7 Arthritis-Friendly Yoga Poses to Reduce Joint Pain
Yoga, the ancient practice that originated in India some 5000 years ago, has been touted as a cure-all practice. The gentle stretching, deep breathing, and meditation we see in yoga are also believed to work wonders on arthritis. The chronic joint pain most arthritis sufferers experience often causes them to move less and lose their flexibility. Yoga can help improve flexibility and even reduce arthritis pain. However, those with joint problems should perform a specialized set of poses for maximum benefit and to reduce their risk of injury. With that being said, here are 7 easy yoga poses to help with joint pain.
1. Sun salutations
Sun salutations is not a single pose, but a set of poses to start the day. Arthritis sufferers can benefit from this yoga practice to reduce morning stiffness, and it also takes away some of the thinking for you. The simple-to-follow sun salutations flex all joints in your body and as such improve general flexibility. The practice also strengthens the muscles and gives a bit of weight-bearing, making it suitable for those with osteoporosis and osteoarthritis.
2. Supine twist
The pain from arthritis is strongly linked to your stress levels, and this is especially true for rheumatoid arthritis. Reducing your stress levels with relaxing and massaging poses like the supine twist is a great way to get instant joint pain relief. Studies even show that yoga poses help reduce severe pain from fibromyalgia. The supine twist is easy to do and there’s no danger of falling, slipping, or spraining. But make sure to place a soft mat or cushion underneath you for more comfort while performing the pose.
3. The pelvic tilt
This is another lying yoga pose that is perfect for stretching the back. According to an article published in BMC Complementary & Alternative Medicine, standing yoga poses can be demanding for seniors with arthritis so most yoga teachers recommend lying and sitting poses to people in this age group. The pelvic tilt is one such commonly recommended arthritis-friendly pose that is very relaxing, helps build core strength, and may reduce the severity of arthritis symptoms in some.
4. Wrist rotation
This simple yoga exercise is great for relieving pain in the arms and wrists caused by osteoarthritis or rheumatoid arthritis. You should seat yourself comfortably and extend your arms in front of you. Slowly rotate your hands in outward circles. Follow with reverse rotating. The exercise is a simple, yet effective way to increase blood flow to the hand joints and to improve joint flexibility in this area that is commonly affected by arthritis.
5. Intense side stretch
This yoga pose is recommended by the Arthritis Foundation for treating arthritis-caused joint pain. To do the pose, you will need to stand with your feet wide apart with one foot behind you. Then you need to bend forward with your arms behind you. It might take time before you feel fully confident to perform this pose. But the pose is perfect for strengthening the hamstrings and improving your overall balance. People with osteoporosis know how important balance is in preventing fractures, but the same may be true for those with arthritis. By learning how to maintain a good posture and keep your balance, you’ll take off the load from your joints and this, in turn, reduces joint pain.
6. Standing side bend
This yoga pose complements the intense side stretch and is great for improving flexibility. You’ll need to raise one hand and slowly bend at the trunk on the opposite side while keeping your head neutral. After returning to your initial position, repeat with the other hand. The pose was found to be especially beneficial for those with chronic back pain caused by arthritis in a study published in Current Sports Medicine Reports. When performing the pose, make sure to not overdo it with the side bending. The goal is to make you feel comfortable and with time, your flexibility will increase any you’ll be able to bend more to the side.
7. Savasana
Although the savasana, also known as the corpse pose, seems simple, it is actually the hardest yoga pose you will find. The pose requires you to become completely relaxed, but present. Relaxing all muscle in your body willingly, including those of the face is more difficult than you may thing but it provides a great deal of stress relief which any arthritis sufferer needs.
Conclusion
Yoga is often recommended as a form of rehabilitative therapy for people with bone and joint problems. The reason being that yoga improves flexibility while also addressing pain caused by these diseases. The poses listed here were found to be arthritis-friendly and most are potential pain relievers. If you need quick pain relief for your arthritis, make sure to try these simple yoga poses and you’ll see your flexibility improve almost instantly.
