Is Yoga and Pilates REALLY The Answer? (PROBABLY NOT!)

Article Rundown

  • What is Yoga and Pilates REALLY?
  • Is it good for back pain?
  • Is it good for non-back pained athletes?
  • Who should do Yoga or Pilates?

Yoga and Pilates for Athletes

In this video, I address a frequently asked question regarding the suitability of yoga and Pilates for athletes, particularly strength athletes. Many individuals seek my guidance for lower back pain and are looking for effective relief. Regarding back pain, I do not recommend generic Pilates or yoga, as these practices are often too nonspecific for clients who need tailored approaches to become pain-free. Each back injury is unique, with specific movements that can alleviate or exacerbate discomfort. Consequently, yoga and Pilates can sometimes lead to more flare-ups than benefits for those suffering from back pain. However, non-injured athletes, such as MMA fighters, may find value in incorporating these practices into their training—provided we first explore what yoga and Pilates entail.

What REALLY is Yoga and Pilates?

Many people mistakenly believe that yoga and Pilates are synonymous but fundamentally different. Although I have not personally practiced yoga or Pilates, my extensive research and experience working with clients who have attempted these methods for back pain provide me with a solid understanding of both disciplines. The primary distinction lies in their origins: yoga was developed primarily for meditation and mental relief rather than a physical workout. Conversely, Pilates focuses explicitly on physical conditioning, emphasizing core strength and stability.

Both yoga and Pilates are low-impact exercises, which is beneficial; however, their methodologies differ significantly. In yoga, practitioners hold poses for extended periods, while Pilates involves adopting a position and dynamically challenging the core by moving the limbs. Some individuals utilize equipment such as machines or resistance bands in Pilates, while yoga traditionally relies on the body alone. Originating in India, yoga encompasses a spiritual journey, gradually evolving into what many now consider a physical workout and a panacea for various ailments, including back pain. I strongly contest the notion that yoga is universally beneficial; its effectiveness varies significantly from person to person.

Yoga or Pilates for Back Pain

A quick search on WebMD may suggest that yoga and Pilates are effective remedies for lower back pain. However, as I discussed in a recent video [LINK], the term “lower back pain” encompasses many potential issues. Labeling it as such is akin to referring to “low leg pain”—it fails to capture the complexity of the problem. For instance, a torn ACL requires a vastly different approach than a strained calf muscle. While yoga and Pilates might help some individuals become more active, these practices could be counterproductive and hinder performance for strength athletes who need stability or are already hypermobile.

Conversely, chronically stiff individuals or those who lack mobility may benefit from a limited amount of Pilates or yoga. Nonetheless, I remain skeptical about generic recommendations. It is essential to understand each person’s unique circumstances, including their goals and specific physical conditions. When patients visit a doctor for lower back pain, they often receive blanket suggestions to try yoga or Pilates. However, as previously mentioned, these two practices serve different purposes. Yoga involves a series of stretches and sustained poses, while Pilates emphasizes dynamic movements to challenge the core. The risk with both is that they may inadvertently engage pain triggers, worsening the individual’s condition rather than providing relief.

It is crucial for athletes to tailor mobility work to their specific sport and position. Yoga and Pilates often fail to provide this individualized approach, offering random mobility exercises that can be detrimental, particularly for those dealing with back pain. Engaging in these practices without understanding their specific implications can lead to further complications, including nerve issues and facet hypertrophy, exacerbating existing back pain.

Yoga and Pilates for NON-Back Pained Athletes

If you do not experience back pain, engaging in yoga or Pilates may not severely harm your body. However, it’s essential to consider the purpose behind incorporating these activities into your routine. Ask yourself: “Will this improve my performance as a lifter, athlete, or parent?” If neither you nor your instructor can articulate how these practices align with your goals, it may be time to seek a different trainer.

Conclusion 

In conclusion, while I do not advocate for the indiscriminate adoption of yoga or Pilates, some individuals may find these practices beneficial. I favor Pilates over yoga due to my client’s specific needs and the issues they typically face. Ultimately, it is essential to approach any exercise regimen with a clear understanding of one’s unique physical demands and goals. Tailored mobility work is vital for athletes, and it is imperative to prioritize practices that will enhance performance rather than introducing random elements that may detract from it.

Suppose you want to explore this topic further or learn more about tailored mobility practices for strength athletes. In that case, I recommend checking out my book, “10/20/Life,” which delves deeper into effective training strategies.

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
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