Osteoarthritis is the most common type of arthritis associated with aging. It’s caused by decades of wear and tear and can have devastating effects on the bones and cartilage. Some researchers say that inflammation plays a role in the process. (1)
If you have osteoarthritis, it’s really important to keep moving the knees. In the video below, I’ll guide you in an easy chair yoga exercise. It’s designed to reduce the pain and improve joint motion and quality of life.
If you need evidence first, you can read about scientific studies below the video.
The Science: How Effective is Yoga for Osteoarthritis in the Knees?
In a 2013 study, researchers studied 30 women with knee osteoarthritis for eight weeks. 15 women attended 60-minute yoga classes three times per week. The control group did not. All participants responded to questionnaires detailing their symptoms, daily physical activities, and other measures of progress. (2)
The researchers concluded, “Findings showed that pain and symptoms were significantly decreased, and scores of daily activities, sports, spare-time activities, and quality of life were significantly increased, in the yoga group. It seems that yoga can be used as a conservative treatment, besides usual treatments and medications, to improve the condition of people with osteoarthritis.”
A 2012 study of 250 knee osteoarthritis patients also showed great results. They measured variables like anxiety, morning stiffness, and pain.
Everyone received physical therapy, ultrasound treatment, and electrical treatment for three months. Half of them also received yoga instruction and did poses, strengthening exercises, yoga breathing, and meditation. (3)
The conclusion: “Integrated approach of yoga therapy is better than physiotherapy exercises as an adjunct to transcutaneous electrical stimulation and ultrasound treatment in reducing pain, morning stiffness, state and trait anxiety, blood pressure and pulse rate in patients with OA knees.”
Osteoarthritis is progressive, and it takes time to develop fully. Yoga is a natural way to slow down, and to reduce the inflammation and wear and tear that degrades the joints and bones. Yoga is free from side effects compared to surgery, corticosteroids, and some other treatments, and may reduce your need for them.
Learn more yoga exercises for knee pain:
4 Great Yoga Poses for Taking Control of Your Crunchy Knees
Conclusion
If you have knee osteoarthritis, yoga can help. In yoga, we teach healthy movement patterns to stabilize the knee. A study by the US National Library of Medicine concluded that yoga can be used as treatment to improve the condition of osteoarthritis.
If you are in pain, the best therapy for your knees is to decompress. Gentle stretches and breathing techniques may help you relax and decompress the knees.
Do you have knee osteoarthritis?
Are you looking for exercises that work your muscles without hurting your knees?
I do personalized healthy yoga. Let me help you with a healthy yoga sequence customized to you! Click here for your online quiz. What do you have to lose except your pain?
Info about Me
I’m Chi. I’ve always been passionate about healing and empowerment.
I work as a catalyst for personal transformation. I help you explore the best version of yourself, and yoga is a fantastic tool to accomplish that goal. I am a certified yoga therapist and a classically trained jazz vocalist, and I hold a Ph.D. in Communications. I look forward to practicing with you!
Sources:
1 Osteoarthritis Causes, Inflammation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638313/
2 2013 Knee Osteoarthritis Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665019/
3 2012 Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276929/
