Arthritis is a common condition affecting over 54 million adults in the United States. The most common types of arthritis are osteoarthritis, rheumatoid arthritis, psoriatic arthritis, and gout. Arthritis causes pain, stiffness, and swelling in the joints. While there is no cure for arthritis, certain treatments can help manage symptoms. In recent years, yoga has emerged as a potential therapy for arthritis. But is yoga really effective? Let’s take a closer look.
What is Arthritis?
Understanding the Types of Arthritis
There are over 100 types of arthritis. However, osteoarthritis and rheumatoid arthritis are the most common. Osteoarthritis involves wear and tear damage to the joints’ cartilage. Cartilage is the slick, rubbery material that covers the ends of bones and allows them to glide over each other with minimal friction. In rheumatoid arthritis, the immune system attacks the joints, causing painful swelling.
Symptoms of Arthritis
Both osteoarthritis and rheumatoid arthritis share common symptoms. These include pain, stiffness, swelling, and decreased range of motion in the joints. Symptoms often worsen with age. Osteoarthritis usually affects the hands, knees, hips, and spine. Rheumatoid arthritis often impacts the wrists, fingers, and knees symmetrically on both sides of the body.
What is Yoga?
Yoga is an ancient practice that originated in India thousands of years ago. The word “yoga” comes from the Sanskrit word “yuj” which means to unite or join together. Yoga combines physical postures, breathing techniques, and meditation or relaxation. There are many different types or “schools” of yoga including Hatha, Iyengar, Ashtanga, and Power Yoga.
Key Components of Yoga
- Asanas – Yoga postures or poses that strengthen and stretch the body. Asanas work to improve flexibility, balance, and range of motion.
- Pranayama – Controlled breathing exercises.
- Meditation – Techniques to calm and focus the mind.
- Relaxation – Deep relaxation of body and mind.
Can Yoga Help Arthritis?
Over the past couple of decades, many research studies have analyzed the effects of yoga on arthritis symptoms. The results look promising for yoga as an effective complementary treatment:
Reducing Joint Pain and Stiffness
Multiple studies have found yoga can reduce pain and stiffness in arthritic joints. A Johns Hopkins study found 8 weeks of yoga reduced pain and improved physical function in participants with knee osteoarthritis. Researchers believe yoga’s gentle stretching and strengthening poses increase joint lubrication and range of motion.
Relieving Stress and Tension
Chronic stress can worsen arthritis inflammation. Yoga’s breathing exercises, meditation, and deep relaxation can activate the body’s relaxation response. This helps lower stress hormones like cortisol. Lowering stress gives the immune system a much-needed break from fighting inflammation.
Building Strength and Balance
The physical conditioning from yoga poses improves strength, balance, and mobility. Stronger muscles around arthritic joints provide extra support and stability. This reduces strain on damaged joints. Better balance also lowers fall risk. Falls and accidents commonly cause further injury to fragile arthritic joints.
Promoting Weight Loss
Excess weight places heavy loads on weight-bearing joints like knees and hips. Losing even small amounts of weight can significantly ease arthritis symptoms. The physical activity of yoga can help promote weight loss by burning calories and boosting metabolism.
Improving Overall Health
Yoga benefits overall health in many other ways. It improves cardiovascular fitness, circulation, and flexibility. Yoga may also benefit arthritis patients by improving sleep quality, boosting energy levels, and lifting mood. All these perks work together to help people better manage chronic arthritis pain and fatigue.
Yoga Styles for Arthritis
People with arthritis should stick to gentle, slower-paced styles of yoga. More vigorous forms of yoga may be too intense and possibly aggravate joint problems. Here are some recommended arthritis-friendly yoga styles:
Hatha Yoga
This is one of the most common, beginner-friendly yoga styles. It utilizes basic, gentle poses along with breathing and relaxation techniques. Hatha yoga helps increase strength and flexibility without overstraining the body.
Iyengar Yoga
This style focuses on proper bodily alignment in each pose. Iyengar yoga uses props like blocks, straps, or chairs to support the body. This reduces strain and risk of injury for weak or damaged joints.
Yin Yoga
Yin yoga involves seated, reclined, and supine poses held for long periods. The sustained poses gently stretch connective tissues around the joints. Yin yoga improves mobility but with minimal joint stress.
Restorative Yoga
This ultra-gentle style uses props to fully support the body in restful poses. The poses are held 5-10 minutes to evoke deep relaxation between activesequences. It calms the nervous system and quiets the mind.
Beginner’s Tips for Arthritis Yoga
Those new to yoga should keep these tips in mind:
- Consult your doctor first, especially if you have limitations in movement.
- Take things slowly and ease into poses at your own pace. Don’t force or overstretch joints.
- Focus on proper alignment so joints don’t twist into painful positions.
- Use props like blocks and straps to modify poses as needed.
- Avoid poses like deep knee bends that aggravate arthritis pain.
- Apply ice after yoga if joints swell.
- Drink lots of water before and after yoga sessions.
- Practice yoga after taking arthritis medications for best pain relief.
Conclusion
Research increasingly confirms yoga’s many benefits for those suffering from osteoarthritis, rheumatoid arthritis, and other types of arthritis. When practiced safely and correctly, yoga can help relieve joint pain and stiffness, reduce stress and tension, build strength and mobility, promote weight loss, and enhance overall health. While yoga should not replace standard medical treatment, it is an excellent way to manage arthritis naturally. If arthritis is limiting your mobility and quality of life, consider giving yoga a try. Even beginners can experience reduced symptoms and improved well-being. Just be sure to take it slowly, use props and modifications, and focus on yoga styles designed for those with arthritis and joint limitations.
FAQs About Yoga for Arthritis
1. How often should you do yoga if you have arthritis?
2-3 yoga sessions per week is ideal. Avoid doing yoga every day to give your body adequate rest between sessions. Always listen to your body and avoid overexertion.
2. What time of day is best for yoga with arthritis?
Many find yoga easiest in the morning when joint stiffness is often worst. However, schedule yoga whenever you have the most energy and fewer distractions.
3. Can you practice yoga during an arthritis flare-up?
During flare-ups, stick to gentle seated, supine, and reclined poses supported by props. Avoid weight bearing poses that put pressure on inflamed joints. Deep breathing and meditation can also calm flare ups.
4. Are hot yoga classes good for arthritis?
Heated classes are not recommended as heat worsens inflammation and swelling. Extreme bending and stretching can also overstrain tender joints. Stick to gentle yoga in a climate-controlled room.
5. What yoga poses should people with arthritis avoid?
Avoid any pose causing sharp joint pain or strain. Also use caution with intense backbends, deep twists, deep knee bends, and weight bearing poses on sore wrists or shoulders.
