An expert Pilates instructor says people with back pain should do more lower-body pull movements. The move can ease back strain and few people focus on it (Fit&Well).
Low back pain affects millions worldwide. The World Health Organization reports that low back pain affected 619 million people in 2020 (WHO).
Thailand also faces a high burden of back pain. Thai studies show large numbers of adults experience chronic low back problems and lumbar instability (Thai study).
The new recommendation comes from a Pilates instructor who calls for more ‘pull’ sessions. The instructor contrasts push and pull movements and explains the benefits (Fit&Well).
Push movements push away from the body. Examples include squats, lunges, and presses.
Pull movements pull toward the body. Examples include deadlifts, rows, and pull-ups.
Lower-body pull work targets the posterior chain. This chain includes the hamstrings, glutes, and lower back (Fit&Well).
The instructor says many people sit too long. Sitting weakens hip flexors and reduces movement in the hips (Fit&Well).
Weak hip muscles force the spine to overwork. That compensation can cause low back pain (Fit&Well).
Research supports exercise as treatment for chronic low back pain. A systematic review found exercise therapy reduces pain and improves function in chronic cases (PubMed review).
Clinical guidelines also recommend early supervised exercise. The Lancet series urges exercise and conservative care for back pain (Lancet series summary).
The instructor links pull work to better posture. She says pull moves train muscles that bend joints and stabilise the spine (Fit&Well).
Lower-body pull work also helps knee stability. The moves strengthen the quadriceps and posterior leg muscles for safer movement (Fit&Well).
The instructor shared a three-move Pilates pull routine. The routine uses a resistance band or bodyweight and suits home practice (Fit&Well).
The first move is supine leg pulls. Lie on your back and loop a band around your feet.
For supine leg pulls, the instructor suggests five to six reps per side. Focus on the leg pulling in action for each switch (Fit&Well).
The second move is the shoulder bridge leg pull. Lie supine and lift the hips into a bridge.
For the bridge pull, the instructor recommends six to eight reps per side. Pull one leg in while holding the bridge position (Fit&Well).
The third move is the standing leg pull. Stand with a band around the feet and drive one knee toward the chest.
For standing pulls, the instructor recommends six to eight reps per side. Keep hands on hips or behind the head for stability (Fit&Well).
The instructor warns that many people mistake tightness for strength. She says tight hip flexors often mean weakness or poor control (Fit&Well).
She explains that underused hip muscles allow spinal muscles to over-act. That pattern raises the risk of postural pain and dysfunction (Fit&Well).
Thai clinics already use exercise for back pain. Thai physiotherapy and community rehabilitation programs include strengthening and mobility work (Thai study).
Many Thai workers sit for long hours in traffic and offices. Extended sitting can reduce hip mobility and increase spine loading.
Thai families also care for older relatives at home. That caregiving often involves repeated lifting and bending.
These daily patterns make posterior chain strength important in Thailand. Strong glutes and hamstrings can reduce strain during lifting and standing.
Fit pull work fits well with low-cost home practice. Resistance bands cost little and locals can use bodyweight when bands are unavailable.
Community exercise also works in Thai parks and temples. Group classes can provide social motivation and respect for elders.
Health officials can add pull-focused routines to public guidance. Simple routines can fit primary care and community health outreach.
Workplaces can encourage short movement breaks. Employers can add chair-based hip and leg pulls for staff in Bangkok and elsewhere.
Clinics must screen patients before starting strength work. A basic physiotherapy check can identify red flags and exercise limits (Lancet series).
Seniors should use modified moves and lower resistance. A physiotherapist can prescribe gentle progressions for older adults.
Research gaps remain about exercise specifics. Trials often vary by dose, movement choice, and supervision (PubMed review).
Thai researchers could test pull-focused programs. Local trials could measure pain, function, and return to work.
Insurers and universal coverage schemes can support exercise therapy. Funding for supervised programs can reduce long-term disability.
Fitness instructors and physiotherapists should collaborate. They can adapt Pilates pull work into clinical rehabilitation.
Consumers should start slowly and track response to exercise. They should stop moves that increase sharp pain and consult a clinician.
Practical steps for Thai readers are simple. Start with bodyweight standing leg pulls for one week.
Use a light resistance band after the first week. Do two sets of five to eight reps per side.
Add the bridge leg pulls in week two. Keep sessions short and aim for three sessions per week.
Use deep breathing and controlled tempo during each rep. Good form beats heavy resistance for long-term benefit.
If pain worsens, seek medical advice immediately. A clinic can assess for serious causes and guide therapy.
Employers and community groups can host short workshops. The sessions can teach safe pull patterns and band use.
Health promotion messages can link pull work to traditional Thai activities. Strength in the posterior chain aids caring, walking, and temple chores.
Public health teams can include these moves in senior exercise classes. The classes can respect Buddhist culture and family roles.
This approach can lower disability and improve daily function. Exercise is a low-cost public health strategy with growing evidence (PubMed review).
Pilates-style pull work offers a simple tool for Thai communities. The moves fit home, clinic, and group settings.
Start small and be consistent. Small gains in posterior strength can reduce back strain over months.