Relieving Fibromyalgia Pain with Yoga

By Catherine Tardif, RYT, CPT

As sufferers of the condition we all know, there is no definitive test to diagnose Fibromyalgia Syndrome (FMS). A disorder marked by debilitating pain and exhaustion – its cause is still largely mysterious. Naturally, if you have Fibromyalgia, you want to know why.

Unfortunately, the list of what is known and generally accepted about FMS is small and rapidly changing.At this time it is classified as a neuroendocrine condition. This means that FMS seems to affect the way the body communicates pain to the brain and the systems that govern this communication and additional communication that occurs within your body. A study published in the Journal of Medical Virology in December 2003 found that a chronic viral infection appeared in the muscles of some FMS patients. Even so, some physicians still believe that FMS does not exist; instead they attribute symptoms such as severe pain, muscle tenderness, fatigue, and sleep troubles to a psychiatric problem. This misconception does little to help sufferers and can leave them feeling demoralized and discouraged.

Fortunately, yoga can provide two invaluable things to people with Fibromyalgia: hope and relief from symptoms. Though it is not a cure, yoga can offer better quality of life. A study in 1999 led by Patrick Randolph Ph.D., at Texas Tech University’s Health Sciences Center, found that a program of gentle yoga stretches and mindfulness meditation helped reduce pain and improved patients’ ability to deal with it. From my own experience as a Fibromyalgia sufferer and Yoga Teacher here is what I suggest for a yogic approach to managing FMS.

The Gentle Approach Regarding a Yoga Practice is Best. I recommend regular practice of at least 10 minutes of meditation, breathing and stretching. The beauty of this exercise form is that it is not necessary to be able to do all the postures. You can choose to work within your own limitations. I commonly remind my students “You are never the same person twice. Adapt your yoga routine accordingly.”

Symptoms Vary from Day to Day. On a good day it can be tempting to practice vigorously. While physical activity can be very helpful, it is important to begin slowly and progress gradually to avoid a flare-up of symptoms. On days when you are particularly tired, stick with restorative poses, such as legs up the wall and forward bends with a bolster. On good days practice backbends such as, Cobra or Upward Facing Dog to create more opening to breath and energy. Be sure to have some kind of inversion such as, Downward Facing Dog or Bridge. Inversions help relieve stress and doubles as an energy booster as well as a way to settle down. Always conclude with Corpse. Corpse pose is a conscious relaxation done lying down. It relieves insomnia and over all levels of fatigue. It also helps to rebalance hormones.

Learn When to Work Through PainMuch of the pain caused by Fibromyalgia seems to be due to inappropriate amplified nerve cells, so even though a posture might feel slightly painful, you are not damaging your muscles or connective tissue. It is important however, to differentiate between the dull discomfort that comes from stretching tight muscles, which is safe to work with, and the sharper pain that comes from compressing a joint or straining a ligament.

Reversing Energy Expenditure
Typically, people with Fibromyalgia are go-getters, with high energy levels, who give selflessly of their time and energy to others, more frequently than not putting others’ needs before their own. From an energetic expenditure perspective, the energy people with FMS expend dramatically exceeds the energy returned, leaving their energetic body depleted over time until the physical body finally follows.

Many behavioral shifts must take place to reverse the flow of energy so balance is achieved. Because sufferers do not reverse this energy expenditure on their own the body forces them to take care of themselves. The illness’ debilitating symptoms alone compel such care. But permanent behavior shifts need to occur as well.

The more debilitating the illness, the more sufferers need to help themselves by taking more time for themselves first before servicing others’ needs. This is the first step toward healing - a major and most difficult step. This is where yoga comes in. If you are new to yoga you may want to enroll in a beginner’s class or even private classes. Those of you already taking time out of your schedule to incorporate a yoga class or two see the benefits of treating your body to some revitalizing stretching and strengthening. This time for yourself in a healing and healthy way is a vital step toward reversing energy expenditure.

Try a Diverse Approach. In addition to postures, try breathing and guided imagery. Regular meditation can teach you to modulate pain and quiet internal chatter that can heap mental suffering on top of physical discomfort. As a sufferer of FMS I find western medicine, chiropractic, massage, and other forms of body work to be very helpful. (Choose a practitioner who has experience treating people with FMS).