"Can I Just Do Yoga for My Back Pain?" When to Choose Physical Therapy Over a Yoga Class
By: Kelsie Mazur, DPT
We’ve all Googled how to fix our back pain at home, and yoga seems to pop up everywhere. Instagram influencers promise that a few gentle stretches will have us feeling zen and pain-free. But can yoga actually fix your back pain, or should you call in the pros with physical therapy? Yoga is often a peak of interest for my patients with low back pain. Let’s break it down.
Yoga is renowned for its ability to improve flexibility and promote relaxation. When back pain results from muscle tightness, poor posture, or stress-related tension, yoga can provide effective relief. Poses such as Child’s Pose, Cat-Cow, and Seated Forward Fold target the lower back muscles, encouraging lengthening and promoting mobility in the spine. The practice also emphasizes mindful breathing, which helps reduce muscle tension and induces a state of relaxation.
However, yoga may not be sufficient when back pain is related to more complex issues, or is chronic in nature. If your back pain is chronic or related to an injury that hasn’t healed properly, yoga may only provide short-term symptom management. Without addressing the specific biomechanical and neuromuscular dysfunctions that may be contributing to your pain, the problem is likely to persist or even worsen over time.
While yoga can alleviate symptoms like tightness and discomfort, it does not address the root causes of pain that stem from structural imbalances, poor movement patterns, or underlying conditions such as herniated discs, sciatica, or degenerative disc disease.
Physical therapy takes a more comprehensive approach by not only addressing muscle tightness but also identifying and treating the underlying causes of back pain. In physical therapy, the focus extends beyond fixing the symptoms, and though it may seem beneficial to get rid of the pain for the day or a couple of days, a more critical component that physical therapy focuses on is relieving the symptoms while finding the cause(s) of low back pain.
PT involves a thorough assessment of your posture, movement patterns, and strength, followed by a customized treatment plan aimed at restoring function, improving mobility, and preventing future injury. By focusing on both rehabilitation and prevention, physical therapy can help you recover from injury and manage chronic pain more effectively.
In contrast, physical therapy is a longer-term solution. While you may not feel immediate relief after your first PT session, over time, PT helps to correct movement patterns, improve posture, and strengthen the muscles that support your spine. PT also focuses on reconditioning the body, which leads to more sustainable pain management and functional recovery. The goal is not only to alleviate pain but to restore proper movement mechanics and prevent future injuries.
When to Choose Yoga vs. Physical Therapy
Yoga may be appropriate if:
Your pain is primarily caused by muscle tension, stress, or minor stiffness.
You are seeking a method to improve flexibility and general mobility.
You are looking for a complementary tool to manage symptoms on a day-to-day basis.
You enjoy a holistic practice that integrates relaxation, breathwork, and movement.
Physical therapy is recommended if:
You are dealing with chronic back pain, lasting more than a few weeks.
Your pain is caused by an injury or specific condition (such as herniated discs, sciatica, or facet joint dysfunction).
You have experienced previous episodes of pain that have not resolved with self-care.
You are seeking a comprehensive, personalized treatment plan to address underlying imbalances and prevent future injury.
While yoga can be highly beneficial for improving flexibility, relieving stress, and managing mild muscle tightness, physical therapy provides a more targeted, rehabilitative approach that addresses the underlying causes of back pain. Physical therapy is ideal for individuals with chronic pain or those recovering from injury, as it works to restore functional movement, correct imbalances, and prevent future issues.
Ultimately, yoga and physical therapy aren’t mutually exclusive. In fact, they can complement each other effectively. Many people benefit from incorporating both into their pain management strategy—using yoga for flexibility and stress relief, while relying on physical therapy for strength building and structural correction. I often recommend both to my low back pain warriors.
If your back pain persists or you’re unsure whether yoga or PT is right for you, a consultation with me, Kelsie can help you determine the best course of treatment. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.