If you experience irritable bowel syndrome (IBS), is diagnosed with inflammatory bowel disease (IBD), or facing other digestive issues and stomach pain in your daily life – you might have considered if it's safe to exercise and practice yoga? Perhaps you've been concerned that exercising could worsen the symptoms? Or maybe you find that your symptoms prevent you from being physically active?
I'll hear it once in a while: 'Is it really safe to practice yoga when I have a digestive system disease?' and 'Does it have any effect at all?' To help you feel safe and at ease when you move and practice yoga, I've delved into numerous research articles specifically addressing this. Here, I will share some key points from the following two research articles:
- Non-pharmacological therapies for inflammatory bowel disease: Recommendations for self-care and physician guidance (Duff et al., 2018)
- Exercise therapy for patients with irritable bowel syndrome: A systematic review of randomized controlled trials (Zhou et al., 2018)
In the research article by Duff et al., the researchers point out that exercise can have a beneficial effect on both IBD, IBS, and other digestive issues. The exercise does not need to be more than low to moderate intensity for positive effects to be measured. They measured, among other things, during their studies that the quality of life for people with IBD increased, inflammation was reduced, and both disease activity and fatigue decreased.
The researchers state that the vast majority will experience an improvement in their symptoms through physical activity, and only a few may experience mild worsening of symptoms. In these cases, it may be advisable to have a personalized physical activity program, and it can be a good idea to start gently and receive support throughout any training regimen.
They also examined the effect of meditation in the case of IBD, and explain that it is appropriate to work on stress reduction and engage in activities promoting overall well-being to improve the quality of life – both in general and more specifically in connection with IBD and digestive issues.
The other research article, by Zhou et al., looks into the direct effect of yoga on IBS and IBD. In the article, six studies were analyzed, and based on these, the researchers write that yoga can be safely performed with IBS and IBD, and that yoga may even help reduce pain, constipation, nausea, and diarrhea. At the same time, the article highlights that yoga can also contribute to reducing stress, anxiety, and avoidance behavior (for example, we avoid feeling our emotions).
As with all other research, there are limitations to these articles, including, in these cases, the use of smaller sample sizes. Always remember to listen to your own body, and only do what feels okay for you.
Getting started with physical activity can be exhausting and challenging, but I hope this post can give you a sense that it's safe to move – and that movement doesn't necessarily have to be more than low to moderate intensity to be beneficial.
Yoga has made a tremendous difference for me and my digestion, providing tools to manage pain, stimulate digestion, and calm down my nervous system. Now, after doing my degree and YTTs and significant personal experience, I am ready to support you on your own journey towards a more balanced gut and mind. Please reach out if you have any questions or need support or coaching on your journey.
You can access the articles here:
https://pubmed.ncbi.nlm.nih.gov/30232834/
https://pubmed.ncbi.nlm.nih.gov/30065553/
Happy moving!
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