Workouts & exercises
Reformer exercises to approach carefully with an injury
The short answer
With a current injury, the exercises to approach carefully are loaded spinal flexion (short spine, teaser), overhead work with an unstable shoulder, deep knee flexion in footwork, and any prone extension with an acute back. None are universally forbidden — they depend on the diagnosis.
This is not a list of banned exercises
Almost every exercise here is appropriate for someone, including many people with the injury it appears under. What matters is the specific diagnosis and stage, which is why a clinician’s assessment beats any general list including this one.
What follows is where to be cautious and what to ask about, not a prohibition.
By area
Loaded spinal flexion under spring load concentrates force at the lower lumbar segments, which matters with a disc-related history. Deep knee flexion in footwork loads the patellofemoral joint at its least favorable angle. Overhead strap work demands scapular control that an unstable or impinged shoulder may not have.
- Disc-related back pain: caution with short spine, teaser, roll-over
- Acute low back pain: caution with prone extension and long stretch
- Patellofemoral knee pain: limit footwork depth; avoid full knee flexion under load
- Shoulder instability or impingement: caution with overhead strap work and long stretch
- Osteoporosis: loaded spinal flexion is generally contraindicated
- Pregnancy after first trimester: avoid prolonged supine and any prone work
The general rule
Pain during an exercise means stop and modify — not push through. Soreness the next day is normal adaptation; sharp pain during the movement is information.
Reduce range before reducing load. Most exercises become appropriate at a smaller range long before they become appropriate at a lighter spring.
Frequently asked questions
- Can I do Pilates with a herniated disc?
- Frequently yes, with modification — and it is often part of rehabilitation. Loaded spinal flexion is usually the thing to limit. Get a clinician’s guidance on your specific case.
- Should I stop if something hurts?
- Yes. Sharp pain during a movement is information, not weakness. Reduce range first, then load, and if it persists get it assessed.
- Is reformer Pilates safe after surgery?
- Often it is a preferred rehabilitation tool because load is graded and positions are supported. Timing and exercise selection must come from your surgical team.