Fibromyalgia: Uncertainty & Frustration in One's Life
It's not clear what the specific cause (s) of fibromyalgia are. I think that is what makes this disease so frustrating for those who suffer from it. For some the thought of even raising their arms is extremely painful; for others muscle aches & cramps keep them from having a restful sleep. Those that attend my yoga classes can come with various health concerns. My goal as their teacher is to learn and understand as much as I can so that I can aid them in their practice. Recently, I was introduced to a student who suffered from fibromyalgia. This disease is not one that I have encountered during my teaching.
As we took ourselves onto the mat and through our practice my goal was to pay attention to what asanas or movements were uncomfortable, painful; and the ones that could not be done. But first, I needed to do some research on this debilitating disease so that I could create a practice that could potentially help release the tension with in the body.
Causes:
From the research I have conducted there is not a clear catalyst.
- Is it an imbalance in the neurotransmitters in the brain; the way in which the brain processes pain signals?
- Mayo Clinic researchers have stated that: " symptoms often begin after an event, such as physical trauma, surgery, infection or significant psychological stress. In some cases the symptoms gradually accumulate over time with no identifiable triggering event." Is it activated by a "flight or fight" response?
- Affects an estimated 4 million people is the US. Worldwide estimates are 3-6%. Most prevalent in women- 75-90 % (https://fmaware.net/fibromyalgia-prevalence/)
- Musculoskeletal pains
- muscle aches & cramps, pain in tender joints, restless leg syndrome, coordination issues.
- Problems with depression, anxiety, weariness, headaches, difficulty sleeping, memory issues
- Neurological symptoms
- Tingling or numbness in the hands and feet
- Pain in the face or jaw (TMJ)
- Digestive problems: abdominal pain, bloating, constipation, and IBS (irritable bowel syndrome)
Through my research the consensus seems to be that though there are musculoskeletal pains if one suffers from fibromyalgia, it does not harm the muscles & joints as the pain is in the muscles & connective tissues.
18 trigger points in the neck, shoulders, upper arm, elbows, lower back, thighs, knees & lower bum.
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Sadly, there is no cure for fibromyalgia. I have had discussions with my student who suffers from this disorder and medications have been prescribed to help control the symptoms. In addition, finding ways to decrease the level of stress can help. This is where yoga can help. Hopefully, this is where I can help.
A yoga practice can:
- help release the tension that may be "trapped" with in the cramped muscles.
- work to strengthen muscles, aiding in flexibility, bending & stretching. Muscles that stay flexible are muscles that will be less prone to tighten & cramp.
- reduce stress; which can be a main trigger. The nervous system dictates to the body and the resulting symptoms. Yoga can help release the tension & anxiety that accumulates.
- aid in improving one's quality of mental health; calm body & mind.
- getting a good's night sleep is crucial to a healthy lifestyle.
- help improve spinal alignment; a body in line is supported
- Most importantly to anyone suffering from a musculoskeletal disorder is to "listen to your body." Focus on how it "feels" in your body.
- Listen to the signals that your body is sending out and take steps back: sharp pain that does not allow you to catch your breath, numbness & tingling in your arms & legs.
- Pranayama breathing techniques stimulate the parasympathetic nervous system, rest & digest:
- Nadhi Shodahana (alternate nostril breathing)
- Bramari (bumble bee breath)
- " Mindfulness meditation may provide an effective complementary treatment approach for fibromyalgia patients. Mindfulness may be most effective in decreasing fibromyalgia related pain and psychological symptoms." (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5693231/).
- Core-Power-Flow or Hot Yoga as they tend to be aggressive & intense, create heat which could potentially cause a flare.
- Inversions send blood to the head which could cause a migraine/headache.
- Yin-Restorative-Slow/Gentle-Hatha Yoga-Chair Yoga
- Water exercise
- Strength training
- Walking, biking
- PROPS are wonderful tools for supporting when the muscles are fatigued.
- blocks, strap, blankets, bolster, pillows
Yoga Asanas to consider for Fibromyalgia:
Standing Forward Bend/Uttanasana
Bridge/ Setu Bandha Sarvangasana
Cobra/Bhujangasana
Child's Pose/Balanasana
Legs up the Wall/Viparita Karani
Mountain Pose/Tadasana
Standing Backbend/Anuvittasana
Eagle Pose/Garudasana
Fish Pose/Matsyasana (supported w/blocks)
Side Angle/Utthita Parsvakanasana
Upward Facing Dog/Urdhva Mukha Svanasana
Chair Pose/Ardha Pavana Muktasana
Locust/Salabasana
Cat (Marjaiasana) n Cow (Bitilasana)
Resources:
National Fibromyalgia Association: https://fmaware.net/fibromyalgia-prevalence/
Diagram: https://www.aafp.org/afp/2015/0401/p472.html
CDC: https://www.cdc.gov/arthritis/basics/fibromyalgia.htm#:~:text=Fibromyalgia%20(fi%C2%B7bro%C2%B7my,pain%20than%20people%20without%20fibromyalgia.
Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-causes/syc-20354780
Alder-Neal, L., Adrienne & Zeidan, Fadel, "Mindfulness Meditation for Fibromyalgia: Mechanistic and Clinical Considerations.", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5693231/
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