutrients and lubricating fluids, which helps them stay cushioned and mobile. Without movement, cartilage can wear down, leading to stiffness and discomfort. Weight-bearing exercises, like standing Pilates movements, also help maintain bone density, reducing the risk of osteoporosis.

2. Reduce Stiffness and Improve Mobility

When muscles and connective tissues become tight, they can restrict joint movement and cause pain. Stretching and controlled movement, as found in Pilates, gently lengthen muscles and improve the range of motion in your joints. This makes everyday movements—like reaching, bending, and twisting—easier and more comfortable.

3. Strengthen Muscles to Better Support the Spine and Joints

Weak muscles, particularly in the core and around the spine, can contribute to poor posture and increased strain on the joints. Strengthening these muscles through controlled, low-impact exercises helps provide stability and reduces excess pressure on the body’s weight-bearing joints, such as the knees and hips.

4. Improve Energy Levels and Overall Mood

Chronic pain and stiffness can lead to fatigue, but regular movement stimulates circulation and oxygen flow, giving you more energy throughout the day. Exercise also releases endorphins—the body’s natural feel-good chemicals—helping to reduce stress, boost mood, and combat anxiety and depression, which often accompany chronic pain.

5. Boost Balance and Coordination, Reducing the Risk of Falls

As we age, maintaining good balance becomes increasingly important to prevent falls and injuries. Pilates focuses on controlled, precise movements that strengthen the core and improve coordination. This enhances stability and makes everyday activities—like walking on uneven ground or getting out of a chair—feel more secure and effortless.

Why Pilates?

Pilates is a gentle yet highly effective way to improve flexibility, muscle endurance, and overall strength. It focuses on controlled movements that strengthen the whole body while reducing strain on joints. Here’s how Pilates can help with pain:

• Improves joint mobility – helping you move more freely and comfortably
• Strengthens muscles – providing better support for your back and joints
• Enhances flexibility – reducing stiffness and improving posture
• Supports bone health – crucial for women at risk of osteoporosis
• Boosts mood and relaxation – reducing stress, which can worsen pain

Research shows that even those who start with lower levels of activity see significant benefits from regular movement. The key is to begin gently and stay consistent.

If you’re struggling with aches and pains, our Total Pilates classes in Kidderminster, Bewdley, and Stourport offer a supportive space to move better and feel better. Click here to book a free taster session.

For a simple way to get started, download our 5 Days to Better Posture guide and begin improving your posture from home. www.totalpilates.online/5days