Yoga vs. Pilates

I am looking for an exercise that will not aggravate my back/joint problems.

About a year ago I bought an elliptical, since I thought it would be less painful for my joints (previously I was running, and I have some knee/hip issues).

That caused me severe lower back pain, which was alleviated through a cortisone shot, and some chiropractic adjustments.  However, I now have lingering sciatic pain that I never had before the back injury.

I can alleviate some of the pain through stretching, but it does not ever completely go away.  My doctor recommended exercise with a focus on my core.

Which would be better for my set of circumstances, Yoga or Pilates?  I've heard that Pilates when done improperly can cause injuries, but I'm not sure Yoga would be an effective calorie burning exercise.

Any input or suggestions on what I should do?

Thanks!

I did pilates on a swedish ball for a while, and it did help with my core strength, but after a while it just wasn't enough of a calorie burner for me.

Then I discovered power yoga, and I love it.  Power yoga is a form of a form of ashtanga yoga, which is a vigorous form that flows a bit faster than other form, and has more strength building it.  I've found several sources that estimate a calorie burn of about 400-600 cals an hour.   I found it to be very helpful in relieving foot, back, and hip pain, as well as increasing arm strength.

Is your doctor a general practioner or a specialist?  If you have back and sciatic pain, it would be prudent to visit a licensed physical therapist to get an opinion on various forms of exercise, and see what they specifically recommend for your limitations.

If I were you I'd ask my doctor/physical therapist/chiropractor for a list of exercises for your back.  I'd also be careful in starting exercises programs which emphasize stretching or flexiblity in your lower back,  the lower back is designed for stability, not flexibility, so strengthening the lower back muscles/tendons might do more for the pain than stretching the area.

Of course, I don't know any specifics of your injury (and even if I did I don't know enough that more info would make any difference to me) so I might be totally off on all my advice.  But your doctor/PT/chiro would probably know better than just about anyone else.

I teach both Yoga and Pilates, among other group x classes. I would start with Pilates first. There is a principle in fitness about working opposing muscles. In class, you would work your entire core which of course is both your abdominals and back (along with other muscles in Pilates). A good instructor should focus on exercises that target both abs and back. It isn't cardio though.

There are so many different styles of yoga and many poses are twisting, bending, balancing left to right and that may or may not be painful to you. I wouldn't rule out yoga, but would work up to it.

Are you a member of a gym? They should have Pilates classes as well as personal trainers who could work with you to design specific exercises.

Ask around for recommendations of teachers and trainers. Think safety first! Good luck.

I'm a certified Pilates instructor, and I regularly get referals from physical therapists that are clients much like what you describe. I don't teach yoga, but I can tell you that Pilates will help with core strength in a gentle way, and it seems like 3kidsforme's advice to work up to yoga is reasonable.

Pilates is not a cardio activity, but it is a body weight exercise form. It burns anywhere from 150 to 400 calories an hour, depending on how advanced a level you're at, and how hard you're working. Pilates is more "reps" based than yoga, so you can adjust your workout pace by doing more reps.

I'd recommend finding an instructor, not a dvd, especially since you're dealing with a rehab issue. In terms of expectations for a pilates program, I wrote a post here recently: http://caloriecount.about.com/forums/post/914 20.html#7.

Thanks all.

After reading your posts doing a bit more research, I definitely think that Pilates may be a good option to alleviate my back pain.  I think once that is resolved and I strengthen up my core, then I can resume with other types of exercise.

I do think that I'll seek professional instruction to ensure I do it right.

Do any of you know a resource to find a good studio/instructor in my area?  I work in San Francisco, and live just north of there.

I'm on the other coast and am not familiar with your area. Look at www.pilates-studio.com for a list of certified Pilates instructors near you. That is the website that Brooke Siler who is renowned in the industry suggests. Good luck.

for a back injury i had, sciatic pain was helped by regular massage therapy sessions focusing on my hips. also, Alexander Technique helps me keep the alignment that works best for my back. haven't had any substantial issues since i started this new "attack" on my pain, but it does take regular maintenance and TLC.