Why Yoga Isn’t Sufficient to Enhance Bone Density

Can yoga really enhance bone density?

If you happen to ask Google, you’ll discover all kinds of sources 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 1000’s of hits for books, applications, and movies promising that can assist you construct higher bones with a low-impact yoga apply. 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 1 essential 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 lowering the chance of life-threatening fractures in older adults. The research was titled, “12-Minute Each day Yoga Routine Reverses Osteoporotic Bone Loss.”

The Research 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 via the broader wellness area.

As a substitute of simply being identified for rest, yoga might 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 carry yoga additional into the mainstream and validated what many longtime yogis already believed about their beloved apply.

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

What the LIFTMOR Trial Tells Us About Bone Development

Apparently, the identical yr Dr. Fishman’s research was revealed, 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 dwelling, whereas the opposite did supervised high-intensity progressive resistance coaching (HiPRT). Every group exercised twice every week for half-hour over an eight-month interval.

The outcomes? There was a vital distinction in bone progress between the low-intensity dwelling 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 impression on BMD, however the Fishman research claimed yoga (additionally low impression) elevated BMD—what offers?

Why Dr. Fishman’s Research 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—generally qualitatively (“how do you are feeling?”), generally quantitatively (by way of bone scans). With out a management group to match the outcomes to, it’s onerous 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 routinely disqualify the work, nevertheless it does elevate purple flags—particularly on condition that he income from yoga books, applications, and trainings if the findings assist the usage of his services and products.

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

Each one that participated was already a yoga practitioner after they began. It wasn’t a brand new apply for them, however acquainted. One thing they most likely loved. This may have additionally seemingly 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 specific amount of stress to bones to stimulate progress.

And as your physique adapts, it’s essential to enhance that stress over time. That is what progressive overload is all about—rising the load 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

Lots 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 rising BMD whereas driving or sleeping.

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

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

Sadly, this merely isn’t true.

At finest, yoga entails bodyweight-only power—about the identical as strolling your canine. And research repeatedly present that bones want vital load or impression 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 unbelievable basis for power, significantly when you’re new to motion, recovering from damage 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 when you maintain poses for longer than just a few breaths.

One Apply Can’t Do Every little thing

Let’s be actual: no single apply 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 impression 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 all the pieces our our bodies should be wholesome.