Yoga for Bursitis: Gentle Moves to Reduce Pain and Improve Mobility

When yoga for bursitis, a low-impact movement practice designed to reduce joint inflammation and restore mobility. Also known as therapeutic yoga, it’s not about flexibility—it’s about controlled, mindful motion that takes pressure off swollen bursae and helps your body heal naturally. Bursitis happens when the fluid-filled sacs (bursae) that cushion your joints become inflamed, often from overuse, injury, or repetitive motion. Common spots include the shoulder, hip, elbow, and knee. If you’ve been told to rest, ice, and take NSAIDs, you’re not wrong—but adding yoga can help you move better while healing.

Yoga doesn’t force your joints into painful positions. Instead, it teaches you how to move with less strain. Poses like modified child’s pose, a gentle stretch that releases tension in the hips and lower back without compressing inflamed bursae or seated forward bends, a calming stretch that eases hip and hamstring tightness linked to bursitis help create space around the joint. Breathing deeply during these poses also lowers stress hormones that can worsen inflammation. Studies show that people with chronic joint pain who practice yoga regularly report less pain and better function—even without drugs. It’s not magic, but it’s science-backed.

What makes yoga different from stretching or physical therapy is the focus on awareness. You learn to notice when a movement feels off, and you adjust before pain flares up. This is key for bursitis, because pushing too hard can make it worse. You’ll also find that yoga improves circulation around the joint, helping your body flush out inflammatory chemicals faster. And since many people with bursitis also deal with weak surrounding muscles, yoga gently rebuilds strength without impact—like a quiet reset button for your body.

Not every pose works for every person. If your hip is inflamed, deep lunges might hurt. If your shoulder’s affected, overhead reaches could flare things up. That’s why the best yoga for bursitis is personalized. You don’t need to do 60 minutes. Even 15 minutes a day, done slowly and with attention, can make a difference. Look for classes labeled "gentle," "restorative," or "therapeutic"—and always tell your instructor about your condition. They can offer safe modifications.

What you’ll find in the posts below are real, practical tips from people who’ve been there. You’ll see how others used yoga to cut down on pain meds, what poses helped most with hip or shoulder bursitis, and how to avoid common mistakes that make things worse. There’s no one-size-fits-all fix, but with the right moves, you can regain control—without surgery or heavy drugs.