Yoga or physio for back pain? Often both
Kentish Town is full of great yoga studios, and many of our patients ask whether yoga will fix their back pain or sciatica. The honest answer is that it can help a lot, but the timing and the type of exercise matter.
★★★★★ 5-star Google reviews from our Kentish Town patients
Quick answer: Yoga can reduce back pain and improve function, especially for back pain that has lasted a while. If your pain is new, severe, or runs down the leg as sciatica, see a physio first so the exercise is matched to what your back can tolerate. Our Kentish Town clinic inside Thrive, Gordon House Road, NW5 1LP, can assess you, often the same day.
What does the evidence say about yoga?
Research reviews show yoga gives small to moderate improvements in pain and function for longer lasting low back pain compared with no exercise, and results similar to other types of exercise. In other words, the best exercise is the one you will keep doing, and yoga suits many people.
NICE recommends exercise as the first treatment for low back pain, and lists yoga among the options, alongside hands-on treatment where it helps.
How to relieve sciatica: 3 physio recommended moves
Good time for yoga
Ongoing, settled back pain
When pain is manageable and you want strength, mobility and confidence.
See a physio first
New or severe pain
Sudden pain after lifting or pain that stops you sleeping.
See a physio first
Sciatica
Leg pain, pins and needles or numbness need positions chosen carefully.
Get urgent help
Red flag symptoms
Numbness around the genitals or bladder changes: call 999.
Not sure where to start?
Book a back pain assessment at our Kentish Town clinic.
How we combine physio and yoga
- A thorough assessment to understand your back and what aggravates it
- Hands-on treatment, acupuncture or dry needling to calm things down if needed
- A tailored strength and mobility plan you can do in the Thrive gym or at home
- Advice on which yoga poses to keep, adapt or avoid for now
- A plan to build back to your full practice
Small to moderate
improvements in pain and function from yoga for chronic low back pain
Wieland et al, Cochrane 2017
Exercise
first, with manual therapy alongside it, is what NICE recommends
NICE NG59
~5
sessions is typical for our patients to reach their goals
BOOST PHYSIO patient data
Core exercises to prevent back pain
These core exercises are a good bridge between rehab and returning to classes.
Call 999 or go to A and E if you have back pain with
- Numbness around the genitals or back passage
- Difficulty passing urine or loss of bladder or bowel control
- Weakness in both legs or worsening weakness in one leg
- Back pain with fever or unexplained weight loss: see your GP urgently
Meet your Kentish Town physios
Tanvi has a special interest in back pain and spinal conditions, and Zoe treats long-standing pain and injuries.
Zoe Katz
Senior Physiotherapist
Zoe treats injuries and long-standing pain, helping patients understand their pain and build back strength.
Tanvi Parikh
Senior Physiotherapist
Tanvi has a special interest in back and neck pain, spinal conditions and rehab after surgery.
What our Kentish Town patients say
★★★★★
“I’ve had a really positive experience at BOOST PHYSIO, where I’ve been receiving dedicated treatment plan for an IT band injury in my knee.”
★★★★★
“I have had a few consultations now with Zoe and she has made me feel like I am well supported by her and that I will have a positive outcome.”
★★★★★
“I came to Tanvi with problematic shoulder that would not get better on its own.”
Watch: exercises for your back
Short videos our physios use with back pain patients.
Back pain exercises recommended by our physios
Morning spine mobility stretch
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in Kentish Town you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Swiss Cottage, Hampstead or Crouch End, or read more about back pain physio and slipped disc and sciatica.
Get your back moving again
Book at BOOST PHYSIO Kentish Town, Thrive, Gordon House Road, NW5 1LP.
Related reading
Your questions answered
Where is your Kentish Town clinic?
Inside Thrive, Unit 19, Spectrum House, 32-34 Gordon House Road, NW5 1LP, close to Gospel Oak station and Parliament Hill.
Is yoga good for sciatica?
It can be, once the nerve has settled enough. Some poses stretch an irritated nerve and can flare it, so get advice on which to adapt first.
Is Pilates better than yoga for back pain?
Neither is clearly better. Both are forms of exercise that can help. Choose the one you enjoy and will keep doing.
Do I need a GP referral to see a physio?
No. You can book directly with us online, by phone or on WhatsApp. If you are claiming on private medical insurance, check with your insurer first, as some ask for a GP or specialist referral.
How many sessions will I need?
It depends on the problem and your goals. On average our patients reach their goals in around 5 sessions, and we will give you an honest estimate at your first appointment in Kentish Town.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Zoe Katz and Tanvi Parikh at BOOST PHYSIO Kentish Town. Last reviewed 12 November 2026.
References
- Wieland LS et al. Yoga treatment for chronic non-specific low back pain. Cochrane Database Syst Rev 2017;1:CD010671.
- National Institute for Health and Care Excellence. Low back pain and sciatica in over 16s (NG59). 2016, updated 2020.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
