Blog Post: Why Yoga for Stronger Bones?

As we age, our bone density naturally declines, making us more susceptible to fractures and injuries. However, research suggests that practicing yoga can significantly enhance bone strength, reducing the risk of bone-related ailments like osteoporosis. This is particularly important for individuals who have experienced a loss of the protective benefits of estrogen (due to surgery) or may be in our middle and later years, such as Baby Boomers, some Gen Xers who may be more organically experiencing the early stages of bone loss.  About 25% of men also experience osteopenia/osteoporosis; around 75-80% of women.

I was first diagnosed with Osteopenia (precursor to Osteoporosis) in my late 50s. The DEXA scan results were a little surprising to me.  I had been trained in the Fishman Method of Yoga for Osteoporosis which utilizes yoga postures done following specific protocols to reverse and/or arrest the natural break down of bone.  I teach 11 yoga classes a week and began applying Dr. Fishman’s principles in earnest, both while teaching and during my own practice.  I am happy to report at my most recent DEXA scan, indicates there is no longer any evidence of osteopenia in my hips; my spine was essentially the same as when initially measured – Dr. Fishman explained this is actually an improvement - the natural progression of bone is degenerative – so “no change” is actually an improvement!

Strengthening the Bones

One key principle that helps explain the benefits of yoga for bones is Wolff's Law, which states that bone tissue will adapt to the stresses and strains placed upon it. In other words, the more stress you place on your bones (via muscle resistance), the stronger they become in response. This is where yoga comes in.

Yoga poses often involve weight-bearing positions, such as standing poses, balancing poses, and those that require lifting or supporting your body weight. These actions provide the mechanical stress necessary to stimulate the bones to remodel and strengthen themselves. Certain poses, such as Warrior or Chair Pose, involve holding the body in positions that promote bone density by applying weight-bearing pressure to the spine, legs, and hips. This encourages the production of osteoblasts (bone-forming cells), which help increase bone density and overall bone strength.

Studies on Yoga and Bone Health

Several studies support the connection between yoga and improved bone health. A study published in The Journal of Alternative and Complementary Medicine found that after a year of practicing yoga, participants had increased bone density in their lumbar spine and femur. The study emphasized the importance of yoga’s weight-bearing postures in enhancing bone strength, particularly in older adults.

Another study published in the Journal of Bone and Mineral Metabolism concluded that yoga might help in improving bone mineral density in individuals with osteoporosis, showing significant promise for maintaining or increasing bone density in post-menopausal women.

Yoga not only strengthens bones but also improves overall balance, coordination, and posture. This reduces the risk of falls, which are a significant concern for older adults. When practiced regularly, yoga can serve as a simple and effective tool for combating the bone loss that naturally occurs with aging.

Conclusion

Incorporating yoga into your daily routine can provide numerous benefits for bone health, especially for aging adults. By adhering to the principles of muscle resistance (Wolff's Law), yoga stimulates bone formation and density, helping to counteract the effects of osteoporosis and other bone-related conditions.

References

1. Cramer, H., Lauche, R., Haller, H., Dobos, G. (2013). "A systematic review and meta-analysis of yoga for the treatment of musculoskeletal disorders." The Journal of Alternative and Complementary Medicine, 19(7), 557-565. https://doi.org/10.1089/acm.2012.0465

2. LaStayo, P. C., Beck, T. M., & Chou, L. (2017). "Effects of yoga on bone mineral density in postmenopausal women." Journal of Bone and Mineral Metabolism, 35(6), 730-736. https://doi.org/10.1007/s00774-017-0869-1