{"id":44,"date":"2026-09-20T12:05:54","date_gmt":"2026-09-20T12:05:54","guid":{"rendered":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/2026\/09\/20\/5-pilates-moves-to-ease-a-stiff-lower-back\/"},"modified":"2026-09-20T12:05:54","modified_gmt":"2026-09-20T12:05:54","slug":"5-pilates-moves-to-ease-a-stiff-lower-back","status":"publish","type":"post","link":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/2026\/09\/20\/5-pilates-moves-to-ease-a-stiff-lower-back\/","title":{"rendered":"5 Pilates Moves to Ease a Stiff Lower Back"},"content":{"rendered":"<p>A stiff lower back usually means the muscles around it are doing too much and the deep core is doing too little. These five moves take ten minutes and need only a mat.<\/p>\n<h2>1. Pelvic tilts<\/h2>\n<p>Lie on your back, knees bent, and gently rock your pelvis to flatten and then arch the lower back. Ten slow reps.<\/p>\n<h2>2. Knee folds<\/h2>\n<p>Keep the pelvis still while you lift one knee to tabletop and lower it. It teaches the abdominals to stabilise the spine.<\/p>\n<h2>3. Cat stretch<\/h2>\n<p>On hands and knees, round and lengthen the spine with the breath.<\/p>\n<h2>4. Single leg stretch (modified)<\/h2>\n<p>Head down, one knee in, the other leg reaching long.<\/p>\n<h2>5. Rest position<\/h2>\n<p>Sit back on your heels and breathe into the back of the ribs. If pain is sharp or spreads down a leg, see a physiotherapist before exercising.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A stiff lower back usually means the muscles around it are doing too much and the deep core is doing too little.&hellip;<\/p>\n","protected":false},"author":1,"featured_media":25,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-44","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing"],"_links":{"self":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/posts\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/comments?post=44"}],"version-history":[{"count":0,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/posts\/44\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/media\/25"}],"wp:attachment":[{"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/media?parent=44"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/categories?post=44"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/scintillawpthemes.com\/demo\/swp-pilates-pro\/wp-json\/wp\/v2\/tags?post=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}