Pilates, Yoga, and Tai Chi for Pain Relief - Patients' Advice

I'm a physical therapist with an L3-4 spine fusion and I also specialize in outpatient orthopedics. You have wonderful questions!

I believe that most back problems stem from people losing control over their spine in general. You have to know your spinal limitations in order to get stronger and avoid problems. Makes sense right?

For a newbie I would recommend Pilates. NOT a mat class and NOT a home exercise video. I mean a one on one class with a certified instructor with the reformer equipment. The reformer is a wonderful adjunct to rehab. It looks like a leg press with pulleys and straps for the arms and legs. You can strengthen and stretch SAFELY without any undo stress to the spine. You cannot do this safely with just a mat class. As a beginner you really need the reformer.

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Pilates teaches you how the spine moves and how to protect it while strengthening EVERYTHING. You start out supine and then work in sitting, prone, sidelying and standing. You learn the natural curves of the spine and how the abdominals support them. You learn how the hips move in concert with the spine.

Yoga is too difficult for a newbie. I don't know enough about Tai chi to comment.

You want to make sure that you've had enough manual therapy, massage or PT to address scar tissue and any myofascial restricition before starting pilates.

From: Eileen

I haven't started any of those yet, but just yesterday on my follow up visit with my pain mgt doctor, she wants me to start some mild restoring type of Yoga. Something just to help with my stretching.

I've been finding that recently, I have had more time at work on the computer, and not as many breaks... That has always been the ingredients to start my thoracic discs to flare up again.

The only other non-traditional form of exercise (and some will call it that, some will not) is relaxation therapy. This is a combination of :

Music Therapy (very soothing music)
Aroma Therapy (specific aromotic essentials oils for relaxing)
Breathing Therapy (purse-lip breathing)
Mild Use of an exercise ball (mild stretching legs/back/arms/neck
Chinese Ball Therapy (those Yin/Yang metal balls)

This was something my Deep Tissue Massage therapist put together for me about 9 months ago. All of that together puts me in a better overall frame and sometimes that does work well in combating pain.

From: Ron

Great question since I'd like to see what helps other as well!! I'm very interested in alternative medicine. I'm also a nurse.

I have taken Tai Chi for 5 years & it has been wonderful in so many ways! It's slow, controlled movements that most people can do. You don't need to do the form perfect to get the benefits!!

It really helps me relax & helped me sleep better. The stretching movements helped with my sciatic pain as well as flexibility. I would go into class so stressed out & in pain & by the time I left, I would be calm & my pain would be knocked down a notch or two! I started Tai Chi after my fusion surgery. At the time, I was quite depressed & in a lot of pain. I think that the classes helped my depression as well since it helped me to relax as well as socialize with others. Unfortunately, my Tai Chi teacher retired last year & classes were cancelled. So I haven't gone to a class in a year & I really feel a big difference! I'm trying to find a class that is nearby & not too expensive so I can 'feel a bit better' again!

I'm also looking into taking an aromatherapy course. There are many online accredited courses. I feel that I would benefit, and maybe help others, from the program. Unfortunately, courses are expensive & I'm on disability & limited income.

Massage therapy has also been a life saver for me. Helps decrease muscle tension, spasms & stress and makes you soooo relaxed!!

Hope this helps someone!!

From: Louise

Had my first session of Pilates today after a long consult yesterday. So far - so great. It makes perfect sense why this would be perfect for back and sciatic problems. It's all about the core and gentle stretching. I'll keep you posted

From: Kevin

Communicate with others about exercise for back pain

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