• Progressive Pilates

Disc Injury

What is It?

Disc injuries refer to problems which occur around the inter-vertebral disc of the spine. Disc problems most commonly occur in the lower lumbar spine but can occur higher up and in the neck.

There are three main types of disc injuries including-

  • Disc Bulge (Disc Protrusion)

  • Ruptured Disc (Prolapsed or Herniated Disc)

  • Degenerative Disk

Pilates is a wonderful form of exercise to assist people with Disc Injuries. Pilates will assist with strength gaining in the core and buttocks muscles to help take the load of your back.

With a slipped disc there are certain exercises that need to be avoided whilst exercising. It is not advisable to attend a Group mat class as they are not designed around a specific individuals injuries.

The best option is to attend Private sessions as the class will be totally centered around your injury and recovery.

In a general Pilates group mat class we do an array of exercises which include exercises that need to be avoided with a disc bulge.

Exercises to be avoided with Disc Bulge Injuries


Flexion causes compression of the disc, which forces the contents of the disc to push back, causing more pressure of the Disc Bulge and the spinal nerves.

Flexion with rotation

When you flex and rotate to ones side, the disc is pushed backwards and sideways, worsening the bludge.

Prolonged periods of sitting

Sitting causes an increased pressure in the discs

Progressive Pilates Offers the following Private sessions all suitable for Disc Injuries

1/2Hr FreeMotion Vertex Session- $30

Each session will incorporate the following:

  • Stretching

  • Balance

  • Core

  • Strength

  • Massage

(Pilates Based exercises)

The Vertex is a wonderful piece of equipment which really needs to be tried to be fully appreciated. There are so many wonderful benefits of training this way.

  • Add weight loss

  • Reduce the appearance of cellulite

  • Enhance relaxation

  • Help alleviate aches and pains

1/2Hr Express Reformer/Small Equipment- $30

1Hr- Reformer/Small Equipment- $60

The reformer machines specifically target not only the larger muscle groups, but also the smaller accessory muscles, which you never even knew you had. Reformer Pilates is great for rehab purposes too as it allows the client to exercise in a horizontal plane of motion and not be vertically loaded and weight bearing through their legs. Reformer Pilates is similar yet very different to mat based Pilates. Reformer Pilates is done using the Pilates reformer machine and is generally more intense and more dynamic than mat based Pilates as it adds resistance to the Pilates exercises via the use of the springs which form part of the machine.

Please have a read of the following blog posts as well

All booking need to be made online


Read further: How Can Pilates Help with Back Pain

37 views0 comments