For many people, the monsoon brings not just rain and cooler weather, but also joint pain. Pain in the knees, hips, or lower back often gets worse during this season, making it harder to move around or do daily activities comfortably.
Doctors say this seasonal pain happens due to a drop in atmospheric pressure and temperature can cause the tissues around your joints to expand or swell slightly, putting pressure on nerves leading to pain and stiffness. Due to the low sunlight exposure, your body ends up getting less vitamin D, a key nutrient that supports bone health and reduces inflammation.
According to Dr. Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Center, joint pain during monsoon is especially common in people with arthritis, old injuries, or low bone strength.
“The combination of weather-related swelling and poor vitamin D absorption makes joints more sensitive to pain,” he says. “But the good news is that regular, gentle movement like yoga can make a big difference.”
Yoga has long been recommended as a safe, natural way to manage joint pain. Unlike high-impact exercises, yoga uses slow, controlled movements and stretches that help improve flexibility, reduce stiffness, and strengthen the muscles around the joints. It also improves blood circulation and helps release feel-good hormones that can reduce the brain’s perception of pain.
A 2021 research paper in BMC Musculoskeletal Disorders found that regular yoga practice significantly reduces pain and dysfunction in people with osteoarthritis and other joint issues.
Dr. Shetty recommends starting with four simple yoga poses during the monsoon, which can be done safely at home. These poses not only offer relief from joint pain but also help support long-term mobility and strength.
1. Thunderbolt Pose (Vajrasana)
How to do it:
Kneel down, place your feet slightly apart, and sit back on your heels. Keep your spine straight, place your hands on your thighs, and take deep breaths. Hold the position for 5 to 10 minutes.
Why it helps:
This pose reduces knee and ankle stiffness and helps in digestion, which can lower inflammation. Ayurveda also recommends this pose after meals for joint health.
Avoid if: You have varicose veins or recent knee injuries.
2. Mountain pose (Tadasana)
How to do it:
Stand straight with your feet together. Inhale, raise your arms up, and lift your heels to stand on your toes. Stretch upwards and hold for 10–15 seconds. Then slowly return to your normal position.
Why it helps:
Tadasana improves posture, balance, and alignment of joints. It also helps with body coordination.
Avoid if: You have vertigo or balance issues.
3. Bridge posing (centurance)
How to do it:
Lie on your back, bend your knees, and keep your feet hip-width apart. Press your feet and arms into the ground, inhale, and lift your hips. Hold for 15–30 seconds, then slowly lower back down.
Why it helps:
This pose strengthens the lower back, hips, and knees, and improves blood circulation to the spine. It also helps reduce back pain.
Avoid if: You have neck injuries or have had spinal surgery.
4. Half Spinal Twist (Ardha Matsyendrasana)
How to do it:
Sit with your legs stretched out. Cross your right foot over your left knee. Place your right hand behind you and your left elbow on the outside of your right knee. Gently twist your body, hold for 15 seconds, and repeat on the other side.
Why it helps:
This pose increases mobility in the spine and hips, and also improves digestion, which supports joint health.
Avoid if: You have serious spine problems or are pregnant.
Don’t ignore joint pain
Dr. Shetty says it’s important to move your body regularly to prevent stiffness and weakness. He adds, “Yoga not only helps the body, but also calms the mind, which can reduce how we feel pain.”
He advises starting slowly and always under the guidance of a yoga expert. If you have any chronic health conditions or autoimmune diseases, consult your doctor before starting yoga.
With regular practice, these simple poses can help you stay pain-free even during heavy monsoon days.
