Yoga for Joint Pain: How to Stay Active as You Age

As you age, it’s common to feel stiffer or less steady on your feet — but that doesn’t mean exercise is off the table. Gentle movement can help support your joints, improve balance and maintain strength, all while being kind to your body¹. Yoga is a low-impact activity that can be adapted to suit most abilities, making it an accessible option at any stage of life.

Quick Take – Yoga

Best for²: Flexibility | Balance | Mobility | Relaxation | Joint support

Why is yoga good as you age?

Yoga is particularly beneficial for people experiencing joint pain or age-related stiffness. Many studies have shown that gentle exercise can help with joint pain and easing stiffness³. Yoga can help to^3,4:

Improve flexibility and range of motion in the joints
Strengthen muscles that support your joints
Improve balance and stability, reducing the risk of falls
Ease stiffness and help manage everyday aches and pains
Support relaxation and reduce stress, which can contribute to pain perception

Yoga for joint pain | Active Living | Flarin

Is Yoga Right for Me?

Yoga may be a good option for you if³:

You want a low-impact form of exercise
You experience joint pain
You’d benefit from improving balance and flexibility

You may want to take extra care if you:

Have never tried yoga before (try to start slowly and build up)
Are older. Speak to your healthcare professional before starting a new workout

If you’re unsure about starting yoga, it’s best to speak to your GP or a physiotherapist before beginning. Some people may need to modify or avoid some yoga poses.

What do I need to start doing yoga?

Comfortable clothing – loose, stretchy clothing that allows free movement
Hair ties – If you have long hair secure it back before your class starts to stop it falling in your eyes or face
Yoga mat – provides grip and cushioning for joints. Often classes will provide them but if yoga is something you plan to do regularly it may be beneficial to get your own

Warm-Up (Joint-Friendly)

Make sure to warm up properly before exercise to prevent injury and make your workouts more effective⁵. If you are attending a yoga class, they should run you through a warm up before starting the class. If you are doing yoga at home, the NHS has a simple 6-minute warm-up you can follow⁵:

March on the spot for 3 minutes, pump your arms up and down in rhythm with your steps
Heel digs, 60 heel digs in 60 seconds. Place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig.
Knee lifts, 30 knee lifts in 30 seconds. Bring alternate knees to touch the opposite hand. Keep your abs tight and your back straight.
Shoulder rolls, 2 sets of 10 reps. Keep marching on the spot, roll your shoulders forwards 5 times and backwards 5 times.
Knee bends, 10 reps. Stand with your feet shoulder width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees, come up and repeat.

A Simple Routine You Can Follow

The NHS recommends older adults should aim to be physically active every day and try to do at least 150 minutes of moderate activity per week¹.

If you’re new to yoga:

Start with 1-2 short sessions a week
Focus on gentle styles such as chair or beginner yoga
- Chair yoga can be great for people⁶:
  - With balance issues
  - Looking to start slowly
  - Who would feel more confident starting out seated
- Gradually increase duration as your confidence and strength improve
- Always move within a comfortable, pain-free range

Top Tips

If you experience joint pain it can be easy to avoid exercise, but many studies have shown that gentle exercise can help the symptoms of arthritis, easing pain and stiffness³.
As with any exercise, be sure to stay hydrated! You can lose a lot of fluid when exercising so you’ll need to drink more to replace it⁷
Take breaks when needed and listen to your body
Remain consistent

Yoga FAQs

How often should I do yoga?

If you’re in good health, yoga is safe to do every day. However you may wish to leave rest days between workouts to allow your body time to recover⁸.

Is yoga safe for joint pain?

Yes, yoga has been shown to reduce arthritis-related pain, improve joint function, build strength and promote relaxation⁹.

What if my joints or muscles ache after yoga?

It is normal to feel sore after exercise. This is because exercise can cause microscopic injuries to your muscles called delayed onset muscle soreness¹⁰. Be sure to hydrate after exercise, eat something high in protein to help repair and build muscles, stretch or take a hot bath¹¹.

Other ways to stay active as you age

“Flarin really helped with the stiffness in my joints”

Flarin Customer

Flarin Patient Information Leaflets

References