The science Behind yoga vs osteoporosis

Osteoporosis is a systemic disease that causes bones to become fragile and prone to fractures. If untreated, it can progress silently until a fracture occurs. Essentially, as we age, the body loses bone faster than it can replace it. Osteoporosis is diagnosed by a bone density or DEXA scan, with a t-score of -2.5 or lower indicating osteoporosis, and -1.0 to -2.5 indicating osteopenia, the early stage of bone loss (1).

The Statistics

Statistics reveal that 44 million people, or 55% of those aged 50 and older in the US, have osteoporosis or low bone mass. The International Osteoporosis Foundation reports that 1 in 2 women and 1 in 3 men over 50 will experience an osteoporotic fracture in their lifetime. A prior fracture increases the risk of another fracture by 86%, highlighting the critical importance of prevention (2).

Building Bone

How do we build bone? Specialized cells called osteocytes play a crucial role, pulling essential vitamins and minerals from the bloodstream to build bone in response to mechanical stress. Osteoblasts are the "construction workers" that build new bone, while osteoclasts act as "janitors," breaking down and removing old or damaged bone (3).

Factors contributing to bone density loss include genetics, hormones, metabolism, and nutrition (2). Typically, bone mass peaks around age 30, after which bone breakdown accelerates while bone building slows, leading to a net loss. However, exercise, including yoga, can help mitigate this process.

 In case you are curious Body in Tune would love to collaborate with you to find your perfect movement practice. 

Wolff’s Law

Wolff's law states that bones adapt to the forces placed upon them, growing stronger in response to physical demands. Mechanical forces such as compression, torsion, and tension stimulate osteocytes and osteoblasts to build new bone to slow the progression of osteoporosis. Research indicates that maintaining a deforming force for 12-72 seconds is optimal for stimulating osteocytes (3,4).

Yoga

Yoga harnesses gravity and muscle engagement to create these necessary forces during poses held for the recommended durations. Dr. Loren Fishman (www.sciatica.org) and his team have studied yoga's impact on bone health, identifying 12 poses that effectively reverse bone loss in the spine and femur (5). His ongoing research continues to explore additional poses and their benefits for bone density.

Good news! Body in Tune would love to collaborate with you to teach you this precise yoga practice and to support your ongoing practice so you can enjoy your life off the mat with confidence.

In my workshops and classes, I teach these proven yoga poses and more, empowering participants with tools to enhance bone health and prevent osteoporotic fractures.

Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters. 

I would welcome the opportunity to be part of your support team with regards to your muscles, joints, bones and osteoporosis.  The goal is, after all, to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.  

1. Osteoporosis and Musculoskeletal Disorders. National Osteoporosis Foundation. https://www.iofbonehealth.org/. 2017.

2. Data & Publications. International Osteoporosis Foundation. https://www.iofbonehealth.org/. 2017

3. Fishman L, Saltenstall E. Yoga for Osteoporosis [PowerPoint]. YogaUOnline. 2016.

4. Frost HM1. Wolff’s law and bone’s structural adaptations to mechanical usage: an overview for clinicians. Angle Orthod. 1994;64(3):175-88.

5. Lu Y, Rosner B, Chang G, Fishman L. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Topic in Geriatric Rehabilitation. 2016;32(2):81-87.