A common question we receive in our Boulder Physical Therapy and Lafayette Physical Therapy practices is in regards to the safety of exercise when diagnosed with osteopenia or osteoporosis. Some patients will ask, “Am I causing more damage by practicing yoga?” The answer is no! In fact, not only has yoga been shown to be a safe practice for those with osteopenia and osteoporosis, but it may even improve bone quality.
One study found that bone mineral density improved in the spine and femur after two years of performing a 12-minute daily yoga regimen consisting of common poses such as triangle, warrior, and bridge [1]. Other studies have supported this finding, demonstrating an average increase in T-scores of daily yoga practitioners by 0.76 and 0.94 points for their spine and hips respectively [2].
Furthermore, yoga is a low cost method of exercise that may improve musculoskeletal health through improved posture, greater range of motion, strength, and balance. These factors can reduce the risk of falls, a leading cause of fracture in individuals with osteoporosis [3].
If you want guidance on how to safely return to a yoga routine that works for you, working with a physical therapist who understands the practice can be a valuable addition. At Mend, there are several physical therapists who can help you get back into yoga. In our Boulder location, Dr. Rani Helvey-Byers and Dr. Robert Adams are certified yoga teachers with extensive experience both in teaching and treating yoga practitioners. If you’re closer to our Lafayette location, Dr. Erica Tran is a fantastic resource.
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Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss: Topics in Geriatric Rehabilitation. 2016;32(2):81-87. doi:10.1097/TGR.0000000000000085
Fishman LM. Yoga for Osteoporosis: A Pilot Study. Topics in Geriatric Rehabilitation. 2009;25(3):244-250. doi:10.1097/TGR.0b013e3181b02dd6
Fishman LM. Yoga and Bone Health. Orthopaedic Nursing. 2021;40(3):169-179. doi:10.1097/NOR.0000000000000757