Which is better for arthritis, yoga or Pilates?
Neither yoga nor Pilates is clearly better for arthritis. In knee osteoarthritis, both have improved pain compared with control groups, but neither has been clearly shown to beat other exercise: an Australian trial found yoga about as effective as strengthening, and Pilates has not clearly outperformed conventional exercise. Choose whichever you can do gently, regularly and without a flare-up afterwards.
If that answers it, you're free to go. If you'd like to know why the research is this evenly matched, and how to choose for your own joints, keep reading.
What does the research say about yoga vs Pilates for arthritis?
Most studies look at knee osteoarthritis (OA), where the cartilage in your joint wears down over time. If your knees are the trouble, that's good news, because it's where the evidence is strongest.
Is Pilates good for arthritis?
Usually, yes. A 2025 review of 11 studies covering 476 people found Pilates reduced knee OA pain compared with no intervention. It did not beat conventional exercise, and the authors rated the evidence low to very low quality.
A separate 2025 analysis of 38 studies found Pilates and Tai Chi may be the most effective for pain and physical function, at moderate certainty. The two findings fit together. Pilates beats doing little, but that isn't the same as beating a good exercise programme, which is worth knowing before you spend money on it.
Is yoga good for arthritis?
Often, but "proven" is too strong. A 2024 review of 8 trials with 756 people found yoga improved knee OA pain, stiffness and physical function. Results varied widely between trials, so don't expect your own results to match the average.
The Arthritis Foundation calls yoga "proven" for arthritis. The research is more mixed than that.
Has anyone compared them head to head?
We couldn't find a trial that does. If you were hoping for a clear winner, the research can't give you one yet.
The closest Australian evidence sets yoga against strengthening. In a Tasmanian trial of 117 adults with knee OA, the gap in pain between the groups after 12 weeks was 1.1 mm on a 100 mm scale. That was not statistically significant.
Yoga did come out modestly ahead on 7 of 27 secondary measures, including some walking and function scores. We sell Pilates equipment, and that's a real point in yoga's favour.
Does the type of arthritis matter?
Yes, a little. Most of the research above is in knee OA, so if you have rheumatoid arthritis (RA), the results may not carry over.
A 2025 analysis of 34 trials with 2,435 people ranked Pilates first for pain relief in RA. Most comparisons were low or very low quality, so it's a lead rather than a verdict.
Flares change the rules. If your joint is flaring, Arthritis Australia advises resting it, moving it gently through a comfortable range, and applying no force or resistance. Arthritis UK says to favour stretching over strengthening while joints are hot or swollen.
What do people with arthritis actually say?
If you're deciding between the two, some of these may sound familiar. They're accounts from public forums and video comments, not research, and the people who post them are self-selecting. Read them as colour, not proof.
More than ten viewers of a 20-minute standing Pilates video made for arthritis say it eases stiffness, often first thing in the morning. One member of a UK RA forum describes Iyengar yoga, with its focus on posture and alignment, helping with stiffness too.
The floor comes up on both sides. Viewers of a Johns Hopkins video on modifying yoga poses describe being unable to kneel, sit cross-legged or put weight through their hands.
One forum member says anything on the floor is impossible with their knee. People say modifications and props, such as blocks, are what make yoga workable.
Two more patterns are worth knowing. Yoga isn't a quick fix for everyone, and one member was still stiff two months in. Several commenters also ask for routines for their feet, wrists and shoulders.
Which should you choose?
Picture your first class. The teacher asks everyone to kneel, then lean on their wrists. Your knees and wrists say no, and it's easy to decide the practice isn't for you when the real problem was the session.
Choose by what you need most:
- Stiff and tense? Start with gentle yoga. It pairs slow movement with breathing, and Iyengar-style yoga allows props such as blocks and straps, which is why it's often recommended for arthritis.
- Weak, wobbly or worried about falls? Start with beginner Pilates, which works on posture and balance. Strong muscles keep your joints stable, and Arthritis UK recommends strengthening on at least two days a week, plus balance work on two days.
- Can't get down to the floor? Ask for chair-based or standing sessions. Arthritis UK suggests gentle seated exercises if you're just starting out and struggle with walking.
- A joint that's hot or swollen? Pause strengthening and ask your GP or physio what's right this week.
- Still unsure? Try one gentle beginner class of each. Notice how you feel the next day.
What are the downsides of each?
Yoga: many standard poses put weight through your wrists, knees and hips. Downward-facing dog, for example, means kneeling and pushing up on your arms, so you may need a chair, block or strap.
Pilates: on a reformer, the sliding-carriage machine with springs, you'll need to learn about the springs and how to adjust them before your first class.
Both yoga and Pilates: the Pilates knee review and the RA analysis above both rate much of their evidence low or very low quality. Healthdirect says that if you're new or have a health condition, it's best to learn with a qualified instructor.
Do you need a reformer for arthritis?
No. For most people, mat Pilates or a class with an instructor who knows arthritis is the right first step, and it costs far less than a machine.
A reformer makes sense once you know you like Pilates. Its springs let the load be adjusted to you, and you can practise at home on your own schedule.
If you're weighing one up, our buyer's guide covers what to look for. Our article on studio and reformer Pilates explains the difference between the two types.
Not sure where to start? Call us on 02 9127 1232 (Monday to Friday, 9am to 5pm AEST), email support@reformandmore.com.au, or speak to a specialist. We'll give you an honest answer, even if it's "not yet".
When should you see a professional first?
Before you start, check with your doctor or rheumatologist. Arthritis Australia also recommends a physiotherapist or exercise physiologist for advice on specific exercises, so you know you're doing them safely.
Stop if a movement causes pain, and ask for guidance. You can also call the healthdirect helpline on 1800 022 222 to speak with a registered nurse, any time. This article is general information, not medical advice.
Quick answers
What exercises should you not do with osteoarthritis?
If you have damage to your hips or knees, Arthritis Australia suggests avoiding activities that put excessive force on those joints, such as running and jumping. Ask your rheumatologist or physio about anything else.
What is the best exercise for arthritis pain?
There isn't a single one. Arthritis UK recommends a mixture of stretching, strengthening, fitness and balance exercises. Yoga and Pilates can cover stretching, strengthening and balance, so add walking, swimming or cycling for fitness.
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