Bone density

[sai-199]

Hello all
I am 53 years and was recently diagnosed with osteopenia in spine and my doctor wants me to start taking medication and I am not ready yet. it’s -2.9 in my spine and wondering if I can reverse I. Any way possible. I also have GERD and that’s one of the reason my spine is going bad. Please recommend if there is any cure in yoga and I also have moderate knee pain . In need to reduce some weight and take care of my health.

[tch-anush-1]

Sai
You have to start weight bearing and strength training exercises but initially taking care of knee also initially may be sitting, supine, prone.
Also for GERD, abdomen compression, inversions need to avoid and some dietary and lifestyle changes.
And heating pranayama to help with weight loss. As weight starts reducing, the load on spine also reduces.

[indhu-21]

Hi Sai,
For osteopenia of the spine, the focus is on gradually strengthening the spine through gentle, controlled movements in multiple directions to support proper alignment. Holding specific postures with stability improves spinal strength.while yoga strengthens the muscles supporting the spine. It is important to avoid intense forward bends and deep back arches, and to progress slowly while listening to the body. Appropriate weight-bearing exercises help stimulate bone growth and support bone density.

Strengthening the diaphragm and abdominal muscles, improving digestive function, along with suitable dietary changes, can help manage GERD which in turn help absorb the essential nutrients.

Yoga also supports knee health by strengthening the muscles around the knee, improving alignment, flexibility and help in distributing weight evenly through the legs, and protecting the knees. Gentle practice enhances joint mobility and circulation, supporting long-term knee functions.

Wishing you a happy and mindful yoga practice.