According to the Arthritis Foundation, rheumatoid arthritis (RA) is a chronic disease affecting 1.3 million Americans. RH is characterized by inflammation in the synovial lining of the joints, which can lead to long-term joint damage, chronic pain and disability.
Although there is no cure, treatment guidelines for RA published by the American College of Rheumatology state that physical activity is essential in effectively treating the disease. Yoga is a gentle, yet physically beneficial, activity that can be safely performed by people with many different health issues, including forms of arthritis.
Benefits
In research funded by the Arthritis Foundation and published by the John Hopkins Arthritis Center, researcher Steffany Haaz states that early studies have shown promising signs of improved joint health, physical function and mental well-being in RA patients who practice yoga.
Yoga has also been shown to have a positive affect on a patient's quality of life as well as physical well-being. Those suffering with RA may find yoga to be an enjoyable form of exercise and therefore are more likely to continue practicing. Other benefits include a reduction in the stress caused by pain or disability, as well as a general increase in positive feelings.
Types of Yoga
There are many types of yoga, which allows you to choose which type is best suited to your personal needs. Haaz recommends patients with RA start with a gentle form of yoga and increase intensity when they're able to do so.
Iyengar yoga uses props when executing poses. Belts, yoga block, pillow and towels are all used to assist you into the poses. Props help to prevent injury. RA patients are better suited for Iyengar-style yoga, rather than the more intense Ashtanga or Bikram yoga.
Restorative yoga is a therapeutic style of practicing yoga, with the goal of relaxing into each pose. Props are used extensively to get you into poses in which you can relax for approximately 10 minutes. This is a gentle and calming form of yoga that RA patients may find very suitable for their needs.
Poses
Haaz lists poses such as forward fold, cobra, side angle, extended leg balance and seated spinal twist as poses that RA patients may benefit from. Poses that encourage a gentle increase in the range of motion of specific joints may also be beneficial, since RA can result in loss of movement in the joints. Sitting in an easy pose and completing a series of neck, shoulder and wrist stretches and rotations will help to gently get the joints moving without putting any pressure on the joints themselves.
Meditation
RA patients can have increased stress due to the physical pain of the disease. Meditation and relaxation is an essential part of any yoga practice, and can be specifically beneficial to RA patients in terms of stress reduction and increased quality of life.
The corpse pose is a gentle position most often used for meditation. Using mantras or visualization techniques are also common as part of meditation. Props may be used to assist in achieving relaxation in the corpse pose, especially if you have low back or neck issues.
Warning
As with any yoga practice, it is important to listen to your body. Pain or discomfort can indicate that you've gone too far into a pose or that the pose in unsafe for you to execute. RA patients needs to particularly in tune with their body's signals.
Haaz says RA patients need to be cautious when back-bending. Keep the bending movement small and make sure there is no hyper-extension in the neck. Those with RA also need to be careful with positions that emphasis external hip rotation. Haaz recommends being very cautious and gentle when first starting a yoga practice, and then slowly building up the intensity if there is no pain or discomfort during or after practice.
References
- John Hopkins Arthritis Center: Yoga for People with Arthritis
- Arthritis Foundation: Rheumatoid Arthritis
- "Yoga Anatomy"; Leslie Kaminoff; 2007
