Treating Arthritis Pain With A Healthy Dose Of Yoga

Those who suffer from arthritis are often tempted to shy away from exercise due to pain and discomfort. However, without regular activity, our tendons are more prone to shorten or tighten, arteries contract, and our ligaments weaken. If instead these patients can be encouraged to remain active, they will actually increase their joint stability and enjoy a decrease in overall pain level.

Myths About Exercise For Arthritis:

Originally, mild to moderate exercise was believed to stimulate inflammation and aggravate the joint pain in arthritis patients. In recent years, the Osteoarthritis Research Society International as well as The American College of Rheumatology have found that patients can build strength and improve their endurance with some simple conditioning, stretching, and strengthening activities. Patients who include exercise as part of their treatment are able to better preserve physical function than those who do not. That being said, arthritis can damage your joints or leave them unstable, so patients should follow a moderate-intensity workout that is designed by a doctor or specialized trainer with safety in mind.

Why Yoga is a Good Match for Arthritis Sufferers:

Yoga is a versatile practice that guides your focus through breathing, stress reduction, attention to posture, balance, strength, and control. The pace and mindfulness are ideal for individuals with any sort of injury or health problem, and the physical aspect will challenge those with arthritis in a safe and effective manner. An asana, or pose-based practice uses sequences of postures to promote blood flow to the muscles while strengthening and toning muscles through isometric contraction, extension, and rotation. The standing balance poses are particularly good for targeting the small stabilizing muscles of each joint, which can help arthritis sufferers regain a controlled range of motion without the normal pain or pinching.

How Does Yoga Help?:

A number of clinical studies were conducted dating back as far as 1980 to assess the impact of yoga on arthritis pain. Participants tended to experience a reduction in tenderness and pain, fewer swollen joints, improved balance and grip strength. The benefits also extended into the psychosocial realm, with positive effects on affect and mental health while creating a desire in participants to incorporate yoga into their normal routines. Note that the effects were seen regardless of the type of arthritis, patients with osteoarthritis and others with rheumatoid arthritis both reported improvements.

Start a Yoga Practice Today:

Those who are new to yoga should join a beginner level class with a certified instructor. Stop by your local gym or community center to learn about what types of classes are available. Invest in a yoga mat, strap, and set of foam or wooden blocks, which will allow you to modify poses to suit your own body and flexibility. Begin with a 60-minute class and work your way up to 90 or 120-minute practices. We also recommend dropping in on classes with different instructors until you find a teaching style that you enjoy most. Once you feel comfortable with the poses and self-alignment, you can add a home or self-guided small group practice to your schedule. The key is to begin slowly and listen to your body. With mindful practice, you can begin to enjoy the physical and emotional health benefits in as little as two weeks.


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