World Arthritis Day 2023: How Yoga And Exercise Can Help Deal With This
Yoga, an ancient practice that combines physical postures, breath control, and meditation, has gained popularity as a complementary therapy for arthritis management.
Arthritis is a common ailment that affects millions of people worldwide. It’s a condition that can lead to joint pain, stiffness, and decreased mobility, greatly impacting the quality of life for those who suffer from it. While there are various treatments available, one natural approach that has shown promise is yoga.
Yoga, an ancient practice that combines physical postures, breath control, and meditation, has gained popularity as a complementary therapy for arthritis management. In this article, we will explore some yoga asanas (postures) that can help individuals deal with arthritis, promoting joint health and overall well-being.
Role Of Yoga And Exercise In Managing Arthritis:
Dr. Indranill Basu Ray who is a Cardiologist and Cardiac Electrophysiologist said, "With degrading environment, genetic predisposition, and senile lifestyle people have started to develop arthritis early in life. This leads to loss of physical activity and impacts the daily life functions of the individual. Associated pain sometimes gets managed with painkillers, but stiffness and loss of function can only be managed with exercise."
"One needs to do range of motion exercises and build muscles to improve the function of the affected joint. Here, yoga provides a sigh of relief, being a safer and more effective treatment approach. The key point in treatment is to get the affected joint moving. With asana practice movement is achieved along with the development of strength in the nearby muscles. The strength and range of motion together provide an effective remedy. Breathing practices (pranayama), meditation, and relaxation procedures involved in yoga have a good effect on psychology. Thus, the mind-body components of yoga help in incorporating the missing tile in the pool of complexities associated with arthritis. Mostly, stress and pain in arthritis disturb sleep as well. With exercise and especially yoga the sleep pattern is improved, this provides relaxation and hastens the recovery of joints during sleep," he added.
Yoga Asanas That Can Help To Deal With Arthritis:
Dr. Siddhant Mahajan, who is the Founder of StemRX Nutraceuticals shared some yoga asanas that can help to give relief from arthritis:
1. Tadasana (Mountain Pose):
- Start by standing tall with your feet together.
- This asana promotes better posture and balance, which can help alleviate the strain on arthritic joints, particularly in the knees and hips.
2. Bhujangasana (Cobra Pose):
- Lie face down with palms near your chest and lift your upper body.
- Cobra pose stretches the spine, chest, and shoulders, providing relief to those with arthritis in the upper body and improving flexibility.
3. Vrikshasana (Tree Pose):
- Stand on one leg, with the sole of the other foot resting against the inner thigh.
- Tree pose enhances balance and strengthens the lower body, beneficial for individuals with arthritis in the hips, knees, and ankles.
4. Balasana (Child’s Pose):
- Kneel and sit back on your heels, reaching your arms forward.
- This gentle stretch can relieve tension in the lower back and hips, common trouble areas for arthritis sufferers.
5. Ardha Matsyendrasana (Half Lord of the Fishes Pose):
- Sit with one leg extended and the other foot crossed over the extended leg.
- This twist helps to increase flexibility in the spine and can alleviate discomfort in the lower back.
6. Savasana (Corpse Pose):
- Lie flat on your back with arms and legs relaxed.
- Corpse pose encourages relaxation and stress reduction, which is essential for managing the pain associated with arthritis.
It’s important to remember that yoga should be practiced mindfully and gently, especially if you have arthritis. Consult with a qualified yoga instructor or healthcare professional to adapt these poses to your specific needs and limitations.
Tips To Get Relief From Arthritis Pain
Dr. Narayan Hulse, who is a Director of Orthopaedics and esteemed Joint Replacement Surgeon at Fortis Hospital, Bangalore said, "When joint pain becomes a constant companion, interrupting even the simplest daily activities and demanding frequent reliance on painkillers, it might be time to consider a life-changing solution: joint replacement surgery. Procedures like hip, knee, shoulder, and elbow replacements are not just commonplace; they're extraordinary. These interventions are the shining stars of modern medicine, offering the promise of a brighter, pain-free future."
"Today's generation of joint replacements is nothing short of groundbreaking. With the introduction of robotic technology, procedures like hip, total knee, and partial knee replacements have reached new levels of precision and success. These advancements have transformed the landscape of joint restoration, ensuring exceptional results and quicker recoveries," he added.
But your journey toward arthritis management doesn't end there. Empower yourself with an active lifestyle that includes shedding excess weight – a key recommendation in effectively managing this condition. Excess weight can magnify the challenges of arthritis, amplifying discomfort and fatigue.
Dr. Narayan also went on to share certain tips that can give relief from arthritis pain:
- Discover the soothing magic of hot baths, a tip endorsed by the Arthritis Foundation. These warm indulgences not only ease muscle tension but also cultivate a serene sense of calm. After your relaxing soak, remember to take it easy and avoid sudden exposure to cold, allowing your body the time it needs to adapt.
- In addition, keep a vigilant eye on your Vitamin D intake, particularly during the winter months. A deficiency can intensify pain sensitivity. Bask in at least 15 to 30 minutes of sunlight daily – it's a simple yet effective way to bolster your Vitamin D levels. Consider including foods like salmon, tuna, orange juice, milk, and breakfast cereals in your diet as excellent sources of this vital nutrient. And for added assurance, cod liver oil is a trusted supplement.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
Trending News
Top Headlines
