Will Yoga Help with Joint Pain or Arthritis? Science-Backed Answers

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

If your knees or hips feel like they’ve been holding a grudge for the past few decades, you may be wondering: Is yoga really going to help—or will it make things worse? Good news—research shows that gentle, well-adapted yoga can ease joint pain, reduce inflammation, and help you move with more comfort.

Can Yoga Really Help Arthritis Pain?

Yes, and the science backs it up. A pilot study found that older women with knee osteoarthritis experienced less pain, reduced stiffness, and better mobility after just eight weeks of gentle Hatha yoga (Cheung et al., 2014). Even months later, those benefits were still apparent.

How Does Yoga Reduce Inflammation?

Inflammation is a big driver of arthritis pain, and yoga seems to help calm it down. A 2024 systematic review found that yoga significantly reduced inflammatory markers, including pro-inflammatory cytokines, across a variety of chronic conditions—rheumatoid arthritis included (Mishra et al., 2024). It’s like asking your immune system to turn down the volume so your joints can rest easier.

Will Yoga Improve My Mobility?

A focused review on yoga and osteoarthritis found that participants experienced less swelling, stiffness, and discomfort, with some improvements in physical function as well (Fransen et al., 2015). Yoga might not have you sprinting marathons (unless that’s secretly your dream), but it can help make everyday activities like walking, gardening, and climbing stairs far more comfortable.

What Type of Yoga Is Best for Joint Pain?

• Hatha Yoga – Gentle and accessible, with slower-paced poses.

• Iyengar Yoga – Uses props like blocks and straps to support joints.

• Chair Yoga – Perfect if you can’t get up and down from the floor.

  
  

Tips for Doing Yoga with Arthritis

1. Modify your poses – Support your body with props.

2. Move slowly – No jerky transitions.

3. Skip the pain – Discomfort is okay; sharp pain is a stop sign.

4. Warm up first – Prepare muscles and joints with gentle movement.

   
   

Bottom Line

Yoga isn’t a cure, but science suggests it’s a joint-friendly way to reduce pain, improve flexibility, and calm inflammation. And with the right style and modifications, it can become one of the most enjoyable parts of your wellness routine.

Want to try joint-friendly yoga? Download the Young Heart Yoga App and get guided practices designed for older adults and arthritis-friendly movement.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• Cheung, C., Wyman, J. F., Resnick, B., & Savik, K. (2014). Yoga for managing knee osteoarthritis in older women: A pilot randomized controlled trial. BMC Complementary and Alternative Medicine, 14, 160. https://doi.org/10.1186/1472-6882-14-160

• Fransen, J., McConnell, S., Hernandez-Molina, G., & Reichenbach, S. (2015). Effects of yoga on symptoms, physical function, and psychosocial outcomes in adults with osteoarthritis: A focused review. Osteoarthritis and Cartilage, 23(7), 1070–1078. https://pubmed.ncbi.nlm.nih.gov/26495816/

• Mishra, B., Agarwal, A., George, J. A., Upadhyay, A. D., Nilima, N., Mishra, R., … Srivastava, V. P. (2024). Effectiveness of yoga in modulating markers of immunity and inflammation: A systematic review and meta-analysis. Cureus, 16(4), e57541. https://doi.org/10.7759/cureus.57541