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Promising study on yoga vs. Osteoporosis

lilrayosun
0 Recommendations

I stumbled across this on the internet today. They're recruiting for a new round of studies. It looks pretty promising to me.

http://www.sciatica.org/yoga/12poses.html

Once you're on the website, on the left hand side, there's a PDF download with all the information/results of the study. Downside is, it was a small participation group. Upside is, out of 11 participants only one failed to show any improvement. The rest had rather drastic improvements.

Looking at the photographs, I like all the adjustments they made to the various postures for those with osteoporosis & osteopenia. I'm trying to get included in this next test batch. Didn't know if anyone else was interested.

Best,
Raye

Explore topics in this discussion:

Exercise Osteopenia Surgery Osteoporosis

18 replies

sdivas

lilrayofsun, if you search SuzaFrancina, you will note in her posts about Dr. Fishman.

lilrayosun

Oh, hey! Thanks!

Alli

thanks for sharing the yoga poses.

littlechill

Thank you so much for these poses. I did these and other poses every day for over 20 years, but once I started fracturing my vertebrae 2 years ago from osteoporosis, I stopped the poses. It was very frustrating to be told that, yoga, my walking 10 miles a day and strength training, calcium would prevent osteoporosis. Unfortunately for me my allergy medicine was the culprit. I am so grateful to you.

lilrayosun

Hey, Littlechill!

Don't thank me, thank the folks at Sciatica.org. I particularly love the adjusted downward facing dog where you do it standing with fingertips pointing to the wall. That's something I never would have thought of in a million years. Glad you find it helpful, too.

sdivas

littlechill, when you have time, please use Search for SaraMeeks. Since you have fractured in the past, you may want to read her posts as she is a physical therapist/Yoga. Thanks Sandi

summerhour

Yes I agree -run these poses by some of the professionals like Sara Meeks or Karena Lineback or Suza Francina

some of these poses look wonderful but for many of them you need a lot more knowledge and experience than the average person has and there's no guarantee that they wouldn't make things worse.

for example I would never teach the facing the chair -back sitting twist - particularly not while using the arms as levers

lilrayosun

Yeah, those mopes at Columbia University clearly don't know what they're talking about... : )

All kidding aside, I posted this because Dr. Fishman (who specializes in Rehabilitative Medicine) is doing another study and is looking for participants and I didn't know if anyone was interested in signing up. (I know I am). I didn't mean people should try this stuff willy nilly on their own.

I don't think the article is saying "go home and do this unsupervised," it's saying "here's what we did to achieve these results, and if you think you're interested in taking part in this study, here's what you're in for with us."

And the results of the study in terms of the reversal of osteoporosis were STUNNING (going from -3.2 to -2.8 in the spine; from -1.9 to -0.8 in the hip, all without medication), I thought it might be helpful/some people might want take part.

As for the facing the chair and using arms as levers --

That pose is NOT recommended for someone with osteoporosis. It's for people with osteopenia, and only people with strength to perform more advance poses. It says that. For osteoporotic spines, you stand and put one leg on a chair or low table. (And my husband is laughing at me now and saying "honey, I can't come to bed. Somebody got something wrong on the internet.)

I'm so sorry if anyone misunderstood me. I don't think anyone, even if they're in the pink of health, should embark on a new fitness regime without knowledgeable supervision. And if you do have health issues, you should always run it by your doctor first.

Number one rule: Be careful!

Thanks,
Raye

SuzaFrancina

Thanks, Raye, for Posting this.

I just read the article and Comments quickly, but look forward to reading more carefully later today.

summerhour

Hi,

I wasn't trying to offend with my comments There are a lot of opinions out there and a lot of ideas on what is safe. (And some of these precautions I learned from the mopes at Duke University )
I have been following that study and reading about it . I 'm sorry but I know several yoga teachers with very strong practices who have osteopenia or osteoporosis. We've all been doing these poses for years. I think there is hope in the 72 second rule but doing locust or Danurasana for 72 seconds is a long time -I've tried it . You have to be really detremined and to build up to it

lilrayosun

No offense taken.

Re: 72 seconds. Tell me about it! I'll have to work my way up to that verrrrrrry gradually. I can do about 20 seconds before I get tired. And in Locust -- maybe 10 or 15. Although I think that's mostly because my hip bones digging into the floor hurt. I'm going to try putting a folded blanket under me or doubling my mat.

theorchardhouse

Hi Raye,

I started looking around the site you suggested and found information about this study as well as a DVD that is FREE! I had asked on the Team Expire site about a DVD but no one had ever responded to my question. I saw yesterday on one of the strands where someone else had asked the same question (was it you?). I know that there are a few books on the subject, but trying to exercise by following pictures and instructions in a book is not always that easy and actually kinda boring! Thank you so much for sharing!

Sharon

http://www.sciatica.org/newsletters/feb2009.html

I cut and paste the following:

"Extra! Extra! The DVD is Available

The Eagle Pose has Landed

Free Yoga for Osteoporosis Video

In an effort to improve compliance in our investigation of the effects of yoga upon bone strength, we’ve made a DVD for everyone choosing to join the study. After a short introduction, (which you don’t have to watch each time), there is a 12-minute yoga class that demonstrates and describes 12 poses in three variations: the simplest for osteoporosis, the middle for osteopenia, and the classic pose for those interested in prevention. Then there are 3 minutes of rest. The idea is to help people set aside 15 minutes each day, and use them effectively in their own behalf, to improve bone strength and life in general.

By the way, if it's prevention you're after, all you need to join the study, and receive the DVD is to send us your last DEXA scan and the signed letter that you will not give the DVD to anyone else.

Go to the website Sciatica.org. On the left side of the Home Page is "Yoga for Osteoporosis" with a sample of the 12 minute video’s offerings. Fill out the induction form and email, fax or mail it. Call or write us if you need help with the labs. Those interested in prevention need only have a pre-study DEXA scan.

Just below the induction forms on the home page you will find a paragraph you need to sign promising that you will not copy the DVD or give it to anyone. Please print out this paragraph, sign it, and fax or mail it to us.

Please write us if you need to. Our contact information is at the bottom of this newsletter.

Our previous Newsletters give some of the rationale and positive evidence of yoga’s benefits for people with osteoporosis. Readers may find them at the left side of the Home Page too, near the bottom."

lilrayosun

Hey Sharon!

Yes, I just sent off for my free DVD, too! I'm doing the study, though. Do they send you one even if you're not in the study? I've been trading emails with Dr. Fishman. Very nice man.

I do want to reiterate to anyone else reading/following this thread that with those photographs -- not all the poses are suitable for osteoporosis. Be sure to look at the headings to see which ones are right for you. And always run any exercise program by your GP/PT, etc.

Also, they recommend that even if you are very experienced with yoga, you do the simplest form of the pose for at least one week.

Best,
Raye

theorchardhouse

Hi Raye,

You are right, one does have to join the study to get the DVD, but it appears that all one has to do is send a copy of your DEXA scan and sign a form saying that you won't copy or give the DVD to anyone else. I am not sure what the time restraints are for joining this study (I am having trouble downloading the forms on my MAC and am going to switch to a PC in a minute); but I would imagine it includes having to keep a time log and get a follow up DEXA scan.

I just had shoulder surgery a couple of weeks ago so it will be a couple of months before I can begin these exercises. I am really excited though. Please keep us informed as to how you are doing with the study etc.

Take Care!

Sharon

lilrayosun

Hey, Sharon:

Re: The download. I have a Mac, and I had that problem, too. If you have your download folder organized by date (like mine is), the yoga form is in your download folder just not under today's date. Scroll down to around July and see if you don't find it. (I guess 'cause that's when they created the PDF). The file name starts with Yoga_vs_Osteoporosis

theorchardhouse

Hi,

Thanks for the directions! Turns out my main problem (well.. OK my main computer problem!) is that I don't have "Microsoft Office for MAC. " I keep thinking that I will get a new MAC one day and "why spend the money on this software now"... but, my MAC keeps on going! Fortunately I have a work laptop I can switch to for these little inconveniences.

Take Care!
Sharon

pgreene

Raye,
I am so glad you shared this. I sent an email to Dr. Fishman today and he said I can participate in this study! It doesn't matter that I am premenopausal or that I have hardware in my spine and only my hip gets scanned. I see my endocrinologist on Monday so I will have her order the bloodwork, etc. I am so excited!
Peggy

lilrayosun

Hey, Peggy:

Yay! I think you'll like it. I've been doing it for 3-1/2 weeks now, and I feel fantastic. I knew it might make me feel less "creaky," but what I didn't count on was how much it boosted my morale. My husband is so excited about it, he downloaded some yoga timer apps onto my iPhone. So now I don't have to mind the stopwatch. I just set it and forget it.

Best,
Raye

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