The power of alignment: Yoga therapy for dental hygienists

Physical alignment: Posture and ergonomics

Due to the high number of dental hygienists who experience work-related pain, new tools and resources are essential. Hygienists spend much of their day sitting, leaning, twisting, reaching, and rounding to work effectively inside patients' mouths. As a result, neck, lower back, hips, upper back/shoulders, and hands/wrists are common areas of pain and injury.¹

While improving chairside ergonomics is crucial, it’s equally important for hygienists to engage in practices that support their posture and physical well-being. Yoga has been shown to reduce tension from tight, overworked muscles, improve circulation, build strength, and rebalance the body from prolonged sitting.^4-6

Developing a consistent yoga therapy practice could help dental hygienists reduce the risk of injury and pain while improving posture and alignment. I recommend classes that focus on therapeutics, alignment, and restoration; classes that are slow and intentional allow practitioners to focus on their body and movements without risking injury.

Yoga can also be used to help with specific areas of the body. For example, if a hygienist has hand and wrist pain, they can focus on yoga stretches and strengthening practices for those areas, such as wrist rolls and prayer hands to stretch the palm of the hand.⁷

Yoga can also be implemented chairside throughout the workday. Stretches such as cat/cow, chest openers, lateral bends, forward folds, and gentle twists can be practiced during the morning huddle, in between patients, or at the end of the day to maintain health and reduce recovery time after work. These foundational postures help keep the spine and back healthy but stretches that focus on the whole body or specific areas of the body that need attention can also be included.

Mental alignment: Managing stress and mindset

One study shows that one in eight hygienists feel emotionally exhausted from work. Factors contributing to this stress include musculoskeletal pain, work/life balance, long working hours, lack of support, difficult patients, doubts about capabilities, and lack of management support.¹²

Yoga can help with stress too. It’s been shown to reduce stress and support a healthier functioning nervous system.¹³ One study found that symptoms associated with stress, anxiety, and depression were significantly reduced after 12 yoga sessions.⁸ Yogic breathing practices, or pranayama, help reduce stress and negative emotions while improving cognitive performance.⁹ Incorporating yoga, breathing practices, and meditation into regular routines can improve sleep, reduce stress, and enhance overall cognitive function.¹⁰

Since breath has a direct connection to the nervous system, hygienists can use breathing practices throughout the workday. One can take long, slow breaths, focusing especially on long exhalations, during stressful moments. This activates the parasympathetic nervous system, resulting in a feeling of calm in the moment.

Practices such as box breathing, which involves creating an even count for each part of the breath (inhale, retention, exhalation, and suspension), can be implemented during stressful times, difficult patient interactions, or between appointments. By implementing breath work, mindfulness, and yoga stretches into the daily routine at work, we reduce stress throughout the day and accumulation of stress at the end of the day.

Energetic alignment: Preventing burnout

The World Health Organization (WHO) defines burnout as a syndrome that results from chronic workplace stress that has not been effectively managed. It’s characterized by exhaustion, negative feelings toward one’s job, and decreased work effectiveness.¹⁴ Dentistry comes with its fair share of accumulated stress—physical, mental, and emotional—including carrying the weight of patient care, prioritizing the needs of patients, and toxic work environments.

Yoga, breath work, and meditation have all been shown to help with stress and burnout. Therefore, practitioners can use yoga as a whole, or parts of the practice to build resilience, combat fatigue, and prevent burnout.⁹

One practice that is incredibly supportive for stress and burnout is Yoga nidra. Yoga nidra, commonly known as “yogic sleep,” is a form of meditation (requiring no movement) that systematically relaxes the body and mind, promoting deep relaxation and restoration. This practice has been studied and shown to help with stress, sleep, and overall well-being.^15-17 Yoga nidra is great to do before bed or as a break during the workday.

Clinicians can also practice mindfulness and meditation at work to increase present-moment awareness, calm, and focus to improve stress resilience over time. Practices such as body scans and progressive muscle relaxation are easy options. A body scan means taking a few moments to slow down and bring awareness to different parts of the body. Progressive muscle relaxation is similar but focuses on relaxing each part during the scan.

Yoga therapy offers dental hygienists a holistic approach to achieving physical, mental, and energetic alignment, helping them manage pain, reduce stress, and prevent burnout. By incorporating yoga into their daily routines at work and home, dental hygienists can enhance their well-being and thrive in their profession.

Editor's note: This article appeared in the Aug/Sept 2024 print edition of RDH magazine. Dental hygienists in North America are eligible for a complimentary print subscription. Sign up here.

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