Is Yoga safe?

[walkmax]

I am new here and was Just diagnosed with Osteoporosis and my Tscores are -3.2 in my spine and -3.3 in my wrist. Is yoga safe to participate in when you have osteoporosis? Has anyone had any experience with Osteostrong? My doctor has prescribed Prolia, which I really don't want to do. I've got several other health issues that I deal with, and don't want to add Prolia to the mix. Thanks so much for any help. Glad I found this site!

[Hidden]

Sorry to hear of your diagnoses, but we feel knowledge is power! Yes, yoga is safe, but NOT all movements are. Movements into extensions or backwards bending are good, since it strengthens our postural muscles and it allows even pressure over the whole vertebra. Flexion or forward folds that round the spine, increase pressure just on the front on the vertebra and can cause a compression fracture. So avoid forward folds, boat, pigeon and the like. Balance is very important, yoga is a great place to practice.

Watch your body mechanics at home as well, squat to pick up groceries and laundry baskets or to load the dishwasher.

[christy81256 in reply to Hidden]

I have osteoporosis with T scores similar to,yours. Im 62 years old and started doing Yoga about a year ago . I do like t 3 times a week and Pilate’s 2 times. I have heard that the rounding of back and forward folds are not good. Nevertheless I do it all. Lifting weights messed up my elbows. I love yoga. Just be careful.

[Hidden in reply to christy81256]

I love yoga, too and I would not discourage you from doing yoga. Explain to the instructor that you should not bend forward and ask for modifications. Instead of forward fold, hinge at the hips to half lift.

[walkmax in reply to christy81256]

Do you feel like your exercising has increased your bone density? Have you had a Dexa Scan since you started your exercise routine? I'm still struggling with what option to go with. Several friends are on Prolia, and have had no side affects, but I don't feel like that is the way to go. I do wonder with my Tscores if my risk of a bone fracture is high. I had to switch doctors, and will see the new one next week. I'll see what her recommendation is. (I can pretty much guess what she'll say).

[Hidden in reply to walkmax]

It is very challenging to understand and make choices reguarding your diagnoses. As Physical Therapist, I can’t speak about the medication options and your physician is the best to ask. As for exercise, the right exercise, will reduce your risk of fracture by strengthening muscles to reduce falls and to function in safer patterns. Take a look at the America Bone Health website and you can find pictures to explain this better. Bones strengthen with compression or strong muscle pull. Your body will get use to your exercise, so you will need to change every 3-4 months for full benefit.

[walkmax in reply to Hidden]

Thank you so much. Will doing yoga increase bone density and improve my T-scores? I am 65 years old and walk 2-3 miles a day, hoping that will help. My doc said my back looks like a ghost, which really scared me. I've been looking into OsteoStrong, do you have any experience with that?

Thanks again

[Hidden in reply to walkmax]

As a physical therapist, I first educate on changing everyday habits, such as lifting groceries, laundry, how to get in out of bed. Then look at balance to reduce the risks of fall. Then looking at an exercise program. Bone can strengthen and possibly reverse osteoporosis. You need to challenge them beyond what you do every day. For example, if you were not walking and you start walking then this is a new challenge. But after 3-4 months, you will be conditioned. So you may consider wearing a weighted vest.

[yogalibrarian in reply to walkmax]

I am extremely skeptical of anything that claims to show improvement with only 60 seconds per week. Even Dr. Fishman's "12 [yoga] poses vs. osteoporosis" requires about 12-15 minutes per day.

In any exercise program (yoga, pilates, strength training, etc.), work with a teacher or therapist who understands osteoporosis. Walking can improve bone density in the hips but the improvements don't usually extend to the spine. A weighted vest can also improve bone density at the hips. But because of possible dangerous loading of the spine, work with a therapist to determine the correct amount of weight and the safe exercises to perform.