Introduction
This is a question I am often asked. Unfortunately, there is no simple right or wrong answer so bear with me! Within the blog, we will take a look at both disciplines as well as my experiences of treating back pain with exercise, so that by the end you should be able to work out which option will be a better fit if any for you and your needs.
Yoga and Pilates are both great forms of exercise that foster a connection between body, mind, and spirit. I use a combination of both forms of exercise bother personally and professionally with patients in clinic. While they share similarities, understanding their unique components is crucial, especially when seeking relief from back pain and deciding which will be better for you.
Yoga
Yoga is a holistic practice that intertwines physical, mental, and spiritual well-being. Through a series of movements, breath control, and meditation. Yoga seeks to release tension, enhance flexibility, and promote positive energy. The diverse styles of yoga cater to varying preferences, with an emphasis on relaxation, and body-mind connection. Deep, rhythmic breathing and sustained poses contribute to the overall sense of calm and inner balance that yoga practitioners strive to achieve.
Pilates
Pilates, too, embodies a holistic approach but places a primary focus on core strength and controlled movement. Centering around the lower abdomen, Pilates sequences emphasise precision, control, and breath integration. With exercises designed for specific body parts, Pilates promotes overall body strength and flexibility. The flowing movements in Pilates enhance the body-mind connection, emphasising concentration and precise execution. This practice, often adapted with modern variations, offers a dynamic approach to physical fitness, emphasising not only core strength but also control, precision, and a gentle flow in each exercise.
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Differences Between Yoga and Pilates
Both Pilates and yoga are low-impact exercises, but there is one important difference. When practicing yoga, you typically adopt a position and hold it, or flow into a different position. In Pilates, you adopt a position and then challenge your core by moving your arms or legs. Both approaches increase strength and flexibility.
I see these two practices as having more similarities than differences. A lot of instructors have training in both so combine the 2 and in my experience, I think the variation within a class can be more down to the style of the class and the instructor’s background rather than the class title. Some have embraced this and some Yogalates classes intentionally combine the two styles and can be found offered in some locations.
Which is Better for Back Pain – Pilates or Yoga?
So everyone has an opinion on this but having treated back pain for many years I feel that the best approach is to combine the 2 approaches and more. You need to start by retraining your back to move in the way it is designed to. Most people with back pain have developed a way of moving that now contributes to their pain and dysfunction. At the same time working to retrain the postural and core muscles to support this movement. Individuals with back pain have often started using movement muscles rather than their core/postural muscles to support them. It is often this overuse of movement muscles that is contributing to your problems.
The key is to strip it right back and start with the basics learning to re-engage these postural/core muscles. I use pilates-based exercises to do this. At the same time, I also use simple stretches some of which are yoga-based to return normal movement to the back. I would never recommend that someone with pain go straight into a standard yoga or pilates class. These classes are not designed for people who have pain and are more likely to make pain worse than better.
However, depending on what the individual’s main needs are, once the pain has resolved and their back is functioning better these classes are a great way to maintain the movement and strength that you have developed.
I did warn you that it was not a straightforward answer! But generally Pilates, with its focus on core strength, is I think a better starting point for those with pain, whereas Yoga, working towards flexibility concerns, may be suitable for those without pain.
In reality, there is a huge crossover. but the key is finding a great instructor. A great instructor should be able to guide you to engage your core as well as work on developing, movement, balance and control in both pilates and yoga classes. So do your homework and get a recommendation. I would also suggest attending one class before signing up for a full program to see if you and your back like the teaching style. You may need to try a few before you find one you like.
Choose a Specialist class or Program
If you struggle with back pain then unfortunately you will likely worsen your pain if you attend a regular class because these classes are designed for people whose bodies are functioning normally.
So a program that is designed and led by someone who has experience treating back pain is ideal this helps to ensure that the program is suitable for you. Here are 4 solutions for you.
- Pain Free Back Program – This Online Program is designed specifically for those with back pain by someone who has been successfully treating pain since 2001. I guide you through a program of carefully chosen exercises combining the best bits of yoga, pilates and other disciplines. This program is not just about exercises, you will learn everything you need to keep your back happy. Together we explore your posture, you learn how best to sit, stand and move to reduce strain on your back. You complete an assessment so you know exactly where your back is lacking – allowing you to focus your exercise program to suit your specific needs. We even take a look at the rest of your body as it is all connected. A great example is your feet – if your foot position is putting strain on your back then by addressing this we can offload your back further. So this program has everything you need to move out of pain and regain a great functioning back you can be confident and proud of. Details of the Pain Free Back Program can be found here.
- Clinical Pilates classes – Led by experienced Physiotherapists, these classes cater to those with pain, ensuring modifications for individual needs. These classes have fewer people attending and you are supervised to a much higher level by someone who understands your pain making it a great option over a standard Pilates class.
- Specialist Yoga Classes – There are some classes designed for people with lower back pain where instructors have had extra training in working with people with back pain. Do your homework and see if the instructor and class will suit your needs.
- One-to-one sessions – With a Specialist Health Care Practitioner ideally a Physiotherapist as we are trained to assess your back’s individual needs. Before guiding you through a program of advice and exercises to return your back to full strength and function. You can search for Chartered Physiotherapists in your area with specialist skills such as back pain or pilates here on the CSP website.
Look for recommendations and always listen to your back, it will tell you what it likes.
Conclusion
In the pursuit of back pain relief, the choice between Yoga and Pilates as you have just seen is not that straightforward and both, when taught correctly, offer valuable contributions to back care management. However, when dealing with back pain standard high street classes should be avoided. It is wise to choose a specialist program such as Pain Free Back Program, Clinical Pilates, or a Yoga class designed for back pain to ensure you move forwards rather than backwards with your pain. Hopefully, you are now much better placed to begin your journey towards a strong, dependable, Pain Free Back.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
