Is Pilates or Yoga Better for Back Pain? A Senior Physiotherapist Explains

Is Pilates or Yoga Better for Back Pain? It’s a question Monique, Senior Physiotherapist at Movement 101 Waterloo, gets asked all the time. And while the answer is... it depends, she’s here to break it down. In this post, Monique explores how both Pilates and yoga can help manage lower back pain — and how to choose what’s right for your body.

Hi, 

I’m Monique a Senior Physiotherapist at Movement 101 Waterloo. A question I often get asked by my patients is: “Is Pilates or Yoga better for my back pain?” 

The annoying answer is… it depends. 

Both Pilates and yoga can be highly beneficial for managing and alleviating lower back pain, it just depends on what the cause of your back pain is. Some reasons are weakness, reduced flexibility/mobility, lack of daily movement and/or stress. 

Here's how each of them helps: 

Pilates: 

  1. Core Strengthening: Pilates focuses on strengthening the core, which includes the muscles that support your spine (such as the abdominals, obliques, and lower back muscles). A strong core helps take pressure off the lower back and improves posture, which can prevent pain. 

  2. Improved Posture: Pilates emphasises spinal alignment and awareness of body positioning. Strengthening your postural muscles can help you sit at your desk or stand for longer with reduced pain. 

  3. Flexibility and Mobility: Pilates involves controlled movements that improve flexibility and range of motion in the spine, hips, and pelvis. Improved mobility can reduce tension and discomfort in the lower back. 

  4. Mind-Body Connection: Pilates emphasises controlled, precise movements that focus on breath and concentration. This focus can help reduce muscle tension and stress, which are often contributors to pain. 

Yoga: 

  1. Stretching/Flexibility: Yoga poses stretch and lengthen the muscles of the back, hips, and legs, which can help release tension that may be causing discomfort in the lower back.

  2. Strength and Support: Certain yoga poses also help strengthen the core muscles, glutes, and back muscles. This helps with spinal stability. 

  3. Stress Relief/Relaxation: Yoga incorporates breathing techniques and mindfulness, which reduce stress and muscle tension. Since stress can exacerbate pain, yoga can help manage stress contributing to your pain. 

  4. Improved Circulation: The movement and breathing in yoga can enhance blood flow to the muscles and joints, promoting healing and reducing stiffness in the lower back. 

Important Tips: 

  • You should always start slow: If you're new to either practice, start slowly and gradually increase the intensity. Allow your body to adapt to the new exercise load. 

  • Focus on your form: If you have acute pain, it is important that you focus on form to prevent exacerbation and avoid pushing into pain. Let your instructor know at the start of the session so they can assist you. 

  • See a Health Professional: It's always a good idea to check with a healthcare provider if you have an underlying condition or injury, or if you’ve had pain for >2 weeks that is the same or worsening over time.

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