Can yoga help with arthrosis?
You probably know by now that yoga has many benefits. These benefits are definitely also there for people who suffer from osteoarthritis.
People who suffer from osteoarthritis often experience pain and stiffness in the joints. Yoga can be very helpful and can reduce these complaints, but not all forms of yoga are equally suitable for this.
Which yoga is good for osteoarthritis and what exercises can you do to reduce osteoarthritis complaints? In this blog we take a closer look at it.
This is how you find out:
- How yoga can help with osteoarthritis
- Which forms of yoga are suitable for osteoarthritis
- What exactly is osteoarthritis
- How osteoarthritis develops
- What are the symptoms of osteoarthritis
- 5 yoga exercises that help with osteoarthritis
Are you reading along?
How can yoga help with osteoarthritis?
Research shows that yoga can reduce the symptoms of osteoarthritis. Yoga ensures that people with pain complaints can still keep moving, in a mild way, which benefits the complaints.
Yoga contributes to strengthening muscles and tendons and creates space in the body, improving freedom of movement.
These are gentle forms of yoga.
Which yoga is suitable for osteoarthritis?
Very active forms of yoga are not suitable, because this puts too much strain on the joints. Fortunately, there are other forms of yoga that can be very nice.
Yin yoga is often a great form of yoga for people with osteoarthritis. During a yin yoga session you hold the postures for a longer period of time. The postures are passive and affect the connective tissue.
Connective tissue itself connects literally everything in the body. Connective tissue surrounds joints, organs, muscles and bones.
Because the connective tissue is stimulated and more flexible (more moist), the flow of all kinds of processes in the body will be easier.
A better flow around joints, in turn, ensures more freedom of movement and thus reduces the complaints of osteoarthritis.
Chair yoga is also a great form of yoga for people with osteoarthritis. The postures often come from hatha yoga and are practiced sitting, with the chair serving as support.
The muscles are strengthened in a non-stressful way in this way. Space is also created around the joints, which increases freedom of movement.
What is Osteoarthritis?
But what exactly is osteoarthritis?
Osteoarthritis is a disease of the joint. In Osteoarthritis, fluid accumulates in the joint. This is because too much synovial fluid is produced in the joint capsule.
You can notice this by the swelling of a certain joint.
The freedom of movement around the joint is limited, so that you can stretch and use the joints less well. Because the joint can be used less well, loss of strength is a common side effect.
Simple daily actions, such as turning on the tap, can feel like a chore.
Osteoarthritis can occur in all joints, but the most common places where osteoarthritis presents itself are the hips, knees, thumbs, fingers, neck and lower back.
Common complaints of osteoarthritis
- Fluid accumulation in the joint
- Creaking sound/feeling
- Power loss
- Movement restriction
- Shooting pains
How does osteoarthritis develop?
Despite the fact that a lot of research is being done, it is not yet known exactly what causes osteoarthritis. There are factors that increase the risk of developing osteoarthritis.
These include age, heredity, past joint damage, gender and overweight.
Can you prevent osteoarthritis?
You can do your best to reduce the risk of osteoarthritis by continuing to exercise. Adopting a good sitting posture can reduce the risk of osteoarthritis in the lower back.
In addition, it is important to keep doing exercises, so that there is sufficient freedom of movement around the joints.
Sports, such as swimming and walking can be nice because they are not very stressful for the body. The joints are lightly loaded during movement and the muscles are strengthened at the same time.
Sufficient exercise and a healthy weight are important. After all, there is less load on the joints when you are ‘fit’ in your body.
Just as important as getting enough exercise, it is to take enough recovery time. This prevents injuries and the risk of osteoarthritis at a later stage.
5 yoga exercises that can help with osteoarthritis
With osteoarthritis it is important to keep moving, but always make sure that postures do not hurt. Uncomfortable is allowed, but pain is never good.
The postures below can contribute to pain relief, but some postures can be quite intense. Is the posture painful for you? Then adjust the pose and choose an alternative or skip the pose.
Neck stretches are effective in keeping the cervical vertebrae flexible. Rotating movements and twists promote freedom of movement around the neck area.
Look left to right, top to bottom and keep your chin on your chest for a while. Consciously practice each movement.
2.Pigeon pose (resting pigeon)
Pigeon pose relaxes the hip joint. It opens the area around the hips, allowing energy to flow freely through the body.
Place your left heel near your right groin. The right leg is stretched back as far as possible. The focus is on keeping the hips straight while looking for a stretch around the hip area.
You can lie down in a sleeping pigeon.
This pose can be quite intense. You can also choose Eye of the needle as an option.
Saddle pose creates space in the lower back and stretches hip flexors, making connective tissue more flexible. This is also a tough attitude, so see what goes on and adjust the attitude if necessary.
To get into saddle pose, get on your knees. Lean back slightly and rest on your elbows. There is a small hollow in the lower back.
If you manage to move forward, lean all the way back and lie on your back with your legs bent. To get out of saddle pose, first come back on your elbows and push yourself back up.
In this position, the area around the hips is opened.
Sit with a straight back and stick the soles of your feet together. Let your knees drop outward, creating stretch on the inside of your groin.
Possibly you can come forward with a convex back or you can perform the exercise lying down.
This is a great exercise to make the lower back more flexible and stronger. The lower back muscles are trained and there is room to release any stiffness.
Lie flat on your stomach. Elbows are directly under the shoulders and your forearms are parallel to the mat. Push yourself up a bit and tighten the muscles in the lower back.
During the posture you can keep looking forward or let your head hang.
Do you have osteoarthritis and do you do yoga? Do you notice that it helps and do you have any tips for other readers? Share it below in a comment!