Struggling With Arthritis Pain? Study Says Yoga Might Be Just As Powerful As Strength Training (Image Credits: iStock)
Strength training has long been the go-to remedy for managing osteoarthritis pain and improving joint health. But a new study from the University of Tasmania, published in JAMA Network Open, suggests that yoga can be just as effective in relieving arthritis symptoms—perhaps even more sustainable in the long run.
The clinical trial, which spanned 24 weeks, focused on comparing the effectiveness of yoga and strength training in easing knee osteoarthritis pain. Researchers enrolled 117 adults, most of them women (72.6%), with an average age of 62.5 years. All participants had been diagnosed with moderate knee osteoarthritis.
To assess the outcomes, the participants were randomly divided into two groups: one engaged in a structured yoga routine, while the other followed a standard strength training program. Both groups maintained an identical schedule—two supervised group sessions and one home session per week for the first 12 weeks, followed by three home sessions per week for the remaining 12 weeks.
By the end of the trial, both groups reported a significant reduction in pain and improvements in physical function and mood. However, one notable difference emerged—adherence. Participants in the yoga group were more likely to stick with their routine, with a 70.2% adherence rate compared to 60% in the strength training group. This suggests that yoga may be a more sustainable and user-friendly option for long-term arthritis management, especially when performed at home.
The study authors stated, “We hypothesised that yoga would demonstrate superior efficacy compared with strengthening exercise in alleviating joint pain and improving functional limitations and quality of life among patients with knee osteoarthritis.”
Yoga Poses That May Help with Osteoarthritis:
If you’re considering yoga as a tool to manage arthritis, here are a few gentle yet effective poses often recommended by experts:
Tadasana (Mountain Pose): Helps improve posture and balance.
Yoga, with its combination of physical movement, breathwork, and mindfulness, offers a holistic approach to managing chronic pain. As this study shows, it may be just as effective—and easier to maintain—than traditional gym workouts for those with arthritis.
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