Yoga’s Incredible Benefits For Osteoporosis
Yoga is one of the best things you can do for yourself if you have Osteoporosis or Osteopenia!
Did you know that one in three women is likely to develop Osteoporosis/Osteopenia?
Osteoporosis is a silent disease which affects many more women than men. Women in menopause are especially at risk for Osteoporosis/Osteopenia due to the reduced level of estrogen in the body (estrogen stimulates bone building).
Both Osteoporosis and Osteopenia are health conditions that weaken bones, making them fragile and more likely to break. They develop slowly as we age and are often only diagnosed when a fall or sudden impact causes a bone to break (fracture).
Osteopenia is the stage before Osteoporosis. This is when a bone density scan shows you have lower bone density than the average for your age, but not low enough to be classed as Osteoporosis. Osteopenia does not always lead to Osteoporosis.
Most women often don’t know when they have Osteoporosis/Osteopenia unless they do a bone density scan. So it’s advisable to do a bone scan to check out your bone density.
The most common injuries in people with Osteoporosis are broken wrists, hips, and vertebrae which can happen especially if you fall.
If your Osteoporosis gets really advanced breaks and fractures can happen pretty easily and can be debilitating depending on where they occur.
The good news is that yoga has been proven to help strengthen the bones and even reverse bone loss from Osteoporosis in some cases.
Dr. Loren Fishman has done pioneering research on the benefits of yoga for Osteoporosis and has developed a specific Yoga protocol for Osteoporosis/Osteopenia which is backed by scientific research.
The protocol consists of 12 specific yoga poses held for a minimum of 20 seconds. See the video below.
Yoga helps with Osteoporosis in several ways.
Here are three ways yoga works:
Strengthening Bones: Weight-bearing exercises are essential for building and maintaining bone density. Many yoga poses require you to support your own body weight, which helps to stimulate the bones, making them stronger. Poses like tree pose, warrior pose, and chair pose are particularly beneficial for strengthening the bones in the legs, hips, and spine.
Improving Balance and Posture: Osteoporosis increases the risk of fractures due to falls. Yoga improves balance, mobility and stability, reducing the likelihood of accidental falls. Various standing and balancing poses in yoga help improve proprioception (awareness of body position) and strengthen the muscles that support good posture, especially the core muscles and spine. Better balance and posture often prevent falls and minimize the risk of fractures.
Enhancing Flexibility and Range of Motion: Osteoporosis can lead to stiffness and limited range of motion. Yoga incorporates gentle stretching and movements that can help improve flexibility, reduce muscle tension, and increase joint mobility.
It's important to remember to be careful and move mindfully when practising yoga. And if it doesn’t feel right or hurts, please don’t do it!
Additionally, it's essential to avoid poses that involve excessive forward bending (flexion) as this can compromise your spine.
It's best to work with a qualified yoga teacher who can guide you through poses and modifications suitable for your condition.
Always consult with your healthcare provider before starting any new exercise program, including yoga, especially if you have osteoporosis.
In sum, here are a few key things to keep in mind:
Good posture and balance are essential to avoid fractures and falling.
Avoid flexing/rounding the spine as much as possible. Hinge from the waist keeping the spine straight when bending over to pick up something.
When getting up and down from the floor, try to avoid rounding the spine.
Gentle twisting of the spine will help to strengthen the spinal muscles and bones, but move slowly and carefully.
Hold each yoga pose for 15 to 20 seconds.
Eliminate clutter from your surroundings as this can contribute to falls.
It’s important to get enough Calcium and Vitamin D as they both help to strengthen the bones.
Don’t smoke and drink alcohol sparingly.
Practice your balance daily by simply standing on one foot for a minute.
Try to do Dr. Fishman’s 12 poses daily (see video below), but even 2 times a week will help!
Get into good habits as early as possible!
Below is a short video on Dr. Fishman’s research including his recommended 12 poses for Osteoporosis.
Click on the image below to access:
IN CASE YOU DON’T KNOW ME…
I’m Karin, a certified yoga teacher based in Kingston, Jamaica.
I help women over 40 go from feeling stressed and achy to feeling great!
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