Heather M. Jones is a freelance writer focusing on health, parenting, disability and feminism.
Arno Kroner, DAOM, LAc, is a board-certified acupuncturist, herbalist and integrative medicine physician, practicing in Santa Monica, California.
Osteoporosis is a bone disease that causes bone tissue to degenerate. Over time, this condition can cause bones to become thinner, more brittle, and easier to fracture.
Fortunately, there are some ways to prevent and help control osteoporosis. In addition to nutritional strategies and medications, experts also recommend regular weight-bearing and muscle strengthening exercises to help build and maintain bone mass.
Yoga is such a physical exercise that has been shown to improve agility, strength, posture and balance, which helps reduce the risk of falls and fractures. Weight-bearing posture can also help maintain or improve bone strength. A study found that yoga can even reverse the bone loss of osteoporosis.
This article will review the benefits of yoga for osteoporosis and the best way to get started.
The word "osteoporosis" means "porous bone". Bones naturally have a spongy structure that can absorb the stress of daily exercise. When osteoporosis develops, there are more and more "holes" in the sponge, thereby reducing overall bone mass.
This reduction in bone mass weakens the bones. Before a fracture occurs, the loss of strength may go unnoticed. Fractures caused by osteoporosis usually occur in the hip, wrist, or spine.
It is estimated that 10.2 million elderly people in the United States suffer from osteoporosis, and another 43 million elderly people have low bone mass and are at risk of osteoporosis. Compared with people who were assigned to be male at birth, people who had a uterus at birth were four times more likely to be affected by this condition.
Osteoporosis can be controlled by medications, increasing the intake of bone-strengthening nutrients (such as calcium and vitamin D), and exercises (such as yoga) that help build and maintain bone mass.
Yoga is a mind-body exercise that combines body posture, breathing exercises, and meditation. Physical exercise has been shown to have multiple benefits for everyone, not just those with osteoporosis, such as:
These physical benefits are especially helpful for patients with osteoporosis, because improved coordination and balance help prevent falls, which are the main cause of fractures in patients with osteoporosis.
Yoga also uses weight-bearing exercises—that is, exercises that put your body against gravity—have been shown to promote bone formation and increase bone strength. This helps prevent the progression of osteoporosis.
A 2016 study examined the effectiveness of 12 specific yoga poses in improving bone mineral density (bone mass index). The results showed that participants who did yoga every other day (or 3 times a week on average) had significantly increased bone mineral density in their spine, hips, and thigh bones.
Although this study has limitations and shortcomings, the results are promising. Further research is needed to explore the impact of yoga on the prevention and treatment of osteoporosis in a more diverse group of participants.
Before the age of 30, your body usually produces more bones than you lose. After 35 years of age, bones decompose faster than they accumulate, which will cause the body to gradually lose bone mass.
People with a uterus are more likely to develop osteoporosis as they get older, because the rate of bone breakdown increases after menopause. This is because estrogen usually has a protective effect on bones, but menopause can cause the level of this hormone to drop.
Yoga seems to be particularly effective in helping postmenopausal people improve and maintain bone density. In a small study in 2016, 30 postmenopausal women with osteoporosis between the ages of 45 and 62 took one hour of yoga classes four days a week for six months. At the end of the study, the participants' average T score (a measure of bone density) increased significantly.
Other studies have confirmed these results, but more research is needed to determine how yoga stimulates bone formation and how often must be practiced to see improvement.
Any yoga process can help promote bone formation. The goal is to conduct a 30-minute course at least twice a week.
First, you might want to try a yoga routine specifically designed for bone health for the 2016 study. Hold each of the 12 positions for 30 seconds, and then pause for 30 seconds.
This 12-minute routine was developed by Loren Fishman, MD, and is intended to be performed every day. Dr. Fishman provided an instructional video. This video shows how to modify these postures based on experience level and safety issues (for example, people with osteoporosis).
The posture described below is a classic posture format. When you start yoga for the first time, make sure to do it under the guidance of a qualified instructor. In addition, make any modifications as needed, such as those in Dr. Fishman's video.
Supta Padangusthasana II — Supine hand to toe II
Not all yoga poses are suitable for all people with osteoporosis. Before starting any new exercise (including yoga programs), be sure to consult your healthcare provider. Look for posture modifications that exceed your skill, experience, comfort, or safety level. Any posture or movement that causes abnormal discomfort or pain should be stopped immediately.
Supta Padangusthasana I — Supine Hand and Foot Pose I
Good Project/Getty Images
In terms of yoga, osteoporosis patients have some precautions.
Some poses should be avoided or done with caution, including:
Some postures are recommended by some experts, while others warn against it. Before doing any yoga poses, discuss with your healthcare provider what is safe and unsafe for you.
Before looking for a yoga class or instructor, make an appointment with your healthcare provider to find out which exercises you can do safely and which exercises should be avoided. Write down this information and show it to your yoga instructor.
Teaching videos are available online, such as Dr. Fishman's, but they do not allow personalization, feedback, and interaction.
If possible, it is best to start practicing yoga under the guidance of an on-site coach who understands osteoporosis. Participants in Dr. Fishman's study were advised to find an Iyengar yoga instructor. This type of yoga focuses on body alignment and breathing control.
Some tips for finding a class or lecturer include:
Osteoporosis is a disease that weakens bones and increases the risk of fractures. Yoga includes weight-bearing exercises, which can help promote bone strengthening, improve balance and coordination, and prevent falls. This makes it a promising approach to prevent and help treat osteoporosis.
Weight-bearing, resistance and balance exercises help prevent and treat osteoporosis. Yoga may be a way to participate in these exercises and can even increase bone mineral density.
For some people, exercises such as yoga can replace or supplement medications for osteoporosis.
If you want to try yoga for bone health, please make an appointment with your healthcare provider first. Before you start your yoga program, they can discuss which exercises you can safely perform.
A 2016 study showed that yoga can improve bone mineral density in the spine, hips, and thigh bones of participants with weak or weak bones. More research is needed to confirm this finding
Some suggestions for finding a yoga instructor include:
For more information about osteoporosis resources, see organizations such as the Bone Health and Osteoporosis Foundation.
In a study on the effects of yoga on osteoporosis, participants were asked to maintain each of 12 postures for 30 seconds a day. Other studies have shown that practice 2 to 3 times a week for one hour each time.
What a person with osteoporosis should or should not do depends largely on the person, their level of experience, their level of bone loss, and their general health. Anyone with osteoporosis should consult their healthcare provider before starting a plan.
Some postures that people with osteoporosis should generally avoid include:
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Fernández-Rodríguez R, Alvarez-Bueno C, Reina-Gutiérrez S, Torres-Costoso A, Nuñez de Arenas-Arroyo S, Martínez-Vizcaíno V. The effectiveness of Pilates and yoga in improving bone mineral density in adult women: systematic reviews and meta-analysis -analyze. Public Science Library One. 2021;16(5):e0251391. Published on May 7, 2021. doi:10.1371/journal.pone.0251391
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Squeaky joints. Exercises to avoid osteoporosis: Types of exercises you probably shouldn’t do. Updated on November 26, 2019.
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