7 minute read
Yoga for Osteporosis
Medical Therapeutic Yoga for Osteoporosis
by Dr. Sarah Avery, DPT, PYT, RYT-200 O steoporosis affects 55 percent of the population age 50 and older in the United States. Osteoporosis is most prevalent in post-menopausal women due to hormonal changes from reduced estrogen and progesterone production. There are also a number of factors that may also contribute to osteoporosis including certain medications, lifestyle habits (ie. diet, exercise, and sleep), and other diseases. Over time bones become porous and fragile due to an imbalance in activity of osteoclasts (cells that absorb bone) and osteoblasts (cells that form bone). Osteoclast activity is higher and causes an increased rate of resorption of bone leading to porous bones. The most common sites include the low back, hips, and the long bones of the legs. When bones become porous and fragile there is a higher risk for fractures in these areas.
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There is considerable research outlining the correlation between spinal compression fractures and osteoporosis. Compression fractures affect approximately 25 percent of all postmenopausal women in the United States. The prevalence of this condition steadily increases with advancing age, reaching 40 percent in women 80 years of age. Posture, and strength of the postural muscles are important to improve when considering the risk of compression fractures. As we age, these muscles tend to get weaker and the upper spine starts to curve forward, called thoracic kyphosis. When this happens, the loads through the vertebrae are n longer equal, causing most of the weight to be put through only one side of the bone. When this amount of load cannot be equally dispersed and the bone is not strong anymore, the bones will break. These compression fractures can be painful, debilitating, and decrease quality of life.
Another important factor to consider for those with osteoporosis is balance and stability because falls may have the most consequential outcomes for a person with osteoporosis. Falls among the elderly, especially for those with osteoporosis, are associated with high morbidity and mortality and can involve
Healing Springs I #107 I Spring ‘20 high-cost medical intervention. In fact, falls are responsible for 90% of the growing increase in hip fractures. One out of three adults aged 65 and older fall each year. Like strength training, balance improves with practice. Challenging the balance system consistently in a safe environment improves that system, and makes you feel more confident in overcoming slips, trips, and falls that lead to fractures. Yoga is one of the key exercises that improves both posture and balance when done consistently (4-6 months). The results of yoga include improved posture, improved balance, better coordination, greater range of motion, improved strength, and better gait. Improving posture deals directly with spinal compression fractures, while all of these well known benefits of yoga reduce the risk of falling, which is the main cause of fractures in women with osteoporosis. Yoga also helps to reduce anxiety that may be associated with the fear of falling. A long term balance training program for women with osteoporosis can improve the quality of life of the individual. Dr. Katie Mars explains in a previous article that strength training leads to increased bone mineral density. You can read more about this in Katie’s article at FysioFitPT.com. In addition to strength training, medical therapeutic yoga is equally as important in addressing posture deficits that can lead to compression fractures, and improves balance so the incidence of fractures due to falls decreases. This is why FysioFit PT has created a unique and well rounded program that uses functional lifts and medical therapeutic yoga together in a small group setting led by physical therapists. Our program can be used in conjunction with your medical treatment for your best results. There are different phases of the osteoporosis program. Phase 1 classes are a “foundations” series in which you will learn the lifts and yoga poses in great detail. Classes are held twice per week for six weeks with no more than four people in the class. Classes are led by two instructors who supply all the equipment you will need. Each class is an hour long and begins
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with a movement prep to warm up the muscles and joints you will use for the lifts done that day. Weighted vests are used during the movement prep to safely and effectively load the bones of the spine and the hips. The last half hour of the sessions finishes with a guided yoga session that uses researched foundational poses that have been shown to improve bone mineral density, posture, and balance. The expert instructors have a working knowledge of what poses are unsafe when considering osteoporosis and will guide you through sequences that not only are safe, but show you how to move better through everyday activities. Small class sizes ensure that you are getting the attention you need during yoga to know that you are doing the poses correctly. Additional poses are added to the sequences that round out the lifts that were done that day. No experience is necessary, this is what the foundations class is all about! The foundations classes were a huge success this winter, and many of the participants will be continuing with Phase 2 of the program. One participant stated “I was so scared to move. I thought that if I lift anything heavy, or move the wrong way I would break. This program has helped me realize I can lift heavy things, and taught me how to move safely. It is so empowering, and I no longer feel like my life is over!”. Phase 2 is geared toward building confidence in participants so they can do some of the lifts and yoga on their own, while still providing guidance throughout the program. We have seen great improvement in confidence, strength, posture, and balance in Phase 1. Our well-rounded research based program focuses on your goals while considering your individual medical history. For more information call us at 518-306- 6894 or email us at Fysiofit@gmail.com. Contact author for references used in article. Sarah Avery is partnered with other physical therapists to help you learn what exercises are the most effective for your individual needs. If you are interested in how to create a weightlifting and yoga program to improve your bone health, please contact us through FysioFit at 518-306- 1225 or Goodemote PT at 518-306- 6894. You can also speak with your doctor about getting a bone mineral density test and taking supplements, and a dietician about a healthy diet so that we can improve your bone health from all angles.
