Fibromyalgia is nothing but a specific type of arthritis. It is very common nowadays among most women and men. We often tend to go to a doctor and take the prescribed medications immediately, but we never pause to think about natural and long term remedies for the same. Hence, here we come up with yoga poses for fibromyalgia. These are some of the yoga poses that focus on treating pain due to fibromyalgia.
In case you have fibromyalgia, why wait! Continue reading this article and guide to know more about the best yoga for fibromyalgia. While there are several medications available, please note that natural solutions and physical fitness is required for longer-term benefits and relief from this condition.
What is Fibromyalgia?
Before we begin learning about the benefits of yoga for fibromyalgia, let us know exactly what causes this disorder. Fibromyalgia is a disorder that comes up with severe musculoskeletal pain along with other concerns such as fatigue, sleep loss, mood swings, and pain. Most of the time, this disorder begins after trauma, severe injury, or physiological stress. Women are known to be more prone to fibromyalgia compared to men. It is sometimes accompanied by bad headaches too. Along with medications, one must work towards relaxation techniques and stress-free life to overcome this sickness.
Can Yoga Help To Cure Fibromyalgia?
Are you wondering can yoga help fibromyalgia? There is nothing like permanent medication or specific treatment for this concern. This disorder is triggered by trauma or stress, which requires peace of mind, relaxation, and well-being of mental health. Hence, though medications are given, the doctors also advise practising yoga and similar health fitness exercises to treat and work towards alleviating fibromyalgia pain. Some of the best types of yoga for fibromyalgia is recommended for getting relief from pain caused by fibromyalgia.
Symptoms and Causes of Fibromyalgia
Given that we saw how yoga help fibromyalgia, let us also know first the major of symptoms and causes of fibromyalgia.
The exact cause for fibromyalgia can not be determined, as various factors are involved in causing this disorder.
- In case one happens to suffer from fibromyalgia, then genetics may be one of the factors and causes. The genetic mutations can make you susceptible to the same.
- Any surgery or health issues can also lead to this disorder
- If anyone is suffering from severe physical and emotional trauma, along with stress, then this can also be a trigger for fibromyalgia.
The various symptoms for fibromyalgia include,
- Severe pain above or below the waist recurring for three months or more
- Fatigue and tiredness throughout the day, sleeping for a long time, or not able to sleep due to pain.
- Inability to focus and pay attention to any task and disruption of activities of daily living.
Yoga for Fibromyalgia:
Given that we have now seen symptoms, causes, and is yoga good for fibromyalgia, let us see a few yoga asanas for the same.
1. Warrior Pose:
One of the least known poses for treating and relaxing fibromyalgia is the popular warrior pose. This pose is also known as Virabhadrasana. It is immensely helpful to keep muscles strong and also to seek the peace of mind. This is among popular traditional asanas, which helps significantly to relax muscles in the arms and back. Any stress is relieved, and relaxation is achieved with this.
How To Do:
- Stand erect
- Lean forward and keep your right leg a step ahead of you by bending your knee
- Stretch the other leg backward
- Now breath in and breath out in relaxation
- Join your hands above and look up as in you are doing namaskar
- Focus on what you are doing
- If you have diarrhea or a spinal disorder, avoid this pose.
2. Cobra Pose:
The cobra pose also is known as Bhujangasana. It is quite popular among yoga enthusiasts and works towards strengthening the chest and the back. The pose helps to work on sensitive areas and ease the stretching. This is quite a popular yoga for fibromyalgia pain.
How To Do:
- Lie on the floor in a relaxed manner, face facing downward
- Keep palms on the floor and elbows to support the body
- Straighten the arms until the upper side of the body raises from the floor
- Inhale and exhale at the same time
- Your chest area would be stretched out
- Hold this asana for 30 seconds and come back to the original position.
- If you are pregnant or have a back injury, do not attempt this pose.
3. Corpse Pose:
The corpse pose is known as Savasana and is quite popular. This pose helps to relax and calm the mind immensely, and relieve it of any stress, and bring in the peace of mind. It is not just about lying down, but the corpse pose teaches us to ignore the outside world and seek mental peace. All the muscles are relaxed during this pose.
How To Do:
- Lie down flat on your back
- Breath in slowly and relax your mind
- Forget about the outside world
- Continue the same with breathing in and out slowly and in a relaxed manner
- Remain in this yoga pose until you are ready.
4. Bridge Pose:
The bride pose, also is known as Setu Bandha Sarvangasana, is a popular one for those who suffer from severe leg and back pain. This pose is known to relax the muscles and spine down and reduce the pain if done regularly. It reduces the discomfort of pain and muscle aches immensely and works towards providing relief. If you are still wondering about can yoga cure fibromyalgia, you must try this one out.
How To Do:
- Lie down flat on the floor
- Bend the knees first and keep the heels flat on the floor
- Raise your body from the floor, by keeping your arms straight and intertwined
- Keep exhaling and inhaling
- Hold this pose for around 30-45 seconds
- Exhale slowly
- Return to the original position
- Those with neck injury or surgery should avoid this pose.
5. Standing Forward Bend Pose:
This standing forward bend pose is also known as Uttanasana and is quite a wonderful and amazing posture to relax the entire body. The pose requires one to bend down and touch the back of your feet. This can be modified according to one’s flexibility.
How To Do:
- Stand straight
- Place feet hip-width apart
- Bend forward
- Try and place the palms on the floor
- Those who are not able to reach the floor can try extending themselves and hold the back of your ankles
- Stay in this position for 45 seconds
6. Child Pose:
The child pose, also known as Balasana, is not very well established in the yoga world. This pose is named after a posture where children are often spotted in on the floor. This helps immensely to calm down the mind, work on stimulating oneself, being happy, and focus on breathing. This is known as great yoga help with fibromyalgia pain.
How To Do:
- Sit on your knees
- Spread your knees hip-width apart with both the big toes touching
- Keep your spine erect
- Exhale and bend forward with your torso between thighs
- Keeps arms extended behind
- Bend in completely and place your head slowly on the floor
- Stay in for a minute or two
- If you have knee pain, it is better to avoid this yoga pose.
7. Legs Up The Wall Pose:
This is among the most popular inversions of the body during a yoga pose, which helps to calm down the body and stretch the muscles near hips and legs, making them relax. The blood circulation of the legs area is improved and helps to reduce any swelling or pain.
How To Do:
- Lie on the floor near the wall.
- Lift up your legs in a perpendicular manner
- Let your legs rest on the wall in the right angle variant.
- Place both your palms stretched apart and lie down in a relaxed manner
- Maintain that pose and relax.
8. Breathing Exercise:
Also known as pranayama, this breathing exercise in yoga is popular and has several variants to it. The breathing exercise helps one to channel the energy in the right direction, relax, and relieve the stress completely and work towards being stress-free. This yoga exercise for fibromyalgia helps one to forget about one’s surroundings and any pressure mentally.
How To Do:
- Sit on the floor in a relaxed manner
- Place both your palms on your thighs
- Close your eyes
- Inhale and exhale deeply
- Try and focus on your breathing
9. Cobbler Pose:
The cobbler pose is known as the butterfly pose by many. It is called as Baddha Konasana, which is yoga to help open the hips and knees. It also helps to focus on body flexibility, work immensely on focusing and concentrating, and relieve the pain giving a good stretch to the muscles.
How To Do:
- Sit on the floor
- Extend and stretch both your legs in front of you
- Hold your ankles and pull it inwards towards your groin
- Hold this position and do not strain too much
- Keep the knees close to the ground
- Breathe slowly and steadily
- Release the position by releasing your hands and stretching your legs.
We have detailed the best yoga poses for fibromyalgia. Please let us know if you have tried any of them, which one suited and helped you the best. These are quite popular and focus immensely on providing relief from pain. These exercises help you relax physically and mentally. They help you stay stress-free. Try this yoga to help you with fibromyalgia. Do let us know your thoughts and ideas; we would love to hear from you!
These yoga poses are to be practised only after permission is obtained from certified healthcare providers. They are indicative and merely generic, and hence, it is advisable for anyone to consult a professional doctor before undertaking yoga for obtaining relief from fibromyalgia.
Frequency Asked Questions And Answers:
Q1. Can Aerobic Exercise Be Done During Fibromyalgia?
Ans: Aerobics are considered to be an ideal way to improve one’s quality of life, avoid stiffness, and pain. It helps to relax muscles and relieve stress too. Try doing aerobics on doctor’s advice for fibromyalgia.
Q2. How Does Good Food and Diet Help Fibromyalgia?
Ans: Food that is high in lean fiber, proteins, and lower in the carbohydrates are generally recommended for fibromyalgia. It is always beneficial to have a well-balanced diet to get an overall boost the general health and well-being of one’s body by having whole grains, fruits, and low-fat dairy.
Q3. Can Children Also Have Fibromyalgia?
Ans: Generally, this condition is more noticeable in adults. It tends to appear either in early adulthood or in middle age. It rarely occurs in children below the age of 4 and tends to begin between the ages of 11 and 15 in children.