Many people are now acknowledging that arthritis is a condition that doesn’t only affect people the age of our parents and grandparents. Although age is a contributing factor, children, teenagers as well as young and middle-aged adults can suffer from this debilitating condition.

In Malta alone, approximately 1,500 people suffer from rheumatoid arthritis while in Europe more than 100 million people are affected by arthritis, making it a much more prevalent condition than other common diseases such as diabetes, hypertension and heart disease.

Even more so, with the so-called baby boomers now reaching their 60s, it is expected that the prevalence of arthritis will increase significantly in the next five to 10 years. Worrying figures indeed. But is there any light at the end of the tunnel?

Keeping muscles strong to support the joints and movement to reduce stiffness is vital to alleviate the effects of arthritis and research shows that a low- impact yoga routine can have a big impact on rheumatoid arthritis symptoms.

Yoga can help arthritis patients by building muscle strength, increasing flexibility and motion, and promoting better balance

So twisting and contorting your joints and muscles can actually help? Before you dismiss this idea, consider that when done correctly, a low-impact form of yoga is safe for people with rheumatoid arthritis and will result in significant reductions in pain and improvements in physical function, as well as noticeable improvements in joint stiffness.

According to research funded by the Arthritis Foundation, a programme of yoga poses, breathing and relaxation significantly reduces joint tenderness and swelling.

Scientists from Johns Hopkins University in Baltimore, the US, randomly divided a group of 30 sedentary adults suffering from rheumatoid arthritis into two groups: one group participated in an eight-week yoga programme and the other was put on a waiting list and served as the control group.

Those in the yoga group took two one-hour classes per week and were instructed to practise at home as well. Traditional yoga poses were modified to accommodate for limitations due to rheumatoid arthritis. Deep breathing, relaxation and med-itation techniques were also included in the sessions.

The research team found that those who participated in eight weeks of yoga classes had significantly fewer tender and swollen joints than they did before starting class. Those in the waiting list control group saw no significant changes.

“We have previously reported that yoga helps people to feel better, and we wanted to make sure it wasn’t harmful to arthritic joints. So we were glad to find that there actually seems to be an improvement in joint symptoms for rheumatoid arthritis patients,” the Arthritis Foundation said.

Yoga also has mental benefits. Studies have found that men and women with rheumatoid arthritis were happier, more energetic and reported feeling healthier overall after just six weeks of yoga.

In fact, scientific studies in major medical journals all agree that yoga can help arthritis patients by building muscle strength, increasing flexibility and motion, promoting better balance, reducing body aches, pains and tenderness, creating a better sense of well-being, and reducing feelings of anxiety and depression.

Pretty compelling news for arthritis sufferers to start incorporating yoga into their lifestyle. But how to go about this? Talk with your doctor and ask specifically if there should be any limitations or restrictions your doctor wants you to observe.

The best introduction to yoga is generally a class for beginners taught by an experienced instructor who understands your limitations. The instructor will understand that postures need to be modified to suit your needs, and props such as blocks and straps should be used to help you balance during poses.

• Sveta Abela is founder of Power Yoga World. For more information visit www.power-yogaworld.com.

Yoga poses suitable for you

Don’t be too daring. The general rule for arthritis patients (and people in general) is that if it hurts, stop. The old adage of no pain, no gain does not apply to yoga, particularly if you have activity limitations.

Take a deep breath. When we’re in pain, we tend to breathe more shallowly. Deepening your breath allows oxygen to reach the inflamed areas of your body and can help release tension.

Yoga for arthritis can also strengthen and lengthen the muscles around the joints. Building muscle provides support for the joints, while lengthening the muscles and soft tissues creates more space in the joints.

Increase your range of motion. People with poor flexibility can benefit from yoga as many poses increase the range of motion in joints. This can ease inflammation and help reduce stiffness.

Modify, modify, modify! Just because you have arthritis does not mean your yoga practice has to be boring – it simply means you should modify the poses. Take the bridge pose, for example. Instead of just pushing your bum up in the air, it’s very beneficial for people with arthritis to move up and down. This motion actually lubricates your joints.

The breathing and meditation aspects of yoga can be just as beneficial as the physical poses.

As with any new practice regime, you should seek experienced supervision and medical advice when attempting any yoga disciplines.