Yoga for Rheumatoid Arthritis: The Best Poses for Pain Relief
May 14, 2022
May 14, 2022
Yoga, a spiritual discipline, is based on a highly subtle science. It is over 5000 years old and focuses on bringing balance between the mind and the body. As a result, it reduces the risk of many diseases. Additionally, it also helps in relieving pain and stress. One such disease is Rheumatoid Arthritis. It’s an autoimmune disease that causes inflammation, swelling and stiffness in the human joints.
It also causes the synovial lining of joints to degenerate. RA is common amongst women of all ages, but women between 50 and 60 years are more prone to it. While there is no cure for it, yoga can benefit by slowing the progression of this disease.
Research suggests how people with Rheumatoid Arthritis can benefit physically and psychologically from regular yoga practice. Yoga helps RA patients improve their flexibility, making everyday physical activities like walking easier. In addition, it enables you to regain muscle strength, increasing joint flexibility and mobility.
Yoga incorporates deep breathing, which lowers stress levels in arthritis patients, which is commonly a side effect that intensifies the condition. It can assist in reducing inflammation and pain. Additionally, it can also be adapted to meet the individual needs of most people.
This pose eases the joint pain making the knees strong and flexible. It helps relieve the pain caused by sitting in the same position for long hours. It also stretches the lungs, chest, and shoulders while strengthening the spine. Additionally, it boosts energy, aids in digestion and fights fatigue. This pose can benefit older people with knee discomfort as well.
Avoid performing this if you:
This backbend stretches the thighs and opens up the chest, increasing blood flow to the core, hips and thighs. It also helps in strengthening the finger joints, wrists, and shoulders. Additionally, it reduces backache, stress and anxiety. Finally, it brings better body and mind alignment.
This pose improves the strength of the legs and back muscles while enhancing body balance. Regularly practising it strengthens and increases the range of motion of the knee and spine. Additionally, it aids in the relief of arthritis-related pain.
This posture is incredible for improving blood circulation. It stretches the calf muscles and the hamstrings. It helps in strengthening the neck and shoulders. Moreover, it increases your vitality and cures impotence.
This posture helps in stretching the spine. It unlocks the hip flexors and shoulders, allowing more flexibility. Additionally, it reduces injury risk and stimulates your organs. Finally, it activates your core, promoting digestion and reducing anxiety. The triangle pose can also benefit in relieving stress in the lower back.
It is most helpful in releasing unwanted gases from the digestive system. It helps in improving the quality and efficiency of your digestive system. Moreover, it relieves indigestion, bloating, acidity, and constipation. Other than that, it releases tension in the spine, lower back, hips, and thighs.
Do not practice this pose if you are:
The cat-cow stretch helps in increasing spine flexibility. As a result, it helps relieve back discomfort, a common symptom of rheumatoid arthritis. In addition, it works wonders for reducing joint pain and any musculoskeletal problem since it stimulates the lower back and thoracic spine.
Do not practice this if you have:
This pose improves spinal mobility due to its twisting effect and can aid digestion. In this pose, stretching occurs at the chest, glutes and hamstring muscles. Also, it improves alignment and reduces stiffness from the hips. It further enhances the body posture. Regularly practising this can relieve lower back pain and tightness in the shoulders.
Rheumatoid arthritis is not curable, being an autoimmune disease. Hence, it becomes essential for the affected individuals to stay fit. You can do it with the help of walking, practising yoga, and eating foods rich in vitamins and calcium. In addition, research on people with RA shows how yoga reduces depression and anxiety. Another study suggests how yoga benefits sedentary adults with arthritis. Therefore, we recommend you practice yoga with a rheumatologist or a professional. It will help you modify the poses to achieve arthritis-relieving results.
A. People with arthritis may experience pain in places with high humidity, low temperature, and low barometric pressure. As per research, the weather is a contributing factor to joint pain. Hence, a warm and dry climate is ideal. People in these conditions report fewer flare-ups, improved bone health and reduced pain.
A. RA can not be reversed or cured. However, natural and medical treatments can help in easing your pain. It can help reduce and control some of the symptoms. Yoga and a healthy diet may gradually lessen its severity and improve symptoms.
A. The three common symptoms of Rheumatoid Arthritis include stiffness in joints wherein you may feel sore and have difficulty moving, inflammation under which joints may be difficult to bend or straighten due to inflammation, and fatigue. It occurs along with mild nausea, lack of appetite, and sensitivity to smells.
A. Rheumatoid arthritis isn’t fully curable. However, deep breathing exercises and meditation are beneficial. For example yoga, it aids in the reduction of pain. In addition, apply heat packs to improve blood flow to the affected area and take warm showers. Also, exercise regularly to increase bone and muscle strength.
A. Some of the common signs of Rheumatoid Arthritis are morning stiffness, joint pain, increased eye sensitivity and dryness, an unpredictable chronic sense of fatigue that feels overwhelming, lack of appetite and sudden weight loss.
A. Being an autoimmune condition, rheumatoid arthritis occurs when the body’s immune system mistakenly attacks healthy body tissue. The cause of the trigger is still unknown. However, obesity and genetics can also be a factor.
A. Power yoga involves intense and advanced poses. It is challenging and hence, not suitable for people having RA. High-intensity workouts (HIIT) can also cause pain because it’s vigorous. Begin with a basic level of fitness that improves strength, endurance and flexibility. Gradually, adjust your workout accordingly.
A. Follow a plant-based diet as it provides antioxidants, which can help reduce inflammation. Exercise enough and manage your weight. Moreover, it relieves stiffness and weakness. Get a massage to provide an overall sense of well-being. It may also help manage joint pain and relieve stress. Use healthy cooking oils like olive and canola. Consume a large number of whole grains.
A. Pilates manages the pain and increases joint flexibility. Being a low impact activity, it is safe for the affected joints and benefits people coping with rheumatoid arthritis. It focuses on strengthening muscles while also improving posture. A study shows the benefits of Clinical Pilates Exercises in Patients With RA.
A. Research suggests how regular exercise can help RA patients’ strength and flexibility. Muscle strength can help support your joints, while increased flexibility can help with joint function. In addition, exercise can help you feel less tired and boost your energy. Improved general fitness also reduces the risk of heart disease and diabetes that frequently accompany rheumatoid arthritis. Additionally, it will help you stay fit and active.