Pilates: what the research says

Pilates may ease low back pain about as much as other exercise. For sleep, worry and menopause there are only single small studies.

What a session is

Pilates is a series of controlled exercises on a mat or special equipment. It builds strength in the deep 'core' muscles of the trunk, with attention to control and steady breathing.

What the research says

• Back, neck and muscle tension: Studies found Pilates eased low back pain more than doing little, but not more than other exercise. Neck pain studies are few. Some evidence it may help · Cochrane, 2015 · Australian Government Department of Health (Natural Therapies Review 2024), 2025 · NICE, 2016
• Menopause: One small study found fewer hot flushes and other physical symptoms in women going through menopause. More research is needed. Limited evidence · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Sleep: Only one small study, in women going through menopause, found better sleep quality. More research is needed. Limited evidence · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Stress and worry: One small study found less anxiety. Pilates has not been studied well for stress or everyday worry. Limited evidence · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Low mood and grief: Not studied for low mood or grief in the sources we use. No good evidence yet

More on each need: A relaxed body · Menopause wellbeing · Sleep better · Handle stress better · Feel calmer · Lift your mood · Grief and loss

Is it safe?

Studies reported only minor problems, if any. If you have a health condition or have not exercised for a while, speak to a GP first. With back pain, stop if the pain gets worse. Cochrane, 2015 · NHS, 2024 · NHS, 2026

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

Checked 22 October 2026. Next check by April 2027. How we rate the evidence.