Health Condition Spotlight: Spinal Stenosis Fitness Pilates news

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Good morning Team

I hope you’re well and that your classes are busy and thriving, even in this hot weather.

This week I asked a question on my Facebook page about the health conditions and injuries teachers are managing and still teaching I was amazed by the response—over 91 instructors shared the conditions they’re are managing and still teaching!

One condition that came up repeatedly was spinal stenosis, so I thought it would be useful to shine a spotlight on it in this week’s newsletter.

If you’d like to read the full discussion and join the conversation, you’ll find the Facebook link https://www.facebook.com/share/r/1Cwfn6kBrJ/

Over the last few weeks we’ve been focusing on Chair-Based Exercise with the relaunch of the Level 2 Chair based and FP Seated & supported workshop, 

This Thursday I’ll be delivering a brand-new Fitness Pilates Chair-Based, Seated & Supported Masterclass, packed with fresh choreography, teaching ideas and practical adaptations that you can use immediately. Whether you teach older adults, beginners, rehabilitation clients or anyone who would benefit from supported exercise, this workshop will give you plenty of inspiration.

If you’d like to join me live, or if you can’t make the session and would prefer the replay, manual and teaching notes, you’ll find all the details below.

Important Update – Active IQ Level 4 Pilates Qualification

As you may have seen, Active IQ has confirmed that the Level 4 Pilates Qualification will be withdrawn from new registrations at the end of this month.

I suspect this is because the qualification is not as popular as the Level 3 Pilates Diploma and Reformer courses.

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This means that if gaining the Level 4 qualification has been on your professional development list, you must register before the end of the month.

Once you’re registered, you’ll still have two years to complete the qualification, so there’s no pressure to finish immediately.

Since announcing the withdrawal on Friday, we’ve seen a significant increase in enrolments. I genuinely believe this will make the qualification even more valuable in the future, as fewer instructors will hold this advanced Level 4 award.

The good news is that we’ve already recorded all of the lectures with Tom Waldron and Kelly Reed, so you can start whenever you’re ready and work through the course at your own pace. Kelly will also support you throughout your learning journey with one-to-one tutor guidance.

If you’re considering the qualification or have any questions at all, please don’t hesitate to WhatsApp me. I’ll be happy to help you decide if it’s the right next step for you. 07976 268672  or click for info

Health Condition Spotlight: Spinal Stenosis

Spinal stenosis is a condition where the spaces within the spine become narrower, placing pressure on the spinal cord or the nerves travelling through the spine.

It most commonly affects the lower back (lumbar spine) and the neck (cervical spine) and is usually caused by age-related changes within the spine.

Common Symptoms

Lumbar Spinal Stenosis (Lower Back)

• Lower back pain

• Pain, numbness or tingling into the buttocks or legs

• Weakness in the legs

• Cramping when walking (often called neurogenic claudication)

• Symptoms often improve when sitting down or leaning forwards, for example while pushing a shopping trolley.

Cervical Spinal Stenosis (Neck)

• Neck pain and stiffness

• Pain, numbness or tingling into the arms or hands

• Weakness in the arms

• Reduced balance and coordination

• In more severe cases, problems with walking or bladder and bowel function, which require urgent medical attention.

What Causes It?

The most common causes include:

• Age-related degeneration

• Osteoarthritis of the spine

• Thickening of spinal ligaments

• Bulging or herniated discs

• Bone spurs (osteophytes)

Less commonly, some people are born with a naturally narrower spinal canal.

Who Is Most Affected?

Spinal stenosis is most commonly seen in adults over the age of 50, although it can also develop in younger people following injury or if they have a naturally narrow spinal canal.

Treatment

Treatment depends on the severity of symptoms and may include:

• Physiotherapy and exercise

• Pain relief medication

• Activity modification

• Steroid injections

• Weight management where appropriate

• Surgery if conservative treatments are unsuccessful.

Fitness Pilates Considerations

Many people with spinal stenosis benefit enormously from regular, appropriately adapted movement.

Exercises that are often well tolerated include:

• Gentle mobility exercises

• Core stability work

• Hip strengthening

• Balance exercises

• Functional strength training

• Walking within comfortable limits

• Flexion-biased exercises where appropriate.

Take extra care with:

• Prolonged standing

• Repeated spinal extension (arching backwards)

• High-impact exercise

• Rapid twisting movements.

Exercises That Work Well

• Pelvic tilts

• Cat–cow within a comfortable range

• Bridges (if comfortable)

• Hip strengthening

• Sit-to-stand practice

• Standing balance exercises

• Thoracic mobility – Thread the kneedle

• Gentle hamstring and hip flexor stretches.

Teaching Tips

When teaching participants with spinal stenosis:

• Encourage everyone to work within a comfortable range.

• Offer regular opportunities to rest.

• Never encourage clients to push through leg pain or numbness.

• Use props such as chairs where appropriate.

• Focus on improving confidence, posture, functional strength and movement quality rather than increasing spinal range of motion.

When Should Someone Seek Urgent Medical Advice?

Advise participants to seek immediate medical attention if they experience:

• Sudden loss of bladder or bowel control

• Numbness around the groin or saddle area

• Rapidly worsening leg weakness

• Severe difficulty walking.

These symptoms require urgent medical assessment.

Have a fantastic week and whats app me with feedback or questions

I love to hear from you 07976 268672 

Rachel Holmes

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