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The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Illnesses/Ailments › Osteoporosis – are there yoga postures you should NOT do with osteoporosis of the spine?
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Osteoporosis – are there yoga postures you should NOT do with osteoporosis of the spine? like backbends, twisting of the spine, or bending forward or to the side without supporting your upper body weight?
Hi Donna
It really depends on the amount of bone density loss and the fragility of the spine. Many people have to be very careful and afford certain movements, others with less severe conditions use yoga and weight bearing exercise to prevent worsening of the condition.
So the questions to you are, what have you been advised? What are you comfortable doing? What’s the severity? Fill me on in more. There is no blanket response.
Namaste
Gabrielle 🙂Thanks for the prompt reply, Gabrielle! The osteoporosis clinics are very cautious (liability issues likely factor into that) and advise against twisting the spine, bending the spine without supporting ones upper body weight, no high impact activity (ironically, the activity that most increases bone density), no reaching overhead especially at any angle, no bending and lifting (like removing groceries from the trunk of a car), etc. When I query them further, they tell me although my spinal osteo is rated as severe (3.5 standard deviations below average), because of my age (58), I’m not at the stage that I have a high liklihood of fracture with things like coughing or sneezing (only elderly have that apparently). I have never had a fracture or compression fracture. I do have CFS and fibromyalgia, but am recovering, and am looking for a gentle way to get back in shape. I walk, stretch and do limited strength training and core strength training. I never did a lot of yoga in the past but loved it! Would your Master Class 304 page book be good for someone like me? Thanks, Donna
I have severe osteo and have two compression fractures. I take daily injections for my bones. I do the postures in full just with caution and slowly without stain. I do the posture but dont put any umph into it :cheese: I go slow and easy and listen to my body
Thank you! Interesting! Makes good sense to me! I’m curious to know if your doctors gave you the ok to do this? or no? or no comment? If you don’t mind me asking, how did your compression fractures occur (or were they no incident) and your age? I am unable to tolerate the meds for osteo, but had a 4% improvement on my last bone scan with Estrogel, Prometrium, NOW Calcium Hydroxyapatite and NOW Multiminerals (2 / day each), Vit K2-MK7, Biosil (6 drops daily) and ipriflavones x2 with minerals.
I am 32 years old and I had no idea I even had compression fractures until we did a full body scan after I broke my hip. I usure you my ortho surgeon and physio therapist know everything I do LOL I think they have cameras up sometimes :-S
I take forteo injections which is a new and tested med to build bone layers recommended only for extreme cases.
like I said i go through the motions of the pose and get in slow and dont torc on anythingI have heard of Forteo – don’t believe it is in Canada yet. Thanks for the advice! Good luck!
I am in Kamloops BC …. so yes it is LOL
Was just reading in Healing Yoga by Stella Weller that the Rocking Horse and Plough postures are to be avoided by individuals with osteoporosis. Those are the only 2 highlighted in her book.
Just found an interesting book, YOGA FOR OSTEOPOROSIS, by Loren Fishman MD, and Ellen Saltonstall, with some good pointers and modifications for preventing and ‘treating’ osteoporosis with yoga. It addresses prevention, osteopenia (just shy of osteoporosis) and actual osteoporosis variations.
This comments here are very interesting! I’ve just been diagnosed with severe osteoporosis…at 50, my bone density is that of a 90 year old. Ugh! Doing some reading on yoga and osteoporosis, it seems that many of the Bikram poses are contraindicated for osteoporosis.
Due to other factors, I had to stop practicing a few months back, just months into beginning a regular (4-6 times/week) practice. With the diagnosis of osteoporosis, I feel an extreme urgency to resume my practice, but at the same time I’m suddenly very afraid of the risk of serious injury.
Any thoughts, comments or reading material beyond those already mentioned in this thread, would be greatly appreciated.
Hi Dana
I have just got in touch with someone who may be able to give you some help based on their experience!
Namaste
Gabrielle 🙂Hi Dana. Yes, it’s scarey to find out you have severe osteoporosis at such a young age. I have become less fearly as time passes and I have come to trust my body a little more. I read a lot re naturopathic medicine and you might want to see a Naturopathic Doctor (ND). I do not find the conventional osteoporosis clinic very helpful beyond ‘take calcium and vit D, walk every day and do some light strength training (no more than 8 [eight] lbs especially above shoulder level I was told). I went to a talk by Lorne Vanderhaeghe who is a specialist in women’s health issues and she is the one who pointed me towards Ostivone (ipriflavones) and Biosil (also Jarrosil) – both available on Vitacost. Also I have read vitamin K 2 MK7 is useful (I take it daily) as well as making sure you are on a diet that is not making your system acidic (you can read a lot about that on the internet). I also just purchased an OsteoBall (a devise evidently used by astronauts in space where the lack of gravity quickly demineralizes their bones) and a Wellness Belt (look on internet about it – a weighted, balanced belt to wear just below the waist). I am hopeful that with all of the above, I will have normal bone density by about age 65! (now almost 59). I’ll see how my next bone density scan (March 14) turns out!! So far, with the above measures, I increased 4% in the spine and 6% in the hip in a one year period. My conventional MDs had said I would not be able to reverse the condition without medication which I cannot tolerate, so I hope to prove them wrong! Good luck! Donna
Hi Donna
Thanks for your ‘2 cents’ worth. I know that you are absolutely fastidious with your own health and regimen and I appreciate the detailed and thoughtful reply.
Namaste
Gabrielle 🙂 -
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