The Musculoskeletal Benefits of Yoga for Older Adults: The Evidence Behind It

As we age, maintaining flexibility, strength, and overall musculoskeletal health becomes more challenging. Conditions such as arthritis, osteoporosis, and muscle loss are common among older adults, making it important to find effective ways to support bone and joint health.

Yoga, an ancient practice combining movement, breath, and mindfulness, has gained significant popularity for its wide-ranging health benefits. But what does the evidence say about the musculoskeletal advantages of yoga for older adults?

Improved Flexibility and Range of Motion

One of the primary benefits of yoga for older adults is the improvement in flexibility, range of motion, and strength, all of which naturally decline with age. It is not hard to imagine that losing range of motion in joint or myofascial mobility would be a potential cause of increased pain. A study published in The Journal of Physical Therapy Science in 2016 examined the effects of yoga on flexibility in older adults and found that regular yoga practice significantly improved joint flexibility (Gothe 2016). The study specifically noted improvements in the hips, knees, and shoulders—key areas affecting mobility and quality of life in older adults.

Yoga's gentle stretching movements help lengthen muscles and improve joint function, making everyday movements easier, such as reaching for items, walking, or getting out of a chair. Moreover, stretching through yoga can increase blood flow to muscles, which promotes healing and helps maintain the health of soft tissues as we age.

Enhanced Strength and Balance

Musculoskeletal health isn't just about flexibility; strength and balance are crucial components, especially in older adults. Age-related muscle loss, known as sarcopenia, can weaken the body, making falls and fractures more likely. Yoga offers various poses that target muscle groups all over the body, helping to increase muscle strength and endurance.

A systematic review published in the The American Journal of Occupational Therapy in 2019 explored the impact of yoga on muscle strength and balance in older adults. The findings showed that yoga significantly improved muscle strength and postural control, which is essential for preventing falls (Green 2019). Articles have mentioned specific yoga poses such as Warrior and Tree Pose emphasize balance and core stability, both of which are essential for maintaining functional independence in older age.

Bone Health

Osteoporosis, a condition characterized by weakened bones, is common among older adults, particularly postmenopausal women. While yoga cannot replace traditional treatments for osteoporosis, it may help improve bone density and reduce the risk of fractures. Research has shown that weight-bearing exercises, such as those performed in yoga, stimulate bone growth and strengthen the skeletal system.

A study published in International Journal of Yoga in 2016 assessed the effects of yoga on bone density in postmenopausal women with osteopenia (low bone mass). The results indicated that participants who practiced yoga regularly experienced improved bone density, especially in the spine and hips. These findings suggest that yoga may be an effective complement to other treatments for bone health in older adults (Motorwala 2016).

Yoga significantly improves muscle strength, postural control and reduces pain in older adults.

Pain Relief and Reduction of Joint Stiffness

Chronic pain, particularly in the joints, is a major issue for older adults. Yoga is an effective method for managing musculoskeletal pain, particularly in individuals with conditions like osteoarthritis. A study published in BMJ Open found that older adults who practiced yoga reported significant reductions in chronic pain and stiffness, especially with low back and neck pain (Crevelário 2021). The slow, controlled movements in yoga can relieve joint tension and help alleviate discomfort in areas such as the knees, lower back, and shoulders.

Yoga’s emphasis on mindfulness and breathing techniques also helps older adults manage pain more effectively. By teaching people how to focus on their breath and remain present in the moment, yoga encourages a mental shift that can reduce the perception of pain, as highlighted by research published in Complementary Therapies in Medicine (Rivest-Gadbois 2019).

Mental Well-Being and Stress Reduction

While the musculoskeletal benefits of yoga are crucial for older adults, it’s important to remember that yoga also promotes mental well-being. Chronic stress and anxiety can exacerbate physical pain and contribute to muscle tension. Yoga helps manage stress through deep breathing, relaxation, and mindfulness techniques, which can improve mood and mental health. This holistic approach to wellness enhances the overall benefits of yoga, making it a powerful practice for both the body and mind.

Conclusion

The evidence supporting the musculoskeletal benefits of yoga for older adults is compelling. Regular yoga practice can improve flexibility, strength, balance, and bone health, while also reducing pain and stiffness. Additionally, the mental benefits of yoga, including stress reduction and improved mood, make it an excellent choice for older adults seeking to enhance their overall well-being. Whether you're looking to improve mobility, prevent falls, or reduce pain, yoga offers a safe and effective solution for older adults aiming to maintain an active, healthy lifestyle.

 Sources:

Gothe NP, McAuley E. Yoga Is as Good as Stretching-Strengthening Exercises in Improving Functional Fitness Outcomes: Results From a Randomized Controlled Trial. J Gerontol A Biol Sci Med Sci. 2016 Mar;71(3):406-11. doi: 10.1093/gerona/glv127. Epub 2015 Aug 22. PMID: 26297940; PMCID: PMC5864160.

Green E, Huynh A,  Broussard L, Zunker B, Matthews J, Hilton CL,  Aranha K; Systematic Review of Yoga and Balance: Effect on Adults With Neuromuscular Impairment. Am J Occup Ther Jan/Feb 2019, Vol. 73(1), 7301205150p1–7301205150p11. doi: https://doi.org/10.5014/ajot.2019.028944

Motorwala ZS, Kolke S, Panchal PY, Bedekar NS, Sancheti PK, Shyam A. Effects of Yogasanas on osteoporosis in postmenopausal women. Int J Yoga. 2016 Jan-Jun;9(1):44-8. doi: 10.4103/0973-6131.171717. PMID: 26865770; PMCID: PMC4728958.

Crevelário de Melo R, Victoria Ribeiro AÂ, Luquine Jr CD, de Bortoli MC, Toma TS, Barreto JOM. Effectiveness and safety of yoga to treat chronic and acute pain: a rapid review of systematic reviews. BMJ Open. 2021 Dec 30;11(12):e048536. doi: 10.1136/bmjopen-2020-048536. PMCID: PMC8719171.

Rivest-Gadbois E, Boudrias MH. What are the known effects of yoga on the brain in relation to motor performances, body awareness and pain? A narrative review. Complement Ther Med. (2019) 44:129–42. 10.1016/j.ctim.2019.03.021