Respecting our joints through Pilates

Why these studies matter now

Many of us want to feel stronger, move our bodies, and we want to do it without waking up sore the next day. This year’s research suggests that thoughtfully paced Pilates continues to deliver real-life benefits for perimenopausal women and beyond. All without the intensity that increases the likelihood we’ll hurt in the following days.

Low intensity can be enough for backs

The science: A 2025 randomised trial in the Journal of Physiotherapy reported that low-intensity Pilates matched high-intensity Pilates for improving pain and disability in chronic, non-specific low back pain, with fewer side effects.

Why this matters: This is the approach we take, starting with small ranges, breath-led reps, while providing personalised cues. Read more: https://pubmed.ncbi.nlm.nih.gov/40122758/

The Reformer helps strengthen mood

The science: In women with overweight/obesity, a 2025 trial found better body composition, stronger upper-body endurance, and lower depression/anxiety after reformer Pilates compared with controls. Sources: https://www.nature.com/articles/s41598-025-09683-8; https://pubmed.ncbi.nlm.nih.gov/40603682/

Why this matters: Adjustable springs and slow pacing help us load tissues safely while confidence grows.

Knees prefer support, not strain

The science: A 2025 network meta-analysis ranked Pilates among the best for functional gains, along with Tai Chi, both were great for strong pain scores. See the analysis here: https://pubmed.ncbi.nlm.nih.gov/40247321/

Why this matters: Knee osteoarthritis prefers consistency rather than force, a helpful reminder to pair hip help with smooth control.

So what could we try this week?

• Standing hip hinge

• Standing hip hinge rotations

• Standing knee fold into side leg raises

• Seated pelvic tilts and rotations

Visit our recently launched YouTube channel for guidance on completing these exercises

Where we practice together

We teach the details that make movement feel good in real life. Explore classes at Pilates-Port: https://pilates-port.com/ and book a time that fits our week: https://bookwhen.com/pilates-port

If we’d like early access to simple at-home sessions and gentle challenges, we can share our email for updates, and we’ll keep the nudges easy and helpful - https://link.contentcreatormachine.com/.../7UPQy05XvC9Of0...