By Cailen Ascher | Photos Courtesy of William Plon and John Augustine

Let’s face it; many of us are stuck behind desks all day. And once we’re off the clock and comfortably at home, we spend more than a few evenings no more than a stone’s throw from a computer or a TV. It’s no wonder than that back pain is a common ailment that leaves many of its sufferers wondering if there is a simple, easy or affordable remedy. We sat down Victoria and Annie Maxwell – ironically, no relation – co-owners of Powerhouse Pilates in Doylestown, to get a few straightforward tips that anybody – or should I say any body – can use to help alleviate chronic back pain.

As devotees of Pilates, Victoria and Annie, who share over a decade of experience in the studio, both believe in body movements that support proper alignment and allow the muscles to function in their intended fashion. With just a little attention and effort, they’ve seen it work wonders for themselves and their clients alike. “Pilates has made me injury resistant,” Annie says. “It teaches how to use your body without abusing your body.” Victoria adds, “Pilates makes the body more efficient. It makes and keeps you able-bodied.”

Stay Flexible

One of the greatest defenses in fighting back pain is keeping your spine flexible, active and healthy. To increase the spine’s mobility and create space between the vertebrae, Victoria suggests a simple roll-down. “Allow the weight of your head to slowly guide your upper- body downward, curving the spine as you go and ultimately finishing in a forward-fold,” she explains. “Then reverse the motion, bringing the head up last.” Victoria emphasizes that the movement should feel rejuvenating, not painful.

Rounded shoulders plague many who are seated throughout the majority of their day. “This rounding-in of the rib cage collapses the body at the heart and compacts your organs,” Annie explains. “It often results in difficulty taking deep breaths.” As a counter- measure, she recommends standing with your back to a wall, your heels approximately a foot from the base. Hinge at your hips so that your lower back comes to rest against the wall followed by your rib cage, shoulders and head. Annie explains that this motion will naturally open up rounded shoulders and align the spine properly.

Let’S Do The Twist

“The spine is not merely a rigid support pole. It’s meant to be moved, extended and twisted,” Annie says. “That’s why our core, which we call our powerhouse, is such a key area to address and protect.” She suggests incorporating gentle movements into your daily routine such as the simple seated twist. “Sitting with your back straight on the edge of a chair, place your right hand on the seat a few inches from the base of your spine,” Annie explains. “Take your left hand to the outer edge of your right knee to help guide you deeper into the rotation.” Again, she stresses that this exercise should feel empowering, not painful.

A Delicate Balance

While working the core properly will help one move more efficiently, the spine is also vital in stabilizing our bodies. “When we walk, we often allow our upper legs to tip the pelvis forward and back with every step we take,” Annie says. “This results in lower back pain.” Annie and Victoria propose trying a disassociation exercise to help the femur move independently from the pelvis. Stand with your side to a mirror and attempt to lift and bend your knee to a 90-degree angle without moving your pelvic bone. Disassociation is fundamental in protecting the lower back from misalignment.

For more information on classes and other services, go online at powerhpilates.com or call 215-348-2871.