This is such a common question I get asked by people in clinic, so I thought we could explore it together today. While both yoga and Pilates share similarities, understanding their unique components is crucial, especially when seeking relief from back pain. The ideal scenario is that you take these forms of exercise up before you have pain to help maintain a healthy back. However, I assume as you are reading this blog that the ship may have already sailed! When exercising with back pain we need to be a little more thoughtful in our choices so here we go.
Differences Between Yoga and Pilates
Yoga and Pilates are both mind-body practices that enhance flexibility and strength, but they differ in their origins and primary focuses. Yoga, rooted in ancient Indian philosophy, incorporates breath control, meditation, and various postures to promote physical and spiritual well-being. It emphasises unity of mind, body, and spirit.
On the other hand, Pilates, developed by Joseph Pilates in the early 20th century, concentrates on building core strength, stability, and overall muscle toning through controlled movements.
While yoga often involves holding static poses, Pilates incorporates dynamic movements with a focus on precise, controlled motions. Both offer distinct benefits, catering to different preferences and fitness goals.
While opinions on the subject vary, the common ground suggests more similarities than differences.
Which is Better for Back Pain – Pilates or Yoga?
The question of superiority between Pilates and Yoga for back pain has no easy answer. The choice often depends on individual needs and conditions. Pilates, with its focus on core strength, is recommended for those with pain, whereas Yoga, will help you gain better movement in your back and may be suitable for those without pain.
However, there is a lot of crossover in classes with many yoga teachers also focusing on core strength and pilates teachers adding stretches into the mix. Combining both Yoga and Pilates, especially under instructors experienced in both disciplines, can benefit back pain management.
However, mainstream classes are not a suitable option and may create more harm than good. This is because they are designed for people with healthy backs. Below are more suitable options for those of you with back pain.
*** Learn How to resolve your pain. – Download Your Pain Free Back Management Guide – HERE FREE
Best options for those with back pain.
When you have back pain an off-the-shelf class is rarely the best option. Check out more suitable options below.
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 are designed to cater to those with pain. Small class sizes and modifications for your individual needs make these classes the perfect place to start your pilates journey if you have pain.
Specialist Yoga Classes – If you would like to embark on yoga then look for a class that is designed for people with back pain, there are some around.
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.
Yogalates – This is a fusion of both disciplines often combining the best of both worlds meaning it may be more suitable for your needs. Again choose a class that is appropriate for people with back pain not just a standard class.
Chat with your instructor before signing up. Communicate your specific needs and if they don’t have experience with back pain and are not happy to modify things for you then it may not be the right fit for you and your back. Recommendations are always a great place to start.
Conclusion
In the pursuit of back pain relief, the choice between Yoga and Pilates is not that straightforward – with most high street classes not being the ideal option. Specialist programs and classes designed for people with back pain such as Pain Free Back Program, Clinical Pilates or specially designed yoga classes are a much better place to start. Find an experienced instructor, and always listen to your back.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
