Saturday, January 28, 2023
HomePainIs Yoga Good For Arthritis Pain

Is Yoga Good For Arthritis Pain

Vriksasana Or The Tree Pose For Arthritis Of The Spine

YOGA FOR KNEE ARTHRITIS PAIN | Knee Strengthening Exercises for Osteoarthritis

Benefits of Vriksasana or The Tree Pose for Arthritis of the Spine:

  • Regular practice of this yoga pose makes the respiration stable and heals both respiratory and cardiac disorders.
  • Blood receives larger amount of oxygen and the nerves become calm and purified. All of this in turn makes body and mind healthy which make one stronger prevent or to;cope with any disease including arthritis of the spine.

Steps to Practice Vriksasana or The Tree Pose

  • Stand straight in Tadasana or The Mountain pose as mentioned above.
  • Now, bend your right leg from the knee in such a way that the sole of the foot is resting on the medial side of left thigh.
  • Take a deep breath and try to find your balance.
  • Take your hands up above the head and join your hands in namaste position.
  • Stay in this position for as long as you can.
  • Now, repeat the same pose on the left side.

Mountain Pose Or Tadasana

Tadasana is usually the starting point for a kind of standing pose. But its useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily. Try stretching slowly if you are suffering from spinal stenosis.

Tadasana is basically a standing Yoga and lumbar exercise. It is beneficial in spinal stenosis while doing it as a pose.

You need to stand by touching your big toes; then need to lightly apart your heels to make your second toes parallel. Lift your balls of feet by spreading and lifting your toes and then lay them slowly down on the floor.

Add Some Variety To Your Spinal Arthritis Exercise Routine

Some people need to add variety to their workouts in order to keep the motivation alive. If thats you, you might consider trying yoga in addition to your basic routine.

Debbie Turczan, a private-practice,;licensed;physical therapist and certified yoga teacher in New York, says yoga can range in intensity from restful to athletic, and that people with spinal arthritis will likely benefit from therapeutic poses more than challenging ones.

Getting the right yoga workout for you is largely a matter of modifying poses so they fit your individual condition as well as your level of pain, Turczan says.

“You also want to be sure you are not working in pain,” she adds.

In order to achieve this, Turczan advises the strategic use of pillows and bolsters. The idea here is to pick your pose correctly, she says, and then set the pillows up so they both support your body and help you stretch.

Don’t Miss: What’s The Difference Between Yoga Pants And Leggings

Utkatasana Or The Chair Pose For Arthritis Of The Spine

Benefits of Utkatasana or The Chair Pose for Arthritis of the Spine:

  • Practice of Utkatasana or the chair pose helps to widen the blood vessels and cools the system.
  • Vasodilation helps in keeping the arteries functioning well and prevents arthritis of the spine from happening.

Steps To Practice Utkatasana Or The Chair Pose:

  • To practice Utkatasana or The Chair Pose, the big toes of your feet should touch each other, and your heels should be lying a little apart from each other.
  • While practicing Utkatasana or The Chair Pose, you should squeeze your lower abdomen inwards in such a way that it should feel like you are touching your spine from
  • inside while taking the lower abdomen inwards.
  • Move your shoulder bones and open your chest while practicing Utkatasana or The Chair Pose.
  • Take a deep breath and raise your arms over your head.
  • While practicing Utkatasana or The Chair Pose, you can keep your arms either parallel to each other or keep your palms joined when your arms are on over your head.
  • Keep your arms in front of your ears or at the same level or before your ears.
  • Gently and carefully bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair while practicing Utkatasana or The Chair Pose.

Yoga Helps In Recovering With Diseases And Injuries

Yoga Exploration for SI Joint Pain

Studies reveal that injury in joints or surrounding tissues at any point of time may add risk to arthritis.

The researchers are still trying to understand the mechanism behind it but they suspect injury/fracture may add factors in joint degradation that are irreversible.

Researchers believe fractures potentially alter the joint loading, metabolic and biochemical properties of the cartilage which releases inflammatory cytokines.

Paget disease commonly affects femur, spine, skull, and tibia bones. Developing this disease is unavoidable in almost all cases but can be prevented by maintaining joint mobility and avoiding weight gain.

Both the preventive measure can be achieved by yoga.

Gout is caused by deposition of an excess of uric acid in the form of needle-shaped urate crystals in tissues and joints.

Yoga has a detoxifying effect and removes toxic products from the body as sweat and urine.

What does this mean? This means that the yoga can improve the mobility of joints affected by injury. Yoga can also excrete the toxins which can cause gout.

Read Also: Pilates Pants Vs Yoga Pants

Half Spinal Twist Or Ardha Matsyendrasana

Half spinal twist is one more advance poses for spine problems. Again advised, not to perform without Dr. consultation in severe problems. This pose can help to make spaces between the spinal canal and may be helpful for nerves that are pinched due to spinal stenosis.

Sit erect with stretching your legs in front of you, make sure that your spine is erect and your feet are absolutely placed together. Catch your left foot with both hands and bend your left leg from the knee and place the left foot beside your right hip.

Put your left-hand palm on the ground, place your right elbow on your left knee, and hand on the thigh. Push the left knee inside towards your chest and fold the right leg as well.

Twist the neck and shoulders on the opposite side with inhaling, hold it for few seconds and then leave the knee to loosen and exhale. Repeat the same with the right leg. This repetition should continue 4 to 5 times.

Starting Yoga: Advice For People With Arthritis

Yoga can help ease arthritis by increasing your range of motion and improving flexibility. The feel-good hormones that yoga promotes can also help alleviate stress that often increases pain.

If you have arthritis, follow these recommendations:

Go easy. You should steer clear of vigorous practices that may aggravate already damaged joints.

Keep moving. A gentle Vinyasa or flow class may be preferable to a class where postures are held for longer periods of time. Holding static postures may be painful for some people with arthritis. If this is a problem for you, gently move in and out of a posture even if the rest of the class is holding it. For example, instead of holding a static warrior pose , gently bend and straighten your front knee in an easy rhythmic way.

Delay your practice until later in the day. With some types of arthritis , joints tend to be stiffer in the morning. Waiting until later in the day allows your muscles and joints to loosen up. Only you can tell when yoga will feel the best for you. Pay attention to your body, and practice yoga at the time of day that feels most appropriate.

Read Also: Can You Do Yoga After Botox

What Can I Expect To Do In A Beginning Yoga Class

There are three main components to most western yoga classes: poses , breathing techniques , and;relaxation. Some classes will also include additional elements such as meditation or chanting.

The types of poses that are usually included in beginning or gentle yoga classes are simple standing and seated poses. This introduction helps students to increase their awareness of the body and its relationship to space in a safe and gradual manner.;Many people have fears that they may be asked to try standing on their heads or twisting into a pretzel-like position.;These practices are part of yoga, but are only recommended for very advanced practitioners and will not be included in beginner classes. Additionally, an important aspect of yoga is that it is non-competitive. Students work at their own ability level, being sure to respect the body and its limitations.;You should never go beyond what is comfortable;and reasonable and a good yoga instructor will help you determine what is appropriate for you in each pose. A common saying in yoga is that with increased pain, there is no gain. If something you are doing in yoga feels uncomfortable, there is always another option that is more appropriate.;All yoga poses can be modified for your safety and comfort, to accommodate any special needs you may have.

Have Scientific Studies Of Yoga Been Done In Arthritis Patients

Yoga Exercises for Arthritis – Knee Pain, Backpain Treatment & Diet Tips in English

Early studies showed promising results with some improvement in joint health, physical functioning, and mental/emotional well-being.2628 Yoga has an important positive effect on quality of life. People with arthritis may also enjoy yoga more than traditional forms of exercise, and exercise enjoyment is an important predictor of adherence.29,30 This is particularly important considering that, on average, 50% of sedentary individuals will drop out of exercise within 6 months.31,32 Most importantly, a review of yoga studies has shown that serious injuries are rare if practiced under the guidance of certified instructors with avoidance of extreme positions.33,34

Participants in this study practiced specially designed classes that used an Integral Yoga approach. They came to classes twice a week for 8 weeks to practice under the close supervision of a yoga therapist. They were also asked to practice once a week at home. Each class began with questions/comments , breathing exercises and chanting , a warm-up and moving sequence , and isometric poses to increase strength, flexibility, and balance. Classes ended with deep relaxation , a closing chant, and meditation .

If you are interested in learning more about yoga, read on. We hope you will find the following information and resources useful.

Read Also: Calories Burned In Hot Yoga Calculator

Bound Angle Or Baddhakonasana

This pose is a part of sitting Yoga poses and found beneficial in spinal canal stenosis. This Yoga pose may help to reduce low back pain.

Sit on the Yoga mat, bend your both legs from the knee, catch both ankles with both hands and bring them together with joining from bottoms, and interlace the fingers. Catch both feet with both hands and push inside.

Slowly and gradually start twisting both ankles up and down, Inhale while pressing both knees towards the floor and exhale while lifting both knees towards the ceiling. Do this exercise 15 to 20 times.

Yoga Helped Improve Disease Activity Scores Inflammatory Markers And Depression Symptoms

Yoga is well-known for helping practitioners decompress and improve their flexibility. Now a small study shows that it may also help alleviate rheumatoid arthritis symptoms and may even lead to improvements in disease activity.;

The study, published in the journal;Restorative Neurology and Neuroscience, involved 72 RA patients, half of whom were randomly assigned to practice yoga for 120 minutes, five days a week for eight weeks, in addition to taking disease-modifying standard medication. The other group took medication but did not practice yoga.

After eight weeks, the disease activity scores among the yoga group participants had significantly improved. They also had a decrease in depression symptoms and inflammatory markers in their blood went down. The authors concluded that yoga aids remission at molecular and cellular level, leads to a significant reduction in depression, and can be used as a complementary/adjunct therapy for inflammatory arthritis.

Although this study is unique in that it looked at the impact of yoga on biomarkers, it is not the first study to examine the impact of yoga on RA.;Several older studies have found that yoga has both physical and psychological benefits for people with RA, including reduced pain, improved function, and better mental health.;;

Doctors now routinely recommend that people with rheumatoid arthritis stay as active as possible, and low-impact activities like yoga are generally safe picks for those with joint problems.;

Read Also: How Many Times A Week Should You Do Yoga

Advancing Your Yoga Workout

For a slightly more advanced yoga workout, Turczan says Warrior 1 and Warrior 2 poses, along with side angle pose, may help decompress the spine.

“As long as you support these poses using your abdominal muscles, they will train you to lift the ribs up off the pelvis.”

Turczan cautions people with arthritis to move very slowly when transitioning between the warrior poses and from warrior pose to;side angle pose.

Extended Side Angle Pose

Is Yoga Good For Si Joint Pain

Hamstring strengthening is an important principle in improving muscle strength and decreasing pain in people with hip arthritis. Extended Side Angle places the front hip into abduction and external rotation, allowing for increased activation of the hamstrings. This change in the center of gravity, when compared to Warrior I, minimizes the activation of the hip adductor muscles and offers more potential for strength gains in the posterior leg muscles. Isometrically pull the front knee toward the trunk to activate the hamstrings.

Start in Warrior II Pose, with the left foot forward. Place the left forearm onto the left thigh, or the left hand to the floor or on a block outside your foot. Extend the right arm over the right ear to feel the extension in your right side body. The palm faces down to the ground with the fingers extending out in front of you. Extend both sides of the waist to reach out and over the front thigh. Engage the abdomen to protect the spine and side. Your gaze can extend toward your right hand, to the ground, or straight forward, depending on which is most comfortable for your neck. Hold for 5 breath cycles. To exit the pose, turn the torso to the mat to frame the left foot with your hands, and step back to Downward-Facing Dog Pose before switching sides.

Also Check: How Often Should You Practice Yoga To See Results

Trikonasana Or The Triangle Pose For Knee Arthritis

Benefits of Trikonasana or The Triangle Pose for knee Arthritis

  • Yoga helps take care of all the risk factors of the disease thereby helps in prevention and control of the disease
  • With regular practice of Trikonasana, blood receives larger amount of oxygen and the nerves become calm and purified.

Steps to Practice Trikonasana or The Triangle Pose

How Do I Find A Qualified Yoga Instructor And Yoga Classes

The Yoga Alliance is the national registration body for yoga instructor and facilities. You can search the;Yoga Alliance website;for a list of certified yoga instructors in your area. You can contact an instructor directly for information about classes and/or private instruction. Private lessons will be costlier but will ensure that you receive proper attention and guidance, particularly if you are just beginning, or have special needs or concerns related to your arthritis. To find a yoga therapist who offers small therapeutic classes or individual sessions, look to the;International Association of Yoga Therapists;. Additionally, to find teachers and therapists with specialized training in arthritis, consider contacting Yoga For Arthritis for a recommendation.

Read Also: Does Hot Yoga Burn A Lot Of Calories

How A Regular Yoga Practice May Help People With Ra

Doing yoga poses also promotes the circulation of fluids inside the joints, facilitates ease of motion, and it even helps you sleep better all important to people with rheumatoid arthritis, says Loren Fishman, MD, a rehabilitation medicine physician in Manhattan and the author of numerous books about yoga and health, including Yoga for Arthritis and Yoga for Back Pain.

RELATED: Physical Activity Is Essential for Managing Rheumatoid Arthritis

The Benefits Of Yoga For People With Arthritis

Restorative Yoga for Aching Joints – Yoga for Arthritis

Most arthritic joints benefit from regular, low-impact exercise, which can decrease pain and improve mobility. Yoga is an ideal choice;since in addition its physical benefits it emphasizes working with your body as it presents itself on any given day without judgment. Yoga also;reduces stress, fosters mental calmness, and teaches students coping techniques, such as breathing exercises, which may help them manage pain and depression. A study published in The Journal of Rheumatology in April;2015 found that participants who did yoga over the course of eight weeks showed;significant improvement in their pain levels, flexibility, and psychological health.

Recommended Reading: How Many Calories Does An Hour Of Yoga Burn

Have You Considered Trying Yoga For Arthritis Symptom Relief

Arthritis;is one of a handful of chronic conditions that any of us may experience as we age.; Osteoarthritis and rheumatoid arthritis are the most common forms, both of which cause bone deterioration in the joints.; Practicing yoga for arthritis may be your best pathway to easing stress to your joints and slowing down the decrease in bone density.;;

Yoga Benefits In Rheumatoid Arthritis

Yoga is considered to be one of the alternative ways of managing osteoarthritis.

With keeping this thing in mind several trials were performed to assess the efficacy of yoga in rheumatoid arthritis patients.

A multicenter study reported that 12 sessions of Yoga for rheumatoid arthritis can significantly improve Rheumatoid arthritis parameters.

It also stated that improvement in the parameters increases as the duration of the treatment increases.

Similarly, another study stated Iyengar yoga intervention to be feasible and safe for rheumatoid arthritis patients.

Despite small sample size, measuring different outcomes, and other limitations, Yoga shows promising effects in improving conditions of rheumatoid arthritis patients.

A pilot study reported that Yoga can significantly decrease disability index in rheumatoid arthritis patients. This decreased perception of pain decreases depression and improves balance.

What does this mean? This means that yoga is as good as anti-arthritic medications in improving conditions of rheumatoid arthritis patients by improving parameters like pain intensity, stiffness and inflammation.

Also Check: Hot Yoga Weight Loss


Popular Articles