How to Reduce Wrist Pain While Doing Yoga

How to reduce wrist pain while doing yoga

One of the biggest complaints for people who want to try yoga is that it will cause pain. Wrist pain is often at the top of the list. Many of yoga’s floor poses require you to hold some of your weight on your wrists. These poses can be challenging if you have conditions like arthritis or carpal tunnel syndrome. Here are a few ways to reduce your wrist pain while doing yoga.

Shift the Weight from Your Wrist

The good news is that doing yoga can often help wrist pain. Of course, if you have a significant wrist injury, you should avoid floor work or poses where you rest your body weight on your wrists.

However, the problem might be where you shift your weight to. You want to keep your weight from resting on your wrists, even during poses like the downward facing dog. Make sure to distribute your weight to all the muscles of your body, including your back, legs, abdominal muscles, arms, and shoulders. If you feel excess pressure on your wrists, adjust your body position in the pose until you find relief.

Hold Your Wrist Correctly

If your wrists continue to hurt while doing yoga, check the proper position of the pose. You might be holding your wrist incorrectly. For example, you may be placing your weight on the side of your wrist or keeping your fingers close together. Spread your fingers out. This allows the pressure to rest on your whole hand and not just your wrist. Using props like yoga blocks can also help with some moves. Using a thinner mat may help as well. The thick mats are cushiony and soft, but sometimes using them causes your wrists to move in odd ways, which puts more pressure on them.

Treat the Cause of Your Wrist Pain

It is just as important to treat the cause of your wrist pain. Don’t just try to push through with the existing pain. Even if you use props and change your positioning, the original cause will continue bothering you. See your doctor to determine why you have wrist pain. It could be a medical condition like arthritis, carpal tunnel syndrome, or simple inflammation. Treatment such as medication and physical therapy to surgery might be what you need.