From Strengthening Bones to Easing Osteoarthritis
Yoga, an ancient practice with its roots deeply embedded in the Indian subcontinent, has evolved over millennia, serving as a holistic medium for the mind, body, and soul. While its benefits on mental well-being, flexibility, and balance are often celebrated, recent research explores a new frontier – its potential impact on bone health. Let’s dive deep into what the latest studies have uncovered.
Harvard’s comprehensive analysis titled “Twelve-Minute Daily Yoga Routine Reverses Osteoporotic Bone Loss” recently caught the attention of health enthusiasts and researchers alike. The study was propelled by yoga’s recognized advantages like better balance and coordination, which inherently defend against falls – a leading cause of osteoporotic fractures. The research was curious to discover if specific yoga poses could potentially increase bone density by exerting force on the pivotal bone areas like the spine and hips (Lu YH et al, 2016; PMID: 27226695).
Between 2005 and 2015, 741 participants, mainly women in their late sixties, embarked on this journey, providing DEXA scans of their spine and hips before and after the study. The end results? Encouraging! Significant bone density increase was observed in the spine, and while hip bone density improvement was noted, it was not deemed statistically significant. Remarkably, throughout the course, none of the participants reported bone injuries related to the yoga practices. However, Dr. Marian Hannan from Harvard Medical School cautions the interpretation of these results due to certain study limitations, emphasizing the need for a more thorough investigation.
Yet, the allure of yoga doesn’t stop at just bone density. A systematic review titled “Effectiveness of Pilates and Yoga to Improve Bone Density in Adult Women” delved into a closely related avenue.
The research, spanning various studies, assessed the impact of Pilates and Yoga on bone mineral density in women aged between 45 to 78. While the pooled effect size did not showcase significant results, an intriguing observation was made. The maintenance of bone mineral density in postmenopausal women, a demographic typically experiencing a decline in bone health, was seen as a positive outcome. Furthermore, the combined benefits of Pilates and Yoga, ranging from enhanced strength to better balance, position them as potential tools to mitigate multiple fracture risk factors (Fernández-Rodríguez R et al, 2021; PMID: 33961670).
Now, pivoting slightly, let’s address a prevalent bone-related condition – osteoarthritis. A systematic review and meta-analysis titled “Yoga for Osteoarthritis” examined the efficacy of yoga in managing this ailment. This study encompassed nine trials and 640 participants, primarily women aged between 50 and 80. While the study did acknowledge some methodological limitations, the outcomes were promising and the authors concluded that yoga may offer notable benefits in alleviating pain, enhancing function, and reducing stiffness, especially for individuals with knee osteoarthritis. (Lauche et al, 2019; PMID: 31338685).
In conclusion, the intertwining journey of yoga and bone health is only beginning to unravel, with each study adding a piece to the evolving puzzle. The evidence, while promising, underscores the necessity for more rigorous research. Nevertheless, the blend of traditional wisdom with modern science might just offer a holistic approach to bone health and overall well-being. As with all exercises, if you’re considering incorporating yoga into your routine, especially for health benefits, it’s always advisable to consult with professionals in the field.
The harmony of mind, body, and bones could indeed be a few poses away!
