Pilates That Heals, Not Hurts
Elixr founder, Richard Chew
Pilates is often recommended by health professionals to manage or rehabilitate back pain—and for good reason. When the right exercises are prescribed and performed correctly, Pilates can be incredibly effective in building core strength and supporting spinal health.
But what’s less often discussed is the potential for certain Pilates movements to aggravate or even cause back issues when they’re inappropriate for the individual or taught without proper expertise.
Like any exercise method, Pilates includes a wide repertoire of movements. Some are excellent for strengthening the core and supporting spinal function. Others, if chosen or executed without a solid understanding of biomechanics, can do more harm than good. The difference lies in the knowledge behind the programming—and in the instructor’s ability to tailor it safely and effectively.
This is something I’ve experienced firsthand. Decades ago, I suffered a serious back injury while lifting a heavy load overhead with poor technique. The result: three herniated lumbar discs and over six months of restricted mobility. That painful and humbling experience sparked a lifelong commitment to understanding spinal mechanics and core stability.
More than ten years ago, I had the privilege of learning from Dr. Stuart McGill, one of the world’s foremost experts in spinal biomechanics. Elixr hosted his courses in Sydney and Melbourne, and our Pilates instructors and personal trainers had the opportunity to train directly with him. His insights were clear, practical, and science-based—and they transformed the way we think about core training.
One of Dr. McGill’s key teachings is the importance of maintaining the spine’s neutral position—its natural alignment where it’s most stable and resilient. Many people think the core is just about abdominal muscles, but it actually refers to the entire torso. Its main job is to brace and stabilize the body, providing a solid foundation for movement of the limbs.
Exercises like planks, side planks, and back bridges are excellent for developing this kind of functional core strength. By contrast, excessive spinal flexion—bending and curling movements that take the spine out of neutral—can place uneven pressure on the discs, increasing the risk of herniation.
So while Pilates can be a powerful tool, it’s not a one-size-fits-all solution. We’ve had members come to us after experiencing back pain following sessions at other studios—pain caused not by Pilates itself, but by poor instruction or ill-suited programming. Sadly, some instructors—often outside of Elixr—lack a deep understanding of spinal mechanics, and creative choreography can sometimes take precedence over safety.
At Elixr, we take a different approach. Our instructors are highly trained in movement science, and we actively curate the exercises we teach. We maintain a list of movements we’ve chosen not to include—some traditional, others currently trending—not because they’re unpopular, but because they don’t meet our standards for safety, efficacy, or biomechanical soundness.
Just because an exercise is all over social media doesn’t mean it’s appropriate—or safe—for your body.
This same principle applies to posture. Pilates can strengthen the muscles that support good posture, but real improvement comes from daily awareness and consistent habits. How you sit, stand, and lie down throughout the day matters far more than what you do during a one-hour class.
One common misconception is that good posture means pulling your shoulders back. In fact, this often leads to overactivation of the upper back muscles, creating imbalance and eventually discomfort. A more natural position comes when you shake your shoulders out and let them settle—relaxed, neutral, and balanced, without excess tension.
Our bodies are interconnected—when one area compensates or becomes overactive, it often sets off a chain reaction affecting other regions. That’s why a truly effective movement program takes the whole body into account.
At Elixr, we don’t just teach exercise—we teach understanding. Our mission is to empower you with knowledge about your body, so you can move confidently, safely, and effectively both in and out of the studio.
Your well-being is at the heart of everything we do. You can be assured that our instructors are not only passionate about movement, but also deeply committed to the science behind it.
Our goal is simple: to help you move better, feel stronger, and stay injury-free—now and for years to come.
