If you know you have osteoporosis but still want the benefits of movement, you may be wondering if practicing yoga with osteoporosis is a good idea.
The simplest answer is – it depends on what sort of yoga you practice. For example, any sort of yoga where you’re moving quickly and without mindfulness will definitely put you at increased risk for fractured or broken bones if you have osteoporosis.
So it’s important that you approach the yoga practice from a place of mindfulness and armed with some knowledge.
Are There Yoga Poses to Avoid If You Have Osteoporosis?
Most doctors will say exercise is an important component of treating osteoporosis. And unless you have a rare severe case of osteoporosis, yoga can be beneficial. It needs to be practiced consistently and properly, however. Plus, you should be aware that certain movements can increase the risk of fracture.
Any poses that require the back to round (known as spinal flexion) should be avoided because this position puts too much force on the spine and could lead to compression fractures. These postures include any full-forward bends, sit-ups, and crunches. Full backbends and extreme twists should also be avoided – though gentler modified backbends and twists can be helpful.
In addition, any poses that place ALL of the weight on your hands, such as a handstand, increase the risk of a wrist fracture. In fact, unless you are a very skilled practitioner, inversions should be avoided because of the chance for falling.
But there’s plenty of good news here!
A “Hopeful” Study on Practicing Yoga with Osteoporosis
Yoga goes a long way in improving balance and coordination. These lessen the likelihood of falling – which is a major cause of osteoporotic fractures. Given this, a group of researchers set out to see if practicing a specific yoga sequence with carefully chosen poses tailored for those with osteoporosis could increase bone density.
In their scientific paper entitled “Twelve-Minute Daily Yoga Routine Reverses Osteoporotic Bone Loss,” they published the results. At the beginning of the study, 741 participants were asked to submit dual energy x-ray absorptiometry (DEXA) scans of their hips and spines. They were also given DVDs with instructions for the yoga poses and were asked to log their yoga activity online.
The logs showed that 227 participants practiced the routine at least every other day for two years. 202 of those participants were women. With an average age of 68 when they entered the study, 83% reported lower-than-normal bone density. The scans submitted at the end of the study demonstrated significant increases in bone density in their spines. While hip bone density increased too, the improvement was not as significant. And none of the participants experienced any bone fractures or other injuries from practicing yoga.
The Caveats
While all of that sounds great, it’s important to point out that by the end of the study, it was only one-third of the study’s original 700+ participants who stuck to the routine. Add to that the fact that only 43 submitted complete DEXA reports at both the beginning and end of the study and the results are whittled down to cautiously optimistic status.
Plus, the participants were self-selected and not randomly enrolled. That means they willfully signed up and wanted to practice yoga. Since yoga is a mind-body activity, both components must be present for the most benefits. Random participants may not have had the same results.
Clearly, a more complete study needs to be conducted before anyone can say with certainty that yoga helps build bone density. Nevertheless, on a purely anecdotal basis, many people find practicing yoga with osteoporosis to be beneficial.
If you’re interested in the regimen used in the study, you can see the recommended series of poses by clicking here.
What Are the Best Yoga Poses for Osteoporosis?
Generally speaking, doing yoga with osteoporosis does require some mindfulness and modifying. And working with instructors who have knowledge of your condition is also helpful.
Among the best poses are those that carefully strengthen your back and abs such as sphinx, bridge, and low cobra. Add in poses such as mountain, chair and warrior 2 – being mindful to keep your spine in a neutral position.
And while it’s not advisable to perform any pose that places all the weight on your hands (as mentioned above), tabletop, plank, and downward-facing dog can encourage weight bearing without straining your wrists.
Finally, be sure to include poses that improve balance, such as tree. Just be sure to do any balance pose near a wall for support so that you don’t fall.
No matter what poses you’re doing, start slowly and gradually increase the difficulty and duration to build strength and endurance. In addition, move in and out of the poses slowly and deliberately. And don’t forget to enjoy the peace that comes with doing yoga. To do so is also great for your overall health.
Could Yoga Help You With Your Osteoporosis?
While it may not do as much to build bone density as the initial study says, practicing yoga with osteoporosis does seem to offer numerous benefits.
Not the least of which is peace of mind.
So if you’re interested in adding yoga to your movement regimen, contact us today. Our mobile yoga services are a great way to have the practice come to you – whether as a group or one-on-one. So let’s get moving!
