Osteoporosis

Osteoporosis is a bone disease that develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes. This can lead to a decrease in bone strength that can increase the risk of broken bones (fractures).

Symptoms

  • Osteoporosis is a “silent” disease because you typically do not have symptoms, and you may not even know you have the disease until you break a bone. 

Causes

Age: As you age, bone loss happens more quickly, and new bone growth is slower. Over time, your bones can weaken, and your risk for osteoporosis increases.

Diet: Beginning in childhood and into old age, a diet low in calcium and vitamin D can increase your risk for osteoporosis and fractures. Excessive dieting or poor protein intake may increase your risk for bone loss and osteoporosis.

Lack of weight-bearing exercise – Exercise encourages bone development, and lack of exercise means you’ll be more at risk of losing calcium from the bones and so developing osteoporosis. Muscle and bone health are linked so it’s also important to keep up your muscle strength, which will also reduce your risk of falling. 

However, women who exercise so much that their periods stop are also at a higher risk because their oestrogen levels will be reduced.

Changes to hormones. Low levels of certain hormones can increase your chances of developing osteoporosis. For example:

    • Low estrogen levels in women after menopause.
    • Low levels of estrogen from the abnormal absence of menstrual periods in premenopausal women due to hormone disorders or extreme levels of physical activity.
    • Low levels of testosterone in men. Men with conditions that cause low testosterone are at risk for osteoporosis. However, the gradual decrease of testosterone with aging is probably not a major reason for loss of bone.

Other medical conditions: Some medical conditions that you may be able to treat or manage can increase the risk of osteoporosis, such as other endocrine and hormonal diseases, gastrointestinal diseases, rheumatoid arthritis, certain types of cancer, HIV/AIDS, and anorexia nervosa.

Long-term use of certain medications may make you more likely to develop bone loss and osteoporosis, such as:

    • Glucocorticoids and adrenocorticotropic hormone, which treat various conditions, such as asthma and rheumatoid arthritis.
    • Antiepileptic medicines, which treat seizures and other neurological disorders.
    • Cancer medications, which use hormones to treat breast and prostate cancer.
    • Proton pump inhibitors, which lower stomach acid.
    • Selective serotonin reuptake inhibitors, which treat depression and anxiety.
    • Thiazolidinediones, which treat type II diabetes.

Anatomy

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Primary Anterior muscles working in Asana

  • Pectoralis major
  • Pectoralis minor
  • Serratus anterior (to stabilize the scapula when arm elevation against gravity)
  • Sternocleidomastoids

Active posterior muscles

Movers for raised hands:

Deltoids (especially anterior and middle fibers)

Trapezius (upper fibers for scapular elevation)

Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)

Levator scapulae (assists in lifting the scapula)

Movers for back bend :

Erector Spinae (iliocostalis, longissimus, spinalis): Run along the spine; extend and stabilize the vertebral column.

Multifidus: Deep spinal stabilizer, helps control segmental extension.

Quadratus Lumborum: Supports lumbar extension

 

 

 

What could stop me???

Muscles

  • Without strong posterior muscles, a backbend could endanger the ligaments, joints of the back. 
  • If the anterior muscles are not toned properly, the stretch in the front of the trunk is restricted.

Anti Inflammatory medication

  • Inflammation (swelling) usually happens when your immune system sends cells to fight infections or heal an injury. Health conditions can make your immune system go into overdrive. This can lead to inflammation causing more problems than it helps. Steroids make your body slow down the production of the chemicals that cause inflammation.

    Steroid-Induced Secondary Osteoporosis

    Corticosteroids (also known as glucocorticoids, cortisone, or steroids) are powerful anti-inflammatory drugs that can cause bones to weaken and become prone to fracture.

    • They stimulate the activity of osteoclasts (which are bone-absorbing cells).

    • They prevent the formation of osteoblasts (which are bone-building cells).

    • They interfere with the small intestine’s ability to absorb calcium. Corticosteroids can prevent the small intestine from absorbing the calcium your body needs, and the calcium that’s not absorbed is excreted in your urine. When your body isn’t absorbing calcium from the small intestine, it takes calcium away from your bones. Calcium is an essential nutrient for bone health.

Fascia

  • Unlike muscle and joint injuries, fascia adhesions tend to feel better with movement and also respond well to heat therapy, which helps bring back the tissue’s elasticity.
  • For some people, adhesions can worsen over time, causing the fascia to compress and contort the muscles it surrounds. This can result in hard, tender knots in the muscles, called trigger points

Posture

  • While in standing posture, leaning the legs too forward will take the spine into extreme lordosis.

Yogic Managment

Human being is not just the combination of body and mind but something beyond this restricted limitations. We address the health of a being in all the planes of existence. Instead of addressing the symptoms of a condition, a 
holistic approach given in our ancient culture in literatures of Ayurveda, Yoga works on the root cause and builds a strong foundation.

 

 

Annamaya Kosha

Sharira

Annamaya Kosha Physical Plane

What can help??

  • Staying physically active by participating in weight-bearing exercises such as walking.
  • Eating a nutritious diet rich in calcium and vitamin D to help maintain good bone health.
  • Quitting smoking, or not starting if you don’t smoke.

Contra indications

Before attempting to work on the area or movement, understand its health. Some of us have specific health scenarios or conditions, that are strong reasons not to attempt the practice.

Take support and train yourself slowly and consistently

Take the support of chair or wall before attempting to perform a new movement. Donot be overwhelemd by people displaying strong and flexible movements. Donot compare yourself with others. Each one of has different body capacity and flexibility, each one trains different, takes nutrition different, then how can you expect the output to be the same.

Rest

Body has the innate ability to heal itself if given rest. Observe your body posture through out the day and correct if required. Relax your body and mind.

Hydro therapy

Cold water best works for inflammations. Hot water helps for pain relief.

Notice

Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.

Yoga Asanas

Sukshma vyayama

 

Vrikshasana

Virabadhra 

Vajrasana

 

Chaturanga dandasana

Urdhva muka Svanasana

In each asana, try to increase the time of attempt. Every extra second you spend comfortably in an asana, is training and building stronger self.

Pranamaya Kosha

Prana flow towards the upper parts of the body.

Manomaya Kosha

  • Japa Ajapa
  • Nama Rupa Dharana
  • Trataka

Bibliography

 

  1. <a href=”https://www.flaticon.com/free-icons/cage” title=”cage icons”>Cage icons created by e.c – Flaticon</a>
  2. https://www.niams.nih.gov/health-topics/osteoporosis#