What Is Fibromyalgia And How Can Yoga Help With It?
It is a challenge on an everyday basis for an individual suffering from fibromyalgia. It is a disorder characterized by acute pain, especially in muscles and joints. Fibromyalgia pain is usually centered in back or neck and is generally accompanied by arm and/or leg pain. Fibromyalgia Pain may be severe during entire day and less intense during nighttime. There are 18 painful tender points or trigger points identified causing Fibromyalgia. Pain is intolerable because of severe intensity and widespread distribution of tender spots.
Although physicians have very little to offer in terms of treating fibromyalgia, yoga goes at great length in relieving fibromyalgia pain and its symptoms.
Yoga is a healthy and best way to cope up with fibromyalgia pain since it goes a long way in stretching the muscles and helping in coping up with the acute pain which fibromyalgia brings. If you are able to work these yoga poses in your routine, it will go a long way in helping you cope up and minimize fibromyalgia symptoms.
Yoga for Fibromyalgia: 4 Best Asanas To Relieve Painful Tender Points
Described below are four excellent yoga poses which any person can get into his/her routine in order to get relief from the pain and symptoms of fibromyalgia or FMS.
Downward Facing Dog Pose or Adho Mukha Svanasana To Provide Relief from Fibromyalgia Pain
Adho Mukha Svanasana is an excellent yoga pose to stretch the back. If one does it against a wall, it helps in reducing too much pressure on back and legs. Fibromyalgia pain is widespread over neck, shoulder, upper arm, lower back, thigh and buttocks. There are 18 painful tender points identified causing Fibromyalgia. Performing Facing
Downward Pose or Adho Mukha Svanasana helps in stretching your shoulder, upper arm, lower back, thigh and buttocks muscles, if done regularly Adho Mukha Svanasana can not only provide relief from fibromyalgia pain but it can also prevent pain in these tender trigger points.
How Is Downward Facing Dog Pose Or Adho-Mukha Asana Yoga Pose for Fibromyalgia Done?
To do this yoga pose for fibromyalgia, face the wall giving at least three feet space. Stretch arms out and lean towards wall. When hands meet the wall, gently slide them downwards until your core becomes parallel to floor. Slide the feet back creating an angle of 90 degrees. Now, push against wall, stretch the back, and take deep breaths.
Yoga Side-Angle Pose or Utthita Parsvakonasana To Provide Relief From Fibromyalgia Pain in the Legs
How Does Side-Angle Pose Or Utthita Parsvakonasana Help Fibromyalgia Pain?
Common fibromyalgia symptoms are pain in muscles and joints, joint stiffness, sleep disturbance, and cognitive symptoms like stress, anxiety and depression. Fibromyalgia pain is widespread over neck, shoulder, upper arm, lower back, thigh and buttocks. Performing Side-Angle Pose or Utthita Parsvakonasana pose stretches the abdomen, groin and the waist as well as strengthens the leg, knee and ankle and also helps in preventing cramping in legs. Since this exercise involves twisting of the spine, it helps with digestion, opens up the chest muscle, strengthens shoulder muscle and improves body posture and balance. Collective benefits of Side-Angle Pose or Utthita Parsvakonasana on the muscles, joints and body stiffness is very helpful for fibromyalgia patients and can also prevent pain in these tender points.
How Is Side-Angle Pose Or Utthita Parshvakon-Asana Yoga Pose for Fibromyalgia Done?
To do this yoga pose for fibromyalgia, stand with the feet about three feet apart. Raise the arms alongside yourself at shoulder level. Turn the right foot out to point away from body. Bend right knee when lunging towards right and rest the right elbow on right knee. Lean the left arm overhead. Turn the head so as to look upwards and lower down the right hand to touch ground on outside of the right foot. Now, do this for left side.
Yoga Triangle Pose or Trikonasana For Fibromyalgia
How Does Triangle Pose or Trikonasana Help Fibromyalgia Pain?
Trikonasana helps in stretching legs, helps in pain relief in torso and also improves respirations. It improves the flexibility of the lumbar and thoracic spine which in turn helps relieve backache. It is also helpful for people with cervical spine problems like neck sprains by improving stiff neck. Triangle pose yoga or Trikonasana is also beneficial for shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs. Collective benefits of Triangle pose yoga or Trikonasana on the muscles, joints and body stiffness helps fibromyalgia patient get relief from painful fibromyalgia tender trigger points provided it is done regularly and in a correct manner under the guidance of an expert.
This is similar to the Side-Angle pose discussed above.
How Is Triangle Pose Or Trikona Asana Yoga Pose for Fibromyalgia Done?
To do this yoga pose for fibromyalgia, go from Side-Angle Pose looking towards extended left arm. Return right elbow to rest on the right knee for support as you stretch the right leg back to a straight position. Drop the right hand back down to ground. You can feel the hips open up, the back stretch, and the legs stretching out.
Yoga Reclined Hip Opener Pose for Fibromyalgia
How Does Reclined Hip Opener Pose Help Fibromyalgia Pain?
This yoga pose helps open up the hips and stretches out the pelvic area thereby relieving muscle tightness as well as pain associated with fibromyalgia.
How To Do Reclined Hip Opener Yoga Pose for Fibromyalgia?
To do this yoga pose for fibromyalgia, lie on the back with knees bent and feet on ground. Bend the left leg, bringing the left knee to chest. Move the left foot to rest on right thigh just above knee. Hold on to back of right thigh and slowly start pulling towards the torso. One should not pull the leg to an extent that it becomes painful. It should be just enough that there is a feeling of a smooth stretch. Lower the leg back to ground and repeat it in the opposite side.