As we age, osteoarthritis is a common form of joint deterioration that may come to challenge us. The pain, swelling and stiffness can occur in different joints, such as the knee or hip joint. This blog examines yoga therapy for osteoarthritis of the spine. Our spine has 24 moveable vertebrae that are linked together by 4 facet joints each. On top of that, the spine houses the spinal cord that branches into the nerve pathways that connect our brain with the rest of the body. The potential for these joints to develop osteoarthritis and cause stiffness or nerve pain is considerable, especially in the neck and the lowest part of the spine. Read on to learn how yoga therapy can help prevent or manage osteoarthritis of the spine.
What is Osteoarthritis?
Osteoarthritis is sometimes called ‘wear and tear’ of the joints, but the cause for this deterioration of the bones can also be due to an injury, genetics or hormonal changes.
In a healthy joint, the bones slide smoothly over each other. They are protected by cartilage and benefit from synovial fluid. This lubricating fluid is produced by healthy movements, a reason why exercise is important not just for muscles but also for our joints. When the cartilage that covers the end of bones becomes damaged and inflamed, the bone underneath responds by thickening and forming what is called osteophytes. Eventually, the joint will be so worn down that bones start rubbing against each other, which is extremely painful.
Osteoarthritis of the Spine
With so many joint articulations in the spine, and the intervertebral discs that can lose their plumpness and height, the potential for wear and tear is considerable. The initial stages of arthritis can be felt as stiffness and pain. When the production of osteophytes also narrow the openings through which nerves pass, there will be a different level of pain. After all, when nerves are impinged, there may also be shooting pain, numbness, weakness and tingling along the nerve path in the arm or leg.
As mentioned before, the spine has 24 moveable vertebrae: five large lumbar vertebrae, 12 thoracic vertebrae to which the ribs attach, and 7 delicate and more flexible ones in the neck. The lumbar vertebrae have to deal with most weight bearing, and arthritis of the facet joints often starts here. The wrong posture, such as an excessive in- or outward lumbar curve can also lead to arthritis. Likewise, bad postural habits can have a detrimental effect for the seven cervical vertebrae. A forward head position, for instance, can easily lead to spondylosis, another name for bone deterioration or osteoarthritis of the spine.
How can we prevent osteoarthritis of the spine?
Being overweight stresses our joints and places an extra burden on the spine. So, a healthy diet and exercise are important. The latter will also move our joints, lubricating and strengthening them. However, very repetitive exercise, such as running, or one-sided sports such as tennis, can wear our joints too much. This is where yoga can balance and align the body in a more sustainable way.
Because wear and tear of the spine is so affected by bad posture, the correct alignment is paramount throughout our life. Maintaining a good posture is not about rigidly holding the body, but about releasing habitual holding patterns. What’s more, when arthritis develops in the spine, the nearby structures, such as shoulders, hips and sacroiliac joints, will suffer and need releasing too. working on flexibility is helpful. Yoga allows us to release tensions while keeping the body strong and mobile.
Yoga therapy for arthritis of the spine
Unfortunately, yoga therapy can’t remove arthritis, as this disease involves a permanent deterioration of a joint. However, yoga movements can release tight muscles. This increased flexibility improves the range of movement in the joints and thus decompresses them. Also stretching tight shoulder and leg muscles will have a positive, freeing effect on the spine.
By moving the joints through their whole range of movement, we encourage the production of synovial fluid. Synovial fluid is secreted into the joints by the synovial lining, which covers the cartilage. It is only produced in the areas where the joint is moved. This is another reason why repetitive sports are insufficient. In running, for example, the bones are only moving front to back, and not in the circular movement which the joint also requires.
Yoga therapy can make one more aware of unconscious holding patters. However, we often need a practiced observer to see the misalignment and tight areas. This is of course where private yoga therapy sessions can be very helpful. For advice on your particular posture and back condition, don’t hesitate to contact me or set up a free zoom consultation here: https://beneyoga.co.uk/book-a-free-consultation-call/
Apart from increased flexibility, yoga therapy also aims to strengthen the body. This is important because strong muscles are needed to support the joints. Tight muscles, however, are not strong, so we start with releasing them first. Therefore, this blog doesn’t deal with strengthening, but my teaching always includes both flexibility and strengthening.
The practices below aim to move the spine in all directions, to release tightness and promote the production of synovial fluid. When you try them, move gently, without criticism. ‘Invite’ the body to move rather than force it. The way you breathe and move makes a hug difference in whether your muscles will relax or not. Always use the exhalation to move into a stretch, as this will work with the body’s physiology.
Shoulder and Spine stretch
Place your feet hip-width apart.
Shift your weight until you feel the weight is distributed equally on both feet, and on all four corners of your feet.
Interlace your fingers and turn the palms out and up.
Breathe in this position for a few moments, feeling the length along your whole spine.
Lateral stretch
Standing with two feet firmly and equally on the ground, inhale and lift the left arm up, allowing the other arm to hang heavily and relaxed.
Exhale and stretch your left hand slightly higher and maybe slightly over, but not very far. Length is what we are after, not extreme flexion.
Inhale and change arms in one slow movement.
Exhale and stretch the other arm up.
Alternate sides 3 to 5 times.
Standing rotation
With the feet hip-width or shoulder-width apart, rotate the trunk from side to side while allowing the arms to flop around freely.
5x to each side.
Cat and cow
Come to all fours, with the hands under the shoulders and knees under the hips.
Exhale and bring the navel up towards the spine.
Allow the head to hang down and tailbone to curl under.
Then on the inhalation, come back to neutral and arch the spine downward.
Think of lifting the upper chest, bringing the shoulders away from the ears and the shoulder blades down towards the waist.
Keep looking diagonally forward and down to avoid crunching the back of the neck.
Alternate between cow and cat 5-7x before resting in child’s pose or on your back.
Gentle Twist
Start with the feet shoulder-width on the floor and knees bent at about 90 degrees.
Extend the arms to the side, at 90 or 45-degrees angle.
Gently rock the knees from side to side, starting with very small movements.
If it feels comfortable, exhale and lower the knees further to the side. Try to keep both shoulder blades on the floor. Inhale the knees to the centre and exhale them to the other side. The head also moves, to look away from the knees.
Rest
Stress can lead to muscles tightness and arthritis can be a stressful condition to deal with. Do not, therefore, ever skip the rest at the end of a yoga practice. Relaxation with calm breathing can help relieve mental and emotional stress, and will allow the body to rest more deeply.
If comfortable, rest with your legs on a chair/sofa, and your head on a cushion.
You can also keep the legs bent with the feet hip-width apart.
The hands are on the abdomen or next to the body with the palms up.
The practices above consider the whole spine. For neck stretches in particular, have a look at this blog: https://beneyoga.co.uk/acute-and-chronic-neck-pain/.
Namaste
