Why Yoga Isn’t Sufficient to Enhance Bone Density

Can yoga truly enhance bone density?

If you happen to ask Google, you’ll discover all kinds of assets saying sure—yoga is an efficient methodology for constructing bone density and stopping osteoporotic fractures, like hip or femur breaks from falls.

A seek for “Yoga for Osteoporosis” pulls up hundreds of hits for books, packages, and movies promising that will help you construct higher bones with a low-impact yoga observe. Even Yoga with Adriene has a “Yoga for Bone Well being” video on her channel, which reaches over 12 million subscribers.

However most of these hyperlinks hint again to at least one important supply: the work of Dr. Loren Fishman, creator of a number of books together with Yoga for Osteoporosis. He’s additionally the co-author of a 2015 research that implies yoga can enhance bone mineral density (BMD) within the backbone and femoral neck—probably decreasing the chance of life-threatening fractures in older adults. The research was titled, “12-Minute Every day Yoga Routine Reverses Osteoporotic Bone Loss.”

The Examine That Made Waves within the Yoga World

I keep in mind when the information of Dr. Fishman’s study got here out. It was a giant deal within the yoga world and despatched ripples by means of the broader wellness house.

As an alternative of simply being recognized for rest, yoga may now be seen as a one-stop-shop for all of your health wants.

It was nice information for yoga practitioners—and nice for enterprise, too. Studios and lecturers now had scientific backing for what they have been already selling. The research additionally helped convey yoga additional into the mainstream and validated what many longtime yogis already believed about their beloved observe.

However the greater query remained: Are the research’s findings legit?

What the LIFTMOR Trial Tells Us About Bone Progress

Apparently, the identical 12 months Dr. Fishman’s research was printed, so was the LIFTMOR trial.

The LIFTMOR trial additionally studied osteoporosis—particularly in postmenopausal ladies with no vital historical past of train and low bone mineral density. Individuals have been cut up into two teams: one did low-impact motion at house, whereas the opposite did supervised high-intensity progressive resistance coaching (HiPRT). Every group exercised twice per week for half-hour over an eight-month interval.

The outcomes? There was a vital distinction in bone development between the low-intensity house group and the supervised power coaching group. And people outcomes have been replicated in a number of comparable trials that adopted.

Even higher? The resistance coaching group had no accidents reported.

So, if low-impact motion had minimal affect on BMD, however the Fishman research claimed yoga (additionally low affect) elevated BMD—what provides?

Why Dr. Fishman’s Examine Falls Brief

There are a number of flaws in Dr. Fishman’s research that make the outcomes much less scientifically legitimate.

1. No management group. This implies they’re not evaluating the outcomes of individuals doing yoga to individuals not doing yoga. They have been merely doing 12 poses and monitoring their progress—typically qualitatively (“how do you’re feeling?”), typically quantitatively (through bone scans). With out a management group to check the outcomes to, it’s laborious to attract dependable conclusions from the findings on this research.

2. The research hasn’t been independently replicated. It lacks sufficient element for others to breed it and validate the findings.

3. Potential for bias. Dr. Fishman funded the research himself. That doesn’t robotically disqualify the work, nevertheless it does elevate crimson flags—particularly provided that he earnings from yoga books, packages, and trainings if the findings help the usage of his services and products.

4. It’s not a blind or double blind research.

Each one who participated was already a yoga practitioner once they began. It wasn’t a brand new observe for them, however acquainted. One thing they most likely loved. This may have additionally possible impacted how they responded to the yoga poses or have been merely extra inclined to remain dedicated to doing the poses constantly.

Collectively, these components restrict the research’s validity and scientific rigor.

The Actual Science Behind Constructing Bone Density

Right here’s what we do know: to construct bone, it’s a must to stress bone.

Meaning making use of a certain quantity of strain to bones to stimulate development.

And as your physique adapts, you need to enhance that strain over time. That is what progressive overload is all about—growing the burden or impact to maintain your bones responding and getting stronger.

Put merely, yoga doesn’t apply sufficient power to considerably enhance bone density.

Let’s Get Sensible: What Yoga Can (and Can’t) Do

Most of the poses in Dr. Fishman’s research have been standing, however some have been seated. One was supine and inactive—savasana, pose #12.

If seated and supine positions constructed stronger bones, we’d all be growing BMD whereas driving or sleeping.

Within the research, Dr. Fishman argued that yoga pits opposing muscle teams in opposition to one another in a means that stimulates bone development. He wrote:

“By pitting one group of muscle mass in opposition to one other, yoga exposes bones to higher forces and, subsequently, would possibly improve bone mineral density (BMD) greater than different means.”

Sadly, this merely isn’t true.

At finest, yoga includes bodyweight-only power—about the identical as strolling your canine. And research repeatedly present that bones want vital load or affect to develop: issues like lifting heavy weights or leaping.

So, Can Yoga Assist You Construct Power?

Sure—to a degree. However for most individuals—no.

Yoga is a incredible basis for power, significantly should you’re new to motion, recovering from harm or sickness, or engaged on reconnecting along with your physique.

As a result of it makes use of body weight solely (plus gravity), you’ll ultimately plateau in how a lot power you possibly can achieve. Nevertheless it’s nice for constructing endurance should you maintain poses for longer than a number of breaths.

One Observe Can’t Do Every little thing

Let’s be actual: no single observe checks each health field.

Power coaching builds muscle and bone, nevertheless it’s not cardio. Biking is nice for cardiovascular well being, nevertheless it received’t enhance bone density. Dance is enjoyable and expressive and provides affect and cardio, however not power.

Each kind of motion has its strengths and limitations—and that’s okay.

The purpose is just to say that our our bodies want selection and one model of motion can not do every little thing our our bodies must be wholesome.

Do Yoga for the Proper Causes

Do yoga as a result of:

• It feels good in your physique.

• It strengthens your mind-body connection.

• It helps you’re feeling grounded and fewer careworn.

• It improves your flexibility and steadiness.

Do it for all these lovely causes and extra.

However don’t do yoga anticipating it to extend your bone density. It received’t. —Naomi

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4851231/

https://pubmed.ncbi.nlm.nih.gov/26243363/

https://www.karinweinstein.com/publish/yoga-for-osteoporosis-bone-mineral-density

EPISODE 51: PERSISTENT MYTHS ABOUT OSTEOPOROSIS