This is a big yoga myth. Yoga is not a cure for chronic pain, fibromyalgia, any illness. But it really can help.
It is my mission to share the tools of yoga for fibromyalgia with you, but it is also my mission to dispel the idea that yoga is a panacea or a cure all.
It is simply one part of my whole of life wellness plan.
In this training I go through some of the myths, including that yoga is a cure for chronic pain.
https://youtu.be/MqOs9Ymblu8
We talk about:
The benefits (calming the central nervous system, relaxing, helping with sleep, pain etc.)
What “Yoga” isn’t
What my practice looks like as a yoga teacher with fibromyalgia
How you can do it
It ISN’T WHAT YOU THINK – it’s not 90 minute classes or being a pretzel!
Why do I talk about these things? Because I get so frustrated and sad when I hear that people with fibromyalgia won’t try yoga because of what they think it is. Or that it is touted as a cure all – and therefore cannot be any help at all.
Or, worst of all, when people have been put off by previous experiences of trying to cram their fibro body into a class that wasn’t made accessible for their needs. Especially if they ended up in pain for days.
Or jump in with both feet and join us in the Yoga for the Chronic Life virtual studio where you will gain access to unlimited yoga designed especially for fibro bodies.
Yoga Nidra for fibromyalgia is my jam. If you were starting to think that you need to be able to get onto the floor to experience the benefits of yoga for fibromyalgia -think again my friend.
Yoga Nidra is a guided meditation practice that can be done in your bed (with your heat pack). Or on the floor after a practice.
It can be done first thing in the morning to supplement a poor sleep. During the day as a rest (I do it every afternoon). In the middle of a flare. After work. Before sleep. And in the middle of the night during painsomnia. It really is awesome.
Yoga Nidra – Give it a Go!
How did that make you feel?
I really hope you felt relaxed, calm and maybe that you took a small catnap afterwards.
As a mama with small children, chronic fatigue, chronic insomnia and chronic pain – Yoga Nidra is my go-to for a fuel up. Every day after lunch I take my guided meditation in bed with my electric heat pad while the little ones nap or rest. It is my secret for coping with all the things. I hope that it helps you too.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
For unlimited access to yoga designed especially for fibro bodies, come and join Yoga for the Chronic Life virtual yoga studio. We have bed, chair, meditation (including yoga nidra), strengthening, restful yoga and more.
Would you like to learn more about yoga for fibromyalgia?
Legs on a cushion for fibromyalgia is my simplest, quickest way to get some restorative yoga in and it can be done in bed.
I am not kidding.
When I am not pregnant, and therefore allowed to lie on my back for prolonged periods of time, I do this pose right before I go to sleep.
Restorative yoga is a type of yoga that is passive, designed to calm the central nervous system and induce rest and relaxation. It is incredibly accessible, which is why I love it so much.
Legs on a Cushion for Fibromyalgia
How did that make you feel?
Hopefully super relaxed. Maybe you caught a nap afterward? That would be fab feedback to hear.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
But if you really want to go all in for a full restful yoga program that includes an entire module on using it to help with sleep – then check out Restful Yoga for the Chronic Life. It’s entirely self-paced and you can get started now.
Would you like to learn more about yoga for fibromyalgia?
If you have been around for a while, you may have noticed that I have a thing for supported child’s pose. Well, child’s pose in general. But the supported version has a special place in my heart.
Restorative yoga is a passive practice that helps to calm the central nervous system and is therefore super relaxing. From the first pose I tried, supported child’s pose (!), I was hooked.
Below is your opportunity to give it a try. You will want two or three cushions/pillows/bolsters to make a comfortable bed to relax into as pictured. The aim is to relax fully, so you don’t want your body to be “holding” you want it to be supported.
Feel free to play with the set up and hold for as long as is comfortable.
Try Supported Child’s Pose Right Now
How did this make you feel?
Hopefully relaxed, calm and ready to give more yoga a go. I have heard from way too many people that they were put off by yoga previously. I don’t want that for you.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
Would you like to try a gentle, seated, breath-focused class that is designed especially for people with fibromyalgia?
I have just the class for you. It will take just six minutes and you don’t need any props.
You can give this a go at any time of the day, as a quick begin your day practice, during your lunch break, after work or whenever you want to get some gentle movement in.
Seated, breath-focused yoga for fibromyalgia
How did that make you feel?
Hopefully relaxed, calm and ready to give more yoga a go. I have heard from way too many people that they were put off by yoga previously. I don’t want that for you.
If we haven’t met yet, I’m Melissa, and I am passionate about sharing the tools of yoga for fibromyalgia with you. I use these tools myself every day to manage my pain, fatigue, insomnia and basically feel a little better. If you’d like to learn more check out the following:
What is the best thing to take for fibromyalgia? The answer to this question highly depends on a lot of factors. Supplements or medicines? What are your key symptoms? What else are you doing to manage your symptoms?
I can share my personal experience and research – which I will do below. I will also share some good resources for you to look at other ideas too.
Let me preface this with a couple of things. You cannot take any one thing and be magically cured. There is no cure. You will likely end up with several, whole of life, things in your protocol. For me it includes sleep, pain management, pacing, stress management, yoga and meditation, healthy eating and some supplements and medicines.
You must carefully research the costs vs benefits of any treatment option. You must also discuss medicines with your medical team. This is just to get you started on your journey.
Low Dose Naltrexone – my best thing to take for fibromyalgia
The number one best thing I take for fibromyalgia is low dose naltrexone. This is a medicine that we take off-label (it was designed for another purpose) that helps up to 60% of people with fibromyalgia. I began this medicine in 2017 and after several months I began to experience improved sleep, decreased pain and increased energy. It’s been nothing short of miraculous. And there are very few side effects, most of which are transient.
You cannot take any one thing and be magically cured. There is no cure. You will likely end up with several, whole of life, things in your protocol.
Recovery Factors
The second best thing I take for fibromyalgia is Recovery Factors supplement from Doctor Teitelbaum, author of From Fatigued to Fantastic and someone you should be following.
If you would like to look into the medicines often prescribed for fibromyalgia here are some resources for you. It is worth noting, that the chance of these working, with limited side effects and then continuing to work is relatively low. In other words the likelihood of side effects are high, and the chance they help and continue to help is also low. This is why I tried low dose naltrexone before going down these routes. But for some, they help a great deal.
What would be a better place to start than things to take with fibromyalgia?
The first thing we need to tackle is sleep. That is likely going to take several steps including sleep hygiene, supplements and the like. But you can’t reduce pain and fatigue without some sleep.
You may like to consider trying gentle yoga for fibromyalgia – this will help with the central nervous system over activation, pain, fatigue and insomnia. Try this yoga nidra meditation that is great rest.
This has been a full post. I hope you have found some help and some ideas to try. But I also hope you found that it will be a whole of life protocol rather than one thing you can take. For me it includes sleep, pain management, pacing, stress management, yoga and meditation, healthy eating and some supplements and medicines. But it’s all worth it as I have dramatically improved my sleep and decreased my pain and fatigue.
Yoga for chronic pain and fatigue, it seems to be recommended a lot. It can be a really excellent addition to our whole of life plan when managing chronic pain and fatigue. But so often, people have the wrong idea of what yoga means or what they have to do in order to do it. Or, worse, they have been put off by previous experiences.
In this post I will share what yoga is not, what it can be, guidelines for practicing with chronic pain and fatigue and how I use the tools in my every day life (yes I use the tools everyday). I also share how you can try some yoga designed especially for chronic pain and fatigue for free, so read on.
Let me first spell out what yoga for fibromyalgia is not.
It is not 60 or 90 minute classes – it is not defined by the length of time you practice.
Nor is it defined by what poses you can do and how far into them you go.
It is not even limited to your physical practice – you can “do” yoga by lying on your bed breathing or meditating.
You do not have to subscribe to a “lifestyle”, set of beliefs or a religion to “do” yoga.
Guidelines for practicing when you have chronic pain and fatigue
1. Listen to your body. This is absolutely key, in a world where we are trained to push through and ignore our cues, you must listen in yoga. If you are feeling particularly fatigued then perhaps breathing, meditation or a restorative posture might be best for today. 2. Pay attention to your body. How does a movement feel? Should you pull back? Is a certain posture for you right now? 3. Start slow. 4. Frame practice with breathing and rest. After all my research and practice, I would say the ideal practice for fibromyalgia is gentle breathing, gentle poses, followed by a restorative pose and a good yoga nidra meditation. 5. It’s not linear. You won’t necessarily do five minutes today, seven minutes tomorrow, 30 minutes in six months. You may do 10 minutes of physical practice today, meditation tomorrow, 5 minutes of physical practice the next day and then 20 minutes of restorative postures the next. We are on a journey with our body not with our type or length of practice. 6. It should not hurt.
What does my yoga practice look like?
Here is a sample of my daily routine: 7.15am 5 minutes standing sun salutations when I get dressed Neck stretches and cat and cow pose randomly throughout the day 1pm 40 minute yoga nidra guided meditation Deep breathing breaks as needed 9pm a couple of poses by the bed, legs on a cushion pose in bed, body scan meditation.
Let’s look at when the tools of yoga could be useful for you
Deep breathing – whenever you feel overwhelmed, exhausted, sore, anxious. As a pick me up. Meditation – first thing in the morning, during a rest, in a flare, after work, before bed, in the middle of the night when experiencing painsomnia. Physical postures – as needed throughout the day, in “classes” a few together for 5-30 minutes, one off restorative postures for rest/rejuvenation.
Of course, it is not from one or two practices. We see the best results over time. Ten minutes a day is far better than one hour every day for a few days until you cause a flare and then never do it again!
Perhaps the most important benefit – at least for me – is the power. I can use these tools anytime, anywhere. I don’t need to wait for an appointment, I can employ them how I like and when I like. Forever. These tools are mine. And side-effect free, provided I practice safely.
Would you like to try some yoga designed especially for people with fibromyalgia?
Jump in and give it a good go in the Yoga for the Chronic Life studio here. We have breathing practices, slow flow practices of varying lengths, restorative practices of varying lengths, meditations and more. I add new classes monthly. I also periodically create challenges/plans to guide practice. There are several toolkits which you can work your way through as well – including the Bed Yoga Toolkit, the Chair Yoga Toolkit and the 10 Day Beginners Toolkit. The Foundations of Yoga for Fibromyalgia full course (value $199) is in there too.
So tell me, have you tried yoga, does it help you?
Recovery Factors is my favourite supplement for fibromyalgia.
Amino acid supplementation for fibromyalgia appears to be a useful treatment option.
I had only ever thought of one at a time, 5HTP for sleep, lysine for cold sores, acetyl l carinitine etc.
At the end of 2019 Dr Teitelbaum offered an opportunity to try a supplement that he and a fellow doctor had been finding helpful with their fibromyalgia patients.
As one of the lucky participants I received my bottles and started the trial eagerly.
I noticed that the ingredients label listed iron and an extensive list of amino acids.
Being an avid learner – I set about researching and found some interesting information.
“Patients with sleep disorders demonstrate a nutritional deficiency of tryptophan, choline and GABA. Fibromyalgia patients also have reduced blood levels of serotonin and 5-hydroxytryptophan. A double-blind, randomized trial compared an amino acid based medical food with trazodone to study sleep latency and parasympathetic autonomic nervous system improvement in sleeping hours. The results showed improved sleep quality without morning grogginess along with improved nighttime parasympathetic activity with the use of the medical food.” http://www.archivesofmedicine.com/medicine/nutritional-management-of-fibromyalgia.php?aid=9131
We know sleep is huge in fibromyalgia. It is a massive perpetuating factor.
An old article from Dr Teitelbaum states, “I recommend supplementation with all of the amino acids as opposed to using a single one by itself, as these supplies overall nutritional support and are less likely to cause a relative deficiency of other amino acids.” https://www.vitality101.com/health-a-z/Cfs_fm-amino_acids_low_in_fibromyalgia
The first few nights I took the full dose as recommended and slept like I was heavily sedated. When I woke my neck was very sore from the immobility and I had a severe headache.
After struggling through a few days feeling more and more lethargic, I emailed Dr Teitelbaum’s office asking if I should decrease the dose. Dr T himself replied that I should, and take the dose that works for me.
I reduced to half and continued to sleep better but less heavily. I noticed less gut issues, slightly less pain and some more energy.
The bottles lasted me longer due to my dosage, wanting to prolong it even more I dropped to two pills at bedtime only. I continued to sleep better.
March 2020 I ran out and then the lockdown happened in New Zealand. I ended up with no supplement, no physiotherapy, a lot of stress, no childcare and a new job. My sleep deteriorated. The migraines, of which I’d had two the previous month and one a year prior, escalated.
In June my doctor and I agreed I’d go back on Amitriptyline for a time and I’d order the recovery factors supplement which was now for sale.
My bottle arrived in much quicker timing than I expected, with the pandemic slowing things down and it already taking longer to get to New Zealand. So I was very happy.
When I began again, I started at two tablets per night, I take it right before bedtime, which is contrary to the dosing recommendations. But, as I found with low dose naltrexone, dosing is individual.
Between the tiny dose of Amitriptyline and Recovery Factors I am now sleeping again! I am even getting between 10-18% of deep sleep most of the time. Deep sleep is a big issue in fibromyalgia. And for this reason alone the nearly $100 NZD for the bottle and the delivery is worth every single cent. As I take three tablets a day a bottle lasts me about 2.5 months – so it is only around $40 a month. The value of a good quality multivitamin that does so much more than a multi can do.
In addition, for the first time in many years I have nearly optimal iron levels without iron injections. This is important for me as I tend to live at the very bottom of a very big range and I feel the effects (I get lethargic, fatigued and dizzy).
You can check out the Recovery Factors site, research and grab a bottle here.
Do always remember to check for interactions. My doctor deemed the doses of Recovery Factors and Amitriptyline suitable for me. You need to check your doses with your doctor.
What Life is Like for me Now
Recovery Factors helps me with sleep. The sleep leads to less pain and fatigue. Which in turn leads to better enjoyment of life, more ability to do what I want to do (higher functionality) and better sleep. It’s like a reversal of the vicious cycle of fibromyalgia. I am not healed, but I am doing more of what I want with less pain and fatigue.
I have managed to stop taking amitriptyline again and am taking three tablets of Recovery Factors at bedtime. This is great for me as I prefer not to be reliant on too much. My sleep is trying to normalise again after the amitriptyline.
I am currently working part-time, managing this blog, the Yoga for the Chronic Life virtual studio, and my three small children. In terms of exercise, I am walking around 10,000 steps each day, have worked up from 15 minutes per walks to around 40 minutes several times a week. I am only hampered by weather and needing help with the wee ones when we are out. It’s nothing short of breath taking.
Do remember this is all in conjunction with my whole of life protocol. Pacing, low dose naltrexone, healthy eating, yoga, meditation and reducing stress as possible.
Have you tried Recovery Factors? Please tell us how it goes for you.
When I was given the opportunity to try the Wavelife Energy Cell I jumped. It is a safe, natural way to relieve pain.
I was gifted the Wavelife Energy Cell through the Chronic Illness Bloggers network. Although the product was a gift, all opinions shared in this post are my own.
This post contains affiliate links, I may make a small commission at no extra cost to you. All opinions are my own.
The Energy Cell is based on over thirty years of research and development in co-operation with over 2,800 clinics in Germany, Switzerland, and Austria. It uses frequency waves. Their website explains it this way, “The energy cell is made possible by a patented EMF material, that can retain and emit Vital Fields with extraordinary durability (> 6months), thereby allowing the benefits of a proven energy medicine discipline to be accessible to everyone and anyone experiencing pain.” https://wavelife.com/vital-fields/
I don’t pretend to understand this stuff but I do have an open mind at this point. Especially for natural options.
The types of pain listed on their website doesn’t include fibromyalgia. Other reviews (as linked below) say it helped with arthritis pain.
It took some time to arrive due to the lock down but once I received it I found my Wavelife Cell (pictured), instruction booklet and box of 10 adhesive patches.
I preferred to use some soft bandage tape I had in the first aid kit than the stickier patches included so I felt like I had the choice of moving it around easily. You could try kinesio tape too.
You can place this on your upper spine, centre of your chest or foot for systemic pain. I tried all three. You can also try it on areas of localised pain.
It is super easy to use and you don’t have to worry about interactions as its completely natural.
Unfortunately having it attached to my upper spine made it difficult to use my heat pack- something I use on my neck frequently.
On my foot it was irritating – I am a bit sensitive to things on my feet.
The lower back position seemed to help the pain associated with hormonal lower back pain (menstrual pains which I experience for much of the month).
So would I buy the WaveLife?
Unlikely, but then it doesn’t specifically state fibromyalgia or myofascial pain syndrome and it didn’t help me with these so the rest is just gravy. Delicious but not something I’d spend money on.
But as we know what works for one doesn’t work for another, so here are some other chronic bloggers who reviewed it too – and some had good relief…
If you would like to give it a go you can get yours here. They do offer a 30-day no questions asked return policy, if for whatever reason our product did not meet your expectations. So it is a win-win!
Can you make money blogging with a chronic illness? I share how you can in this post.
It’s been several years since I started an online diary sharing my experience of pregnancy with fibromyalgia when no-one seemed to know what to do with me. The doctors here couldn’t help me and there wasn’t information online back then.
I have been industriously sharing my journey on this blog through three pregnancies with fibromyalgia, becoming a yoga teacher and now thriving with fibromyalgia.
My Experience Blogging and What I did Wrong
It started with a word only, diary-like set of entries. Then I learnt how to create images. I then had to figure out social media. And newsletters. Then hosting. If I had to start again today I would not even try without someone to help me out. There is a lot involved in blogging. Besides setting up the actual website. Every single blog post takes hours to create, publish and share around. Every single yoga video that I share takes hours to create, film, edit and publish.
Thankfully, I have gotten very efficient and I am able to share one or two yoga videos on YouTube per month, a full length yoga video in my studio, the occasional blog post here on the blog and look after my lovely members in the member’s only group.
But I did it all with way too much trial and error. I had to learn everything the hard way. If I could have had some help I would have taken it. Below I share my top six tips if you are blogging with a chronic illness and my only recommendation for a course for making an income from your blog when you have a chronic illness.
Affiliate notice: Please note that some of my links are affiliate links, if you make a purchase using one of those links, I may make a commission at no extra cost to you. Every little bit helps me to run this blog.
In six years I have learnt six key things, so I am sharing these with you today. I am also sharing with you how to grab the shortcut that I wish I had, because I wasted far too long Googling, playing, YouTubing and experimenting when I could have had the information at my finger tips.
My Six Tips for Making Money Blogging with Chronic Illness
Newsletter list is your own home, followers are your rental home. I started with a free WordPress website because I just started writing. I thought that all my WordPress followers would just migrate when I did. They didn’t. Start a newsletter list immediately.
Traffic is important but the right traffic is best – I found Pinterest and YouTube more engaged than Twitter or Facebook people, so apportion your time and energy on the places that matter
Hosting is tricky but important. My first hosting experience went terribly. I am now with GreenGeeks and they are great. You can check out their awesome hosting deal here.
Use Canva for images, my energy-friendly tip is to make a Pinterest size image and use as the blog image and then it is easily shareable to Pinterest. If you want to get fancy make two pin images and one Facebook image for Facebook group sharing. It is worth learning to use Canva immediately.
Long form content makes useful resources but make sure its very easily readable in short paragraphs. I have found a mix of personal experience, research and other anecdotal experience to be great.
It is so fulfilling to be able to simultaneously write and help others. There was a time I thought I wouldn’t be able to complete my number one life list goal of writing a book but I did! Bit by bit. You just have to start.
Have you wanted to start your own blog in order to share your experience and maybe make money?
I finally have a recommendation for you. This course, Turn Your Dreams into Money: How to Build a Six-Figure Blog and Live the Life You Want, is the shortcut that I never had (when I was starting). I did this course at the end of last year, loved it, enacted many of the tips Emma shares and said I must tell yáll about it! Then life got in the road and the post sat in my drafts section for a little while.
Affiliate notice: The above link is an affiliate link, if you purchase the course using this link, I will make a commission at no extra cost to you. I am sharing this course with you because I believe it will help you with your business, and it helped me with mine.
This course takes you through everything you need to start making an income with your blog. From the nuts and bolts of getting started to how to get people to read your work and more.
A Rundown of What You Learn in the Course
The first module is a gold mine for beginners and takes you through everything from naming your blog to setting up your theme. How many of you have been considering starting a blog but the tech or decisions like naming it have held you back? Please don’t let that stop you, take this course and get started.
The second module goes through those foundations – mission, vision etc – those things that separate a random blog from a business. The third module is all about protecting your work which is really important, don’t skip this step.
The Writing Kick-Ass Blog Posts and Images for your Blog modules are going to be a big help to you as you may have noticed that a lot goes into creating blog posts. Researching, writing, editing, remembering SEO (learning what that is!), good headings etc.
The following modules are the ones that, as a person who had been blogging for a few years when I did this course, really helped me out. You’ve created this awesome content, but how do you get people to read it? This is key – how can you help anyone if they don’t know you exist?
The rest of the course is the monetization, once you have created the amazing content, how does it help you to make a living so you can keep running the blog? It’s all here.
Don’t forget, this is not an overnight thing. It take time, diligence and patience.
There are bloggers who make a full-time income from their blog (and the accompanying opportunities). It wasn’t until 2019 that I considered making an income from my blog and my yoga offerings (I didn’t even know I could become a yoga teacher until 2019!). So join me as I journey through this and share what I learn with you. Join our team and receive my updates direct to your inbox in the form below or to the right.
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