Can Yoga Be Dangerous?
You might want to reconsider your approach before diving into your next Downward Dog. While yoga is often touted as a safe and beneficial practice, it’s not entirely without risks. Engaging in yoga can sometimes lead to musculoskeletal pain or exacerbate existing injuries. Let’s explore the potential dangers of yoga, the current state of yoga science, how it compares to other exercises, and ways to practice it safely while still reaping its benefits.
Dangers of Yoga
A 2018 study highlighted that yoga can cause musculoskeletal pain in 10% of practitioners and exacerbate 21% of existing injuries. According to Evangelos Pappas, PhD, an associate professor of musculoskeletal physiotherapy at The University of Sydney and the lead researcher of the study, the majority of new yoga-related pain occurs in the upper extremities, including the shoulders, elbows, wrists, and hands. This is likely due to poses like Downward Dog that place significant weight on the upper limbs. Additionally, over one-third of yoga-related pain cases were severe enough to prevent further participation and lasted more than three months.
The State of Yoga Science
The aforementioned study surveyed 354 individuals who took at least one yoga class from two New York yoga studios. Nearly 95% of participants were women, averaging 45 years old. At the study’s onset, each participant completed a questionnaire detailing their musculoskeletal pain. A year later, researchers followed up to assess the impact of yoga on muscle, bone, and joint pain.
The findings were mixed. While nearly 87% of participants reported experiencing pain within a year, over 10% attributed new pain to yoga, particularly in the hand, wrist, shoulder, or elbow. However, 74% of participants reported that yoga actually improved their existing pain, underscoring the complex relationship between yoga practice and musculoskeletal health.
Just Like Other Exercise
Staffan Elgelid, PhD, a yoga therapist and associate professor in physical therapy at Nazareth College in Rochester, NY, points out that yoga carries similar risks to other forms of exercise. He notes that if a comparable group of people started running, swimming, or weightlifting, the percentage of injuries might be similar or even higher. The primary issue is that yoga is often marketed as inherently safe, which can lead to misconceptions.
Elgelid also suggests that more people are turning to yoga to address pain issues unresolved by conventional medicine. Unfortunately, many yoga instructors don’t have students fill out medical history forms, leaving them unaware of any preexisting musculoskeletal issues and unable to modify the practice accordingly.
Making Yoga Safe
Elgelid advises those starting yoga for medical or musculoskeletal reasons to begin with private classes. This allows for personalized instruction and modifications tailored to individual needs. The American Academy of Orthopaedic Surgeons (AAOS) echoes this sentiment. Dr. Jennifer M. Weiss, an orthopedic surgeon and spokesperson for the AAOS, emphasizes the importance of approaching yoga with safety in mind.
To practice yoga safely:
Know Your Limits: Don’t push beyond your physical limits and request modifications as needed.
Communicate: Talk to your instructor before class about any limitations or concerns.
Listen to Your Body: If a pose doesn’t feel right, stop and rest.
Seek Qualified Instructors: Ensure your instructor has adequate training and knowledge of injury management and prevention.
Rachel Krentzman, a physical therapist and yoga instructor based in San Diego, has used yoga in conjunction with physical therapy for over 15 years. She stresses the importance of finding a well-trained instructor and practicing a style of yoga suited to your physical condition.
Benefits of Yoga When Practiced Safely
When done correctly, yoga offers numerous physical and mental benefits. Research has shown that yoga can:
– Reduce stress
– Improve balance and flexibility
– Enhance overall fitness
– Reduce depressive symptoms
– Aid in long-term weight control
– Provide relief for chronic conditions like lower back pain, neck pain, and headaches
Krentzman highlights that the key to a safe and beneficial yoga practice is finding an instructor with a solid understanding of body mechanics, injury prevention, and proper alignment in yoga postures.
Result
To avoid pain and prevent the worsening of existing injuries, it’s crucial to practice yoga that suits your physical condition. Beginners should consider starting with private classes led by experienced instructors who can provide personalized modifications and guidance. While yoga has many physical and mental benefits, including pain relief, safety should always be a priority.
By approaching yoga with caution and mindfulness, you can enjoy its numerous benefits without compromising your health.
Enjoy Yoga Journey..