Osteoarthritis (OA) affects over 595 million people globally, causing pain, stiffness, and reduced mobility in joints—especially the knees. Knee osteoarthritis is particularly prevalent among these individuals. As first-line therapy, exercise plays a vital role in reducing symptoms and improving physical function in OA patients.
But between yoga and conventional strengthening workouts, which one is more effective for managing knee OA symptoms? A recent randomized clinical trial has an answer—and it may surprise many clinicians and patients alike.
THE CLINICAL TRIAL: YOGA VS STRENGTH TRAINING
Researchers in Southern Tasmania conducted a head-to-head comparison between yoga and a standard strengthening program. Their aim was to assess which intervention—if any—offered greater relief for individuals with knee osteoarthritis.
The 24-week study, published in JAMA Network Open, involved 117 adults suffering from moderate knee pain.
Participants scored 40 or more on a 100 mm visual analog scale (VAS) for pain, a tool commonly used in clinical trials. The group was split into two: 58 people followed a structured yoga routine, and 59 participated in strength training exercises. Both groups were majority female, with over 70% women in each.
TREATMENT PLAN AND DESIGN
For the first 12 weeks, all participants attended two supervised sessions and completed one home session per week. This was followed by a second 12-week phase with three unsupervised home-based sessions per week.
The trial aimed to measure changes in knee pain, using VAS scores as the primary benchmark for effectiveness. Secondary outcomes included quality of life improvements, depressive symptoms, and overall joint function.
NO CLEAR WINNER, BUT BOTH IMPROVE PAIN
After 12 weeks, both yoga and strength groups showed reduced knee pain and improved physical ability. The difference in VAS pain score between the groups was just −1.1 mm, far below the 15 mm margin required for clinical significance.
In simpler terms, neither method outperformed the other, but both clearly helped manage knee osteoarthritis symptoms effectively. “Yoga proved to be just as beneficial as strengthening exercises,” the study’s authors wrote. This means yoga now qualifies as a valid, evidence-backed option for patients seeking non-drug relief from knee OA.
HOW EACH METHOD WORKS DIFFERENTLY
Though outcomes were similar, the mechanisms behind the pain relief differ between the two interventions. Strength training targets the muscles surrounding the knee to reduce mechanical stress and improve joint stability.
Yoga combines physical postures, controlled breathing, and mindfulness to relieve stress and enhance flexibility. “Both methods offer unique therapeutic benefits for joint health and mental well-being,” the authors added.
The integration of yoga could also address depressive symptoms often associated with chronic pain conditions like knee osteoarthritis.
CLINICAL IMPLICATIONS: EXPANDING PATIENT CHOICES
This trial strengthens the case for yoga as a legitimate clinical recommendation for knee OA. It is especially beneficial for patients hesitant about gym-based strength training. “Given that yoga is no less effective, it should be considered either as an alternative or complementary option in knee osteoarthritis care,” researchers noted. Incorporating yoga may offer a more holistic approach, blending physical movement with mental and emotional health benefits.
Patients who prefer low-impact, mindful movement now have validated support for their exercise choice.
ADDRESSING PREVIOUS LIMITATIONS IN YOGA RESEARCH
Previous studies exploring yoga’s effectiveness in knee osteoarthritis treatment have been criticized for small sample sizes and inconsistent diagnostic standards. This well-structured study fills that gap with stronger methodology and a larger participant pool.
By applying clear inclusion criteria and a controlled design, the research offers a more reliable evidence base for clinicians. It also underscores the need to continue examining alternative and complementary therapies under rigorous scientific conditions.
A BROADER VIEW OF NON-PHARMACOLOGICAL THERAPIES
Medical professionals and policymakers are increasingly calling for non-drug interventions to manage chronic musculoskeletal diseases.
With growing concerns around overprescription and side effects of medications, lifestyle-based interventions are gaining ground. Exercise therapy—including yoga—is cost-effective, sustainable, and adaptable to individual needs. This study adds to the growing recognition of movement-based care in modern knee osteoarthritis treatment guidelines.
TWO PATHS, ONE OUTCOME
Whether choosing yoga or traditional strength training, people with knee OA can benefit from regular, structured movement. The study confirms that both approaches yield similar reductions in pain and improvements in function.
Ultimately, the “best” method may come down to individual preference, accessibility, and comfort. As researchers concluded, “Yoga is not inferior to strength training—it is a safe and effective option worth offering to knee osteoarthritis patients.”
This opens doors to more personalized and diverse approaches in managing a condition that affects millions around the world.
