Yoga for Osteoporosis

In Singapore, the incidence of osteoporotic fractures is projected to increase by about 60%, from more than 15,200 in 2017, to more than 24,000 in 2035. This will translate into higher economic and personal burden. 

Osteoporosis is a medical condition characterized by a decrease in bone density and quality, resulting in weakened and brittle bones. It is a progressive disease that primarily affects older adults, particularly women after menopause. Osteoporosis increases the risk of fractures, especially in the spine, hips, wrists, and other weight-bearing bones.

The main cause of osteoporosis is an imbalance between the formation of new bone tissue and the resorption (breakdown) of existing bone tissue. This imbalance can lead to a decrease in bone mass and structural deterioration, making the bones more susceptible to fractures.

Osteoporosis often develops silently, without any noticeable symptoms until a fracture occurs. Common risk factors for osteoporosis include age, gender (women are at a higher risk), hormonal changes (such as decreased estrogen levels in women after menopause), family history, certain medical conditions (such as rheumatoid arthritis or hormonal disorders), and lifestyle factors (such as sedentary lifestyle, smoking, excessive alcohol consumption, and inadequate intake of calcium and vitamin D).

How Yoga Helps with Osteoporosis

Yoga has shown promise in supporting bone health and potentially aiding in the management of osteoporosis through various mechanisms, including weight-bearing exercises, balance improvement, and stress reduction. Here are some key findings supported by scientific evidence and references:

1. Improvement in Bone Mineral Density

Evidence: Yoga practices that involve weight-bearing poses can potentially improve bone mineral density (BMD).

• Study: Lu, Y. H., Rosner, B., Chang, G., Fishman, L. M., & Lamas, G. A. (2016). "Yoga and osteoporosis: A systematic review."
  • Journal: Journal of Yoga & Physical Therapy
  • Summary: This systematic review concluded that yoga interventions may help maintain or improve BMD in postmenopausal women and older adults, which is beneficial for osteoporosis management.

2. Enhancement of Muscular Strength and Balance

Evidence: Yoga improves muscular strength and balance, which are important for preventing falls and fractures in individuals with osteoporosis.

• Study: Sinaki, M., Brey, R. H., Hughes, C. A., Larson, D. R., & Kaufman, K. R. (2005). "Balance disorder and increased risk of falls in osteoporosis and kyphosis: significance of kyphotic posture and muscle strength."
  • Journal: Osteoporosis International
  • Summary: This study highlighted the significance of muscle strength and balance in reducing the risk of falls and fractures in individuals with osteoporosis, emphasizing the potential role of yoga in improving these factors.

3. Reduction in Stress and Anxiety

Evidence: Yoga reduces stress and anxiety, which can contribute to improved bone health and overall well-being in individuals with osteoporosis.

• Study: Evans, S., Moieni, M., Taub, R., Subramanian, S. K., Tsao, J. C. I., & Sternlieb, B. (2017). "Iyengar yoga for young adults with rheumatoid arthritis: Results from a mixed-methods pilot study."
  • Journal: Journal of Pain and Symptom Management
  • Summary: This study found that Iyengar yoga reduced stress and improved psychological well-being in young adults with rheumatoid arthritis, suggesting potential benefits for stress management in osteoporosis.

4. Improvement in Flexibility and Range of Motion

Evidence: Yoga improves flexibility and range of motion, which can help maintain joint health and mobility in individuals with osteoporosis.

• Study: Tekur, P., Nagarathna, R., Chametcha, S., Hankey, A., & Nagendra, H. R. (2012). "A comprehensive yoga programs improves pain, anxiety and depression in chronic low back pain patients more than exercise: An RCT."
  • Journal: Complementary Therapies in Medicine
  • Summary: This randomized controlled trial demonstrated that a comprehensive yoga program improved pain, anxiety, and depression in chronic low back pain patients, highlighting benefits for flexibility and overall well-being that could extend to osteoporosis management.

5. Enhancement of Overall Quality of Life

Evidence: Yoga enhances overall quality of life and well-being, which can positively impact individuals with osteoporosis.

• Study: Saper, R. B., Eisenberg, D. M., Davis, R. B., Culpepper, L., & Phillips, R. S. (2004). "Prevalence and patterns of adult yoga use in the United States: Results of a national survey."
  • Journal: Alternative Therapies in Health and Medicine
  • Summary: This survey-based study found that yoga practitioners reported improvements in overall well-being and quality of life, suggesting potential benefits for individuals managing chronic conditions like osteoporosis.

Conclusion

Scientific evidence supports the potential benefits of yoga for individuals with osteoporosis, including improvements in bone mineral density, muscular strength, balance, flexibility, stress reduction, and overall quality of life. These studies suggest that yoga can be a valuable adjunct therapy in managing osteoporosis and promoting bone health.

Program Director

A Certified Program Director shall be assigned to you once your purchase of this Program is confirmed. You shall learn our proprietary Program, guided by our Program Director, on a step-by-step basis so that you could practice our Program at home for lasting results. It is a lifetime skillset that you are getting from us for your health and wellness.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

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