When Your Pilates Instructor Gets a Bad Back: My Journey Through Pain and Recovery

I'll be honest with you—this week has been tough. As a Pilates instructor, admitting I've been dealing with back pain feels like the worst advertisement for my services. But here's the thing: I believe in authenticity, and I want to share my journey because it's taught me valuable lessons about listening to your body, making the right choices, and understanding that even fitness professionals aren't immune to injury.

More importantly, I want you to know that without my Pilates practice and training background, this situation could be so much worse.

The Perfect Storm: How It All Started

Over the past few months, I've felt a persistent niggle in my back. Nothing dramatic—just a low-level ache that whispered rather than shouted. I knew exactly what one of the culprits was: my mattress.

The Mattress Problem

My mattress is over 10 years old. Yes, it's been a faithful companion, a high-quality investment that has served me well through countless nights. But even the best mattresses have a lifespan, and mine has reached the end of its journey. The springs have started to go, and I can feel the difference.

Why your mattress matters more than you think:

• Spinal alignment: A worn mattress can no longer provide proper support, causing your spine to curve unnaturally during sleep

• Pressure points: Old mattresses create uneven surfaces that put stress on your hips, shoulders, and lower back

• Sleep quality: Poor support means you're constantly shifting position, disrupting deep sleep and preventing proper muscle recovery

• Cumulative damage: Spending 6-8 hours every night on inadequate support adds up—that's nearly 3,000 hours per year of poor spinal positioning

• Recommended replacement: Most experts suggest replacing your mattress every 7-10 years, depending on quality and use

I knew this. Yet I delayed. And my back was paying the price.

The Barefoot Trainer Experiment

Then came what I thought would be a brilliant solution to improve my overall posture and foot health: barefoot trainers. The concept is genuinely appealing—shoes that allow your feet to feel grounded, let your toes spread naturally instead of being cramped in the front, and encourage a more natural gait.

For many people, these trainers are transformative. But for me? They were a disaster.

Understanding Pronation

Here's where my individual biomechanics came into play. I have over-pronation in my foot, which means my foot naturally rolls outward (or in some cases, excessively inward) when I walk or run.

What is pronation?

Pronation is the natural inward roll of your foot as it strikes the ground during walking or running. It's actually a normal, necessary movement that helps absorb shock. However:

• Neutral pronation: Your foot rolls inward about 15%, distributing impact evenly

• Under-pronation: Your foot rolls inward excessively, causing the arch to flatten too much

• Over-pronation (supination): Your foot doesn't roll inward enough, placing stress on the outer edge

When you have over-pronation like I do, your foot rolling outward creates a chain reaction. It causes pulling through the calf, tension up through the leg, and eventually stress into the glutes and lower back. The barefoot trainers, despite their benefits for others, provided no support for my specific biomechanical needs.

The combination of my ageing mattress and the wrong footwear created the perfect storm.

Hello, Sciatica

A few days ago, the niggle became more than a whisper. I developed mild sciatica.

What is sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body and occurs when the sciatic nerve becomes compressed or irritated.

Common symptoms include:

• Sharp, shooting pain from the lower back down the leg

• Tingling or numbness in the leg or foot

• Muscle weakness in the affected leg

• Pain that worsens with sitting or standing for long periods

For me, it was a sharp reminder that even small issues—a worn mattress, the wrong shoes—can compound into something more significant.

Why I Haven't Stopped Moving

Here's what I want you to understand: the worst thing you can do when experiencing back pain is stop moving.

I know it's counterintuitive. When you're in pain, bed rest sounds appealing. But decades of research have shown that prolonged bed rest actually delays recovery and can make back pain worse.

I've continued:

• My Pilates practice (modified as needed)

• Strength training (I reduced my deadlift weight by 10kg to accommodate my back)

• Daily movement and stretching

• Walking and gentle activity

Pilates, in particular, has been my saving grace. The controlled movements, core strengthening, and focus on spinal articulation have helped manage my pain and prevent it from worsening.

My Recovery Strategy

I've taken a multi-pronged approach to recovery, and I'm already feeling improvement:

1. Reducing Inflammation

Inflammation is the body's natural response to injury, but managing it helps reduce pain and promote healing:

• Ice therapy: Applied to the affected area for 15-20 minutes several times daily (especially in the first 48 hours)

• Anti-inflammatory foods: Increasing omega-3 fatty acids (fish, walnuts, flaxseed), turmeric, ginger, and leafy greens

• Hydration: Drinking plenty of water to help flush inflammatory markers

• Gentle heat: After the initial inflammation subsided, using heat to relax tight muscles

• Natural anti-inflammatories: Considering supplements like curcumin or consulting with a healthcare provider

2. Correcting the Footwear

I've returned to trainers that provide proper support for my over-pronation. The right shoe makes an enormous difference in the kinetic chain from foot to back.

3. Mattress Shopping

This is now at the top of my priority list. No more delays. Proper sleep support is non-negotiable for recovery and long-term back health.

4. Continuing Pilates

Modified Pilates exercises focusing on:

• Core stability

• Spinal mobility

• Hip flexibility

• Glute strengthening

• Gentle stretching of the sciatic nerve pathway

5. Professional Support

If symptoms persist, I won't hesitate to seek physiotherapy or osteopathic treatment. There's no shame in getting expert help.

The Silver Lining

Could my back be worse? Absolutely. Without years of Pilates practice, strength training, and body awareness, this minor issue could have become a major problem. My strong core, flexible spine, and understanding of proper movement patterns have been protective factors.

This experience has reinforced why I'm so passionate about what I teach. Pilates isn't just about looking good or being flexible—it's about building a resilient body that can handle life's challenges, recover from setbacks, and maintain function as we age.

Key Takeaways

If you're experiencing back pain:

✅ Keep moving: Gentle, controlled movement is healing

✅ Address the root causes: Don't ignore environmental factors like your mattress or footwear

✅ Manage inflammation: Use multiple strategies to reduce pain and promote healing

✅ Modify, don't stop: Adjust your exercise intensity, but maintain your practice

✅ Listen to your body: Reduce weights, change shoes, seek help when needed

✅ Invest in prevention: Quality sleep surfaces and proper footwear are investments in your health

❌ Avoid bed rest: Prolonged inactivity weakens muscles and delays recovery

❌ Don't ignore persistent pain: Small niggles can become big problems

❌ Don't push through sharp pain: There's a difference between discomfort and injury

Onwards and Upwards

I'm sharing this not to discourage you, but to show you that even instructors face challenges. What matters is how we respond. I'm taking action, staying positive, and trusting the process.

And yes, I'm still teaching, still training, and still loving what I do—just with a bit more awareness and a shopping trip for a new mattress in my near future.

If you're dealing with back pain, know that you're not alone. Movement is medicine, and with the right approach, recovery is absolutely possible.

Warm regards,

Gilly 💙

Evexia Kos | Where Wellness Meets the Aegean

Have you experienced back pain? What strategies have helped you recover? I'd love to hear your story—share in the comments or reach out directly.