November 13, 2019

Yoga Can Ease Fibromyalgia Pain

For people suffering from fibromyalgia and other chronic pain illnesses, yoga has now been proven both to help ease the pain and cope more efficiently with the pain. Participants report feeling muscles relax that have felt perpetually locked in spasm and a deep sense of relaxation that carries over in daily life from regular participation in restorative yoga.

The study, conducted by researchers from the Oregon Health & Science University in Portland, looked at 53 women diagnosed with fibromyalgia. Twenty-five of these women participated in a “Yoga of Awareness” program once a week (including gentle stretching, mindfulness meditation, breathing techniques, and applying yoga principles to optimal coping); the remaining 28 participants did not take part in the yoga instruction program.

Participants in the study followed a specific routine that introduced them to yoga poses and practice in general, and specific yoga-based pain coping techniques. Classes consisted of a set series of sections or phases, including 40 minutes of gentle “stretch” poses (or asanas, as they’re called in yoga), followed by a 25-minute meditation and a 10-minute session where participants practiced pranayama, or yogic breathing techniques. The yoga classes were followed by lectures and presentations on how to use yoga principles to copy with physical pain and a group discussion geared around how participants could incorporate a home-based yoga practice in their lives.

Three months after the program began, the women who had been assigned to the yoga protocol reported reduced pain and fatigue. They also demonstrated more effective strategies for coping with the pain that they experienced, with less “catastrophizing, self-isolation, and disengagement.”

One of the best resources on the web for yoga is Yoga Journal’s website. You can learn more about this ancient mind-body practice and get instructions on simple asana sequences you can do at home. Another excellent resource is Kelly McGonigal’s Yoga for Pain Relief (available from Amazon).

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