A TRAINING PROTOCOL INTEGRATED OF PILATES- AND YOGA-BASED EXERCISES FOR WOMEN WITH BACK PAIN Bellafiore, M.1,3, Battaglia,
G.1,3, Caramazza, G.2,3, Fantauzzo, V.1, Bianco, A.1,3, Palma, A.1, 3. 1: DISMOT (Palermo, Italy), 2: PhD in “Human Diet and Nutrition”
(Palermo, Italy), 3: Regional Sport School of Sicily CONI (Olympic National Italian Committee, Italy). Introduction Pilates and Yoga are bodymind
activities recently become very popular in Italian fitness gyms. Their outcomes have been studied separately and it has been reported
that both reduce low back pain affecting either the physiological and mental aspects (Posadzki et al., 2011; Tilbrook et al., 2011).
However, few evidences are present in the scientific literature. The aims of our study were to test the influence of a training protocol
including exercises of Pilates Matwork and Yoga Poses on several fitness parameters as muscle strength and spine flexibility in women
with back pain; and whether improvements in these factors were associated with a decrease in symptom frequency. Methods Twenty
one women (age: 37.8 ± 8.2 years; weight: 60.1 ± 7.4 kg; height: 163 ± 6 cm; BMI: 22.4 ± 3.2) were recruited to participate in a 8-month
training protocol for 1 hour 3 times per week under the guide of the same instructor for all length of training period. This protocol consisted
of an initial step of 10 min aimed at activating the muscles involved in the central step of training (35 min), which included Pilates mat
exercises (Marmaid, Hundred, Swimming, Spine twist, ecc.), followed by a final step of 15 min of Yoga Poses. The exercise difficulty, the
number of sets and repetitions gradually increased during the training period. Before, during (4 months) and after 8 months of exercise
training, fitness tests were performed (sit and reach test, trunk lift, sit up, push up, squat). We used the visual rating scale (VRS) to select
participants with a frequency of low back pain ranging from ‘occasionally’ to ‘always’. One-way ANOVA test with Bonferroni’s correction
and Chi-squared test were used to analyze significant differences (p<0.05). Results After 4 and 8 months of the training period, we found
a significant improvement in the low back and hamstring flexibility; abdomen, upper- and lower-body strength (p<0.001). These changes
were associated with a bigger number of participants who showed a significant reduction of low back pain frequency (p<0.05). Discussion
The training protocol integrated of Pilates- and Yoga-based exercises appears to be practicable, safe and repeatable for long time
by women with back pain. Muscle isometric contractions and stretching induced by Pilates and Yoga methods can reduce the onset of
low back pain in women. References Posadzki P, Lizis P, Hagner-Derengowska M. (2011). Complement Ther Clin Pract, 17, 85-9. Tilbrook
HE, Cox H, Hewitt CE, Kang’ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. (2011). Ann Intern
Med, 155, 569-78