Fibromyalgia is defined as chronic pain, stiffness and tenderness of the muscles, tendons and joints. While the exact cause of fibromyalgia is not clear, illness, injury and even stress can be contributing factors. Conventional medical treatments may include medication and physical therapy. The holistic health approach to chronic pain includes stress-relieving techniques such as meditation and yoga.
Types
Yoga is an ancient practice which involves more than just stretching. It is a philosophy which advocates proper diet, deep breathing, meditation, ethical living (karma) and physical conditioning (hatha yoga). This last area of yoga is the one that most Westerners know. Different styles of hatha yoga can be used by patients with fibromyalgia to help manage pain. The most well-known are: Iyengar (which focuses on proper alignment and form), vinyasa (which focuses on connecting movement to breath), ashtanga (which focuses on building strength and flexibility), and Bikram (also known as hot yoga).
Features
Meditation and deep breathing exercises (pranayama) can alleviate stress and help control pain levels. Additionally, certain yoga postures help relieve stress and pain in the body. Some basic yoga asanas that may help those suffering from fibromyalgia include: uttanasana, or standing forward bend, which helps alleviate stress, especially in the spine; upavistha konasana, or wide-angle seated forward bend, which helps to open the hips and relieves tension in the legs; ardha matsyendrasana, a deep spinal twist which stimulates digestion and cleansing, and helps to move energy up and down the spine; and halasana, or plow pose, which helps relieve back pain and improves sleep.
Time Frame
Even though it has become popular in both alternative and traditional medical circles, yoga is not a magic bullet for pain. It takes time to feel the benefits of yoga. Depending on the individual level of pain, and dedication to yoga practice, pain relief may take anywhere from a few days to a few weeks of regular practice. Whether yoga is practiced daily or weekly, the key is consistency.
Expert Insight
According to experts at the Mayo Clinic, yoga may help control chronic symptoms, such as depression, pain, anxiety and insomnia. It can also help reduce stress, manage body weight and increase flexibility and improve overall physical fitness. One study, published in the "Journal of Alternative and Complementary Medicine" in 2007, showed that weekly relaxing yoga sessions significantly helped reduce the pain levels of women suffering from fibromyalgia (FMS) after an eight-week period. Researchers concluded that yoga was a valid therapy in the treatment of FMS.
Misconceptions
There is a misconception that you have to be in top physical shape or extremely flexibility in order to practice yoga. This is not true. Yoga postures can be modified to accommodate many fitness levels and those with physical limitations. Always consult a doctor or health care practitioner before beginning yoga or any fitness program.
