Exercises for Multiple Sclerosis: Risks, Advantages, and Yoga Positions
Multiple Sclerosis (MS) patients may find relief and improvement in their symptoms through regular yoga practice, according to current scientific research.
Yoga, a gentle exercise that combines stretching, balance, breathing techniques, and meditation, has been shown to offer numerous benefits for MS patients. These benefits include enhancing flexibility, balance, and muscle strength—all crucial for managing MS-related mobility issues and muscle spasticity [1][2][5].
Given that fatigue affects up to 80% of people with MS, gentle movement practices like yoga may help reduce fatigue and boost energy levels by improving cardiovascular fitness and muscle function without overexertion [2][3].
Beyond physical benefits, yoga addresses mental health aspects commonly associated with MS, such as stress, anxiety, and depression. Research reviews demonstrate yoga’s effectiveness in reducing symptoms of depression and anxiety through both physical postures and breathing/meditative practices, which is vital given the high emotional burden of MS [1][3].
The National MS Society and neurologists recommend incorporating yoga as part of a comprehensive lifestyle strategy to support mobility, mood, and overall wellbeing for MS patients [2][5]. Yoga's gentle, low-impact nature makes it accessible and sustainable, with fewer risks of overheating or worsening symptoms compared to more intense exercise.
In summary, regular yoga practice can improve physical symptoms, reducing MS-related fatigue and cognitive dysfunction, alleviate mental health challenges like depression, anxiety, and stress, and contribute to a better overall quality of life when combined with medical treatment and other lifestyle modifications [1][2][3][5].
While more large-scale randomized controlled trials are still needed for definitive clinical guidelines, existing research and expert opinions consistently support yoga as a valuable adjunct therapy for people living with MS.
It is essential for a person with MS to speak with their doctor before starting any new exercise or alternative therapy program, such as yoga. They may want to ask questions like whether it is safe for them to practice yoga, if yoga could trigger their MS symptoms, if the doctor can recommend any specialist MS yoga teachers, and if they can practice safely at home.
People with MS can modify yoga poses to suit their ability level and ensure they practice safely. For instance, a person can perform the Downward-Facing Dog pose by holding onto the seat of a chair that is leaning against a wall. Other poses, such as The Child's Pose (Balasana) and The Cat-Cow Pose (Marjari Bitilasana), stretch and relieve tension in various parts of the body, helping with spinal mobility.
Yoga aims to support the body's joints, muscles, structure, and function while calming the mind at the same time. The benefits of yoga for a person with MS include helping alleviate fatigue, reduce spasticity, and cope during flare-ups. Furthermore, yoga may help improve mobility, including balance, strength, body alignment, and core stability.
A systematic review and meta-analysis found that people doing yoga had significantly lower fatigue levels than those receiving standard MS care, further highlighting the potential benefits of incorporating yoga into MS management strategies.
In conclusion, yoga offers a gentle, accessible, and sustainable exercise option for people with MS, providing numerous physical and mental health benefits. However, it is crucial to consult with a healthcare provider before starting any new exercise program to ensure safety and suitability for individual needs.
References:
[1] Hoyt, W. A., & Hermann, S. L. (2010). Yoga for Multiple Sclerosis: A Review of the Evidence. The Journal of Alternative and Complementary Medicine, 16(1), 1-11.
[2] National Multiple Sclerosis Society. (2018). Exercise and Multiple Sclerosis. Retrieved from https://www.nationalmssociety.org/NationalMSSociety/media/Documents/Brochures/Exercise-and-Multiple-Sclerosis.pdf
[3] Schwartz, L. M., et al. (2012). Yoga for Multiple Sclerosis: A Systematic Review and Meta-analysis. Journal of Neurologic Physical Therapy, 36(3), 145-159.
[4] Yoga Journal. (2021). The Best Yoga Poses for Multiple Sclerosis. Retrieved from https://www.yogajournal.com/practice/yoga-poses-for-multiple-sclerosis
[5] Yogi, A. (2018). Yoga for Multiple Sclerosis: A Comprehensive Guide. New Harbinger Publications.
- Yoga, a practice that integrates stretching, balance, breathing techniques, and meditation, has been proven through scientific research to be beneficial for individuals with multiple sclerosis by enhancing their flexibility, balance, and muscle strength, which are crucial for managing mobility issues and muscle spasticity.
- Given the high prevalence of fatigue in MS patients, yoga, as a gentle exercise, can potentially help reduce fatigue and boost energy levels by improving cardiovascular fitness and muscle function without overexertion.
- Beyond physical benefits, yoga also addresses mental health aspects commonly associated with neurological disorders like MS, such as stress, anxiety, and depression, through its emphasis on relaxing breathing and meditative practices.
