FlowPilates and low back pain (no herniation)
This is how FlowMat builds pilates classes for a student with low back pain (no herniation). They are the app's real rules, reviewed by a medical committee: what isn't recommended is never suggested, and what needs care comes with a warning for the teacher.
500 exercises in the catalog
Guidance for the class
Exercises FlowMat does not suggest
No exercise is ruled out for this condition: the care is in how each one is done. FlowMat suggests them with a warning and, when one exists, a gentler variation.
Exercises that come with a warning
Examples of exercises that do appear, with the guidance the teacher gets.
Prioritize controlled extension and keep a neutral spine; if there's acute pain, skip it.
Start with a small range of motion and avoid excessive arching of the lower back.
Allow a slight hip flexion, knees a bit forward, instead of a fully straight line.
Reduce the turning range, keep lumbar support, and stop if pain appears.
Limit the slide to where your lower back stays supported; slide only halfway if needed.
Keep your spine neutral and stop if you feel low back discomfort.
Activate the deep core before lifting the foot and avoid arching the lower back; offer support if they compensate with the back muscles.
Keep your lower back flat on the floor and use the slightly bent knee or band variation.
Reduce knee flexion range if you feel lower back discomfort and keep the pelvis neutral.
Bend the knee less toward the chest and work on a higher diagonal to protect your low back.
If you have low back discomfort, use the lower-amplitude variation and keep the pelvis stable.
Keep the bridge low to moderate and engage your core before lifting.
and 198 more in the app's catalog.
Frequently asked questions
Can you do pilates with low back pain (no herniation)?
It depends on each person and on what their treating doctor says. FlowMat does not replace that judgment: it helps the teacher plan the class, avoiding what isn't recommended with low back pain (no herniation) and flagging what needs care.
What does FlowMat do with exercises that are not recommended?
It never suggests them when building the class, and they don’t show up as a replacement when you swap an exercise either.
Can I change the class FlowMat builds?
Yes. You can swap, remove, add or reorder exercises and adjust the reps. The catalog only offers exercises that are safe for the student.