Yoga for Chronic Pain and Fatigue

I have been dabbling with yoga for chronic pain and fatigue for more than 10 years. For the past five I have progressively become more enamoured with it.

In this post I will share some research, the benefits (in brief), the thing I love most about yoga, it’s multiple uses for chronic pain and fatigue, specific ways I use it, and how you can learn more about incorporating it into your well being journey.

Let’s be clear right out of the gate. Yoga is not a panacea. It is not a cure all. It is one useful tool that can be a part of a holistic plan for wellness.

Type “yoga for fibromyalgia” or “yoga for myofascial pain syndrome” or “yoga for pain” etc. And you will find a wealth of search options to delve into.

There is research specifically for using poses for myofascial pain syndrome, fibromyalgia and more. Taking a more macroscopic view, mindfulness for chronic illness is just as much of a buzz topic at the moment.

Research around Yoga, Pain and Fatigue

Take this 2010 study that found, “pain was reduced in the yoga group by an average of 24 percent, fatigue by 30 percent and depression by 42 percent.” The yoga group participated in a holistic program for eight weeks – gentle yoga poses, meditation, breathing exercises, yoga-based coping instructions, group discussions and a daily diary assessing their progress. The control group received standard medication treatments.

This was followed up three months later: “Follow-up results showed that patients sustained most of their post treatment gains, with the FIQR (Fibromyalgia Impact Questionnaire Revised) Total Score remaining 21.9% improved at 3 months. Yoga practice rates were good, and more practice was associated with more benefit for a variety of outcomes.”

This study was small, just eight participants completed the study on the effect of yoga on myofascial pain syndrome in the neck. It comprised two weeks of breathing and relaxation practices and two weeks of asanas (poses), breathing and relaxation. The poses were Trikonasan (triangle pose), Tadasan (mountain pose), Vakrasan (twisted pose), Balasan (child’s pose) and Vajrasan (thunderbolt pose).

However, let’s not lose sight here – Vajrasan is a more advanced pose, the ability to do this pose indicates a pretty high level of physical ability to me.

The results were that this program “led to significant improvement in the quality of health, physical capacity (strength), cervical range of motion, and pressure threshold of the trigger points, and decreased the disability and pain.”

Perspectives on Yoga Inputs in the Management of Chronic Pain describes the benefits: “This consists of decreased metabolism,[24] decreased rate of breathing, decreased blood pressure, decreased muscle tension, decreased heart rate and increased slow brain [alpha] waves.[25] As the neural discharge pattern gets corrected, the habitual deep muscle hyper tonicity and thus the static load on postural muscle also slowly come down. The function of viscera improves with the sense of relaxation and sleep gets deeper and sustained. The fatigue level comes down.”

woman doing yoga

Benefits of yoga for chronic pain and fatigue (or anyone)


• calms the autonomic nervous system
• help with sleep
• reduced fatigue
• reduced pain
• increased physical capacity
• decreased myofascial pain
• less anxiety
• reduced depression
• relaxation
• mindfulness of movement
• awareness of proper alignment

What I love the most about yoga for managing chronic pain and fatigue:

Ease of adapting to my current abilities -Whatever my symptom level on any given day there is an option for me to practice yoga.

Let’s talk a couple of key things here:
Yoga is a tool, a multi use tool, but a tool nonetheless. I will use any tool at my disposal to help with the symptoms I live with. In much the same way I use low dose naltrexone- it was not designed for fibromyalgia or myofascial pain syndrome but it helps anyway.

If some parts of the spectrum of yoga practices don’t resonate with you, ignore them. If you want to look at it as a purely physical practice, then do so.

In terms of the spiritual side, I shy away from much if it. My belief practice is Christianity and I have never felt a conflict. In fact, there is a great Christian yoga channel on YouTube.

Some of the options in yoga

Asanas (poses): one or two gentle poses (like child’s pose and forward bend), a flowing sequence of 5, 10, 20 or more minutes, chair yoga, bed yoga or restorative yoga.

Pranayama (breathing): breathing is always useful when you are managing a chronic illness. Simply focusing on your breath and helping your exhale to be slightly longer than your inhale will cause a relaxation effect. Breathing through pain, fatigue, stress, anxiety and overwhelm can help centre your thoughts on something else, release tension and help to ease the symptoms. Synchronising movements with the breath makes you more likely to be mindful of your movement and less likely to overdo it or injure yourself.

Meditation: I began using meditation specifically to achieve rest where sleep provided little. It was a means to an immediate end. After a few years I realised it was helping me much more profoundly in the form of turning down my central nervous system overdrive. There is nothing better than the comfort I feel after a 20 or 30 minute yoga nidra meditation. I cannot achieve it another way.

Day to day my practice changes but I usually practice in one way or another.

Meditation is my top tool for managing fatigue and pain. I very rarely miss my daily meditation.

I have never completed a 60 or 90 minute class or resembled a pretzel in any way. Because that is not the point.

Strengthening, calming, being mindful and moving is.

When my first son was young I had a yoga instructor come to my house for a private session to ensure my posture was correct and craft a sun salutation sequence suitable for my physical abilities at the time.

Sometimes I do the sequence with several breaths for each pose, one breath for each pose or a mix. If I feel a particular benefit from one of the poses I will engage in that one longer. Forward bend is a particularly good one for letting the neck gently stretch.

Cat and cow pose is a great tiny sequence for the pelvis and back. I did this multiple times a day during my pregnancies. I teach cat and cow pose in my free challenge, Five Minutes a Day for Five Days Challenge, sign up here.

When my pelvis was unstable due to pregnancy and I could hardly walk, I could still do half sun salutations (standing) or chair salutations.

The key is to be mindful of your body on any given day. Pay attention to what you need and can reasonably do.

Learn the many options- these tools have a place in our natural pain relief toolkit.

The complexity in yoga for chronic pain and fatigue

When we have extra challenges to think through, we need to be extra mindful. 

There is some complexity involved in practicing yoga when you have chronic issues. This is why it can be helpful to see a teacher privately – either for some initial guidance or ongoing personalised work. 

There are several types of yoga, many asana (poses) to choose from and we need to choose sequences that make sense for our current context. The other bonus is that you can create a homework plan so that you can continue your work between sessions, equipping you further.

As an example of the complexity – I have severe, recurring trigger points in my neck and shoulders. Holding poses that activate these muscles for up to five minutes (yin yoga) is not a good idea for me. I have a heat intolerance so hot yoga isn’t for me. The fibromyalgia and poor tense fascia responds well when given a chance to gently release.  So I gravitate toward slow flow and gentle yoga. 

I trained to be a yoga teacher because I got so frustrated with doing “beginner” classes that we out of my reach physically and for the time frame. I also wanted to share these tools to show you that “yoga” doesn’t mean 90 minute classes getting into very bendy positions. 

This is also why I created the below challenge!

Learn how we can use the tools of yoga in just five minutes a day?

Join us for the challenge!

yoga for chronic pain and fatigue challenge
Join us for the FREE five minutes a day for five days yoga for chronic pain and fatigue challenge

Join us for five minutes per day for five days and see how the tools of yoga might be of service to you.

If you would like some help learning the many ways you could incorporate it into your management plan for fibromyalgia/chronic pain/chronic fatigue or would like private yoga classes tailored to you from the comfort of your home (virtually) book your complimentary consultation here.

I’d love to hear from you – have you found benefit from any of the tools of yoga? 

Yoga for Chronic Fatigue: A Book Review

It isn’t a secret that I adore yoga and meditation as tools for managing the chronic fatigue and pain associated with fibromyalgia.

I read and reviewed Kayla’s first book Yoga for Chronic Pain and loved it, so I was super excited to read her second book Yoga for Chronic Fatigue.

Yoga for chronic fatigue book review

In the first part Kuran explains chronic fatigue, the part the central nervous system is theorized to play and how the parasympathetic nervous system can help:

“When the parasympathetic nervous system is activated, you’ll notice
that:

Digestion improves

Your muscles relax

Your heart rate slows down

You can breathe deeper” part one understanding chronic fatigue syndrome

Interestingly after years practicing my meditation and yoga I have noticed all of these benefits in my daily life – particularly improved digestion and relaxed muscles.

In part three, The Yogic View of Chronic Fatigue, we are introduced to Ayurveda and yoga’s holistic view of health.

Kuran explains complex ideas with clean, concise language such as the theory of the central nervous system’s part in Chronic Fatigue Syndrome and yogic components such as Ayurveda.

Step three goes through mindfulness as a tool for healing. (Which I am super passionate about!)

Step four discusses using the breath as an energy source, “Pranayama can increase your fitness and energy levels – without getting out of bed!”

Step five is the actual yoga! Kuran provides a more active routine, a gentle restorative routine and discusses yoga Nidra.

“Like other forms of meditation, yoga Nidra helps release serotonin and decrease cortisol which lowers your stress response.” I adore yoga Nidra and it’s a vital part of my coping when I’m tired, especially when I have tiny babies and am not sleeping much at night – so I always enjoy learning more about it.

I loved the suggestion that even in a flare up we can do yoga. Practicing yoga doesn’t mean a big routine or even physical movement – Kuran points out that even visualizing yourself doing yoga poses can be useful. A breathing practice while lying in bed is sufficient. This makes yoga such a useful tool for those fighting chronic fatigue – its adaptability.

If you enact the action points suggested at the end of each step you will be a long way toward a holistic healing process.

I highly recommend this book and yoga if you struggle with chronic fatigue.

Get your reading on

Purchase your copy from Amazon here. (Affiliate link: Please note that if you make a purchase using my link, I will make a small commission at no extra cost to you).

If you love reading like me try Amazon Kindle Unlimited Membership – you can try your first month free and access unlimited reading or listening on any device! They now have magazines too! It’s also available for those of us who use Amazon.com.au *squee*.

If audio books are more your speed, as they are for me with three little ones, you know you can get a free trial of Audible on Amazon here. I’ve recently started reading a lot more audio books as the hands free option is far easier to access with the wee ones. You will get access to two audio books, plus two Audible Originals, and other cool membership options for 30 days. Cancel anytime if you don’t want the full subscription.

Yoga for chronic fatigue

See my review of Kayla’s first book!

Join us for this special course to utilise mindfulness and meditation in your journey.

Mindfulness for the chronic life

Normal Human Needs to Help Manage Fibromyalgia -Fibromyalgia Framework Series Finale

I can’t believe it is the last part of the Fibromyalgia Framework Series! Normal human needs are an often overlooked component in our wellness journey.

In this series we have talked:

I hope that you have learnt heaps and have lots of things to try.

Today we are going to delve into normal human needs and a little deeper into how yoga helps me.

Fibromyalgia Framework Series Part Eight Managing Normal Human Needs to Help Fibromyalgia

NORMAL HUMAN NEEDS

I have held this belief for a long time, that we are human beings first and foremost, so there are some crucial keys to wellbeing that ought to be followed, whether we have a chronic illness or not. We cannot heal an illness such as fibromyalgia without having an overall healthy lifestyle. We cannot throw pills at this problem while not looking after our body. Our body is an interconnected being – what effects one area will effect another.

It is far beyond the scope of anything I can go over here, but I will I briefly outline some general lifestyle tips that will help us to live well, especially once we have begun to address the other parts of this series.

Address other health issues

For me this includes managing myofascial pain syndrome as it definitely contributes to the fibromyalgia and vice versa. For some this will be thyroid issues, other nutritional deficiencies, other conditions such as migraines etc.

Gentle exercise

Gentle exercise is very useful in helping our body to move and loosen up. Every human being is recommended to exercise for wellbeing. I will go into this in more detail below.

Healthy eating

Avoiding any foods we are allergic or intolerant to and making good choices to fuel our body.

Getting enough sleep

Although this is more difficult for us than most, it is a vital human need.

Address trauma

Some of us might need to address any emotional issues that may have contributed to our situation including childhood trauma or very stressful events that have occurred. You could tackle this alone through expressive writing or mindfulness. You may benefit from finding a counsellor.

Managing stress

This is going to be an ongoing and vital part of helping us to manage our condition. We are even more susceptible to stress due to our overactive nervous system.

Human relationships

Human beings are social creatures, even introverted people need some level of social proximity. I was able to make up for the lack of people in real life who understood the fibromyalgia with virtual connections in a couple of great Facebook groups. If you have people who don’t understand in real life, try to find some online. But try to keep it positive, venting can be useful, but so can solutions-focused discussions.

Hobbies

Just because we are limited in our energy envelopes, doesn’t mean we don’t deserve passion. Find what makes you happy and pursue it. Even if you have to adapt it for now, or ongoing.

If you would like help working through all of these areas and getting some action plans in place – check out my Kickstart Your Fight Against Fibromyalgia programme options!

Below we will chat about yoga and gentle exercise.

YOGA (OR GENTLE EXERCISE)

Yoga is one of many gentle exercise options for people with chronic pain and fatigue. One of the golden rules for fighting Fibromyalgia is to keep moving. Walking is my go-to form of movement, a gentle walk in the sunshine has multiple benefits for mind and body.  There are a ton of ways to move besides yoga and walking: a simple stretch, tai chi, Pilates, swimming, aqua jogging, weight lifting… the list is long.

We shouldn’t be doing so much that our pain and fatigue levels skyrocket, the aim is for better quality of life, not worse. If walking is currently out of reach, then stretch or wander around in a warm pool or try yoga.

Type “Yoga for Fibromyalgia” into Google and you will find a wealth of information trails to follow. Countless blogs and articles cover the benefits of yoga, meditation, and mindfulness for people with Fibromyalgia.

Find an entire post here  about yoga benefits, how I utilise it and some links to get you started if you’re curious.

Yoga for fibromyalgia my experience research with podcast video

Non-Yoga Workout
Here is the YouTube channel of a person who makes fitness videos especially for people with chronic pain and fatigue.

ACTIONS: Come and chat about any or all of these things at Melissa (you) vs Fibromyalgia Facebook group.

I would LOVE your feedback, so please take a couple of minutes to fill in the survey here. Your feedback keeps me on the right track when I create resources.


So that completes our series!

timthumb

If you have loved this series and would like all of the content and templates in one place, with space to write notes as you go…find it physically here (affiliate) and digitally here.

Yoga for Chronic Pain by Kayla Kurin Book Review

“Yoga and meditation led me to a new way of thinking about my body and about what the worlds ‘illness’ and ‘health’ mean. It gave me the tools I needed to manage my pain and fatigue, and live a full life, even when I wasn’t feeling my best. Eventually, it led to my full recovery.” – Kayla Kuran, Yoga for Chronic Pain: 7 Steps to Aid Recovery from Fibromyalgia with Yoga.
If you’ve been following my work for any amount of time you’ll know I’m obsessed with yoga and meditation.
Yoga is a multi use tool for strength and pain management. Meditation is my favourite tool for deep rest and pain relief and has decreased my funky fight or flight response.
Yoga for Chronic Pain Book Review image
Affiliate notice: Please note that some of my links are affiliate links, if you make a purchase, I may make a small commission at no extra cost to you.
As soon as I heard about Kayla Kuran’s book Yoga for Chronic Pain: 7 Steps to Aid Recovery from Fibromyalgia with Yoga, I was like “Me! Me! Pick me!” And Kayla kindly sent me a copy.
The book begins with Kayla’s journey and how yoga helped her on her journey to wellness.

 If you love reading you can try Amazon Kindle Unlimited! Just sign up here Kindle Unlimited Membership Plans. Amazon Kindle Unlimited gives you unlimited reading (say what?), unlimited listening to their audiobooks.

Step one invites you to learn about your pain.
Here we learn the difference between acute and chronic pain and how chronic pain affects the autonomic nervous system.
There’s a good action point here – start a journal and track your symptoms and what the context was to catch the patterns.
Step two delves into the science of yoga.
Here we learn about the ancient wisdom of Ayurveda and how it helped Kayla on her journey. Ayurveda provides a more individualized answer for us and is holistic in nature.
Step three is all about taming the mind through mindfulness.
Here I found the answer as to why meditating instead of attempting to nap (and getting frustrated about being unable to) – because I’m focusing on what I can control (practicing meditation) and not on what I can’t (sleep). The frustration is secondary and controllable. The sleep is primary and not in my control.
Kayla provides five ways to use meditation. And encourages us to set a mindful goal for your pain management plan. Something we can control (like meditating instead of napping, doing some breathing practice before bed).
Step four using breath as am energy source and takes you through some options for practice. Here she talks about Yoga Nidra guided meditation which I adore for coping with sleep deprivation.
Step five yoga postures to relieve pain – this is the jam!
“Yoga and meditation help rewire the brain. In yoga we call this namaskar, and in the scientific world, it’s called neuroplacticity.” 
There are two practices offered – a morning flow and an evening restorative and both are just lovely. There is also guidance for making a flare up plan that involves yoga.
Step six self care – this includes yogic self care such as massage, meditation and following your passions. There’s also some good tips for getting sleep and for reorienting how you think about sleep.
Step seven invites us to take mindfulness into daily life.
If you enact the actions Kayla provides, you will certainly be on a positive step on your way to fighting Fibromyalgia.
You can get your copy of Yoga for Chronic Pain here.

Nerdy note:

If you read a lot, like me (I read around 100 books per year), then you might like Amazon Kindle Unlimited! Just sign up here. Amazon Kindle Unlimited gives you unlimited reading (say what?) and unlimited listening to their audio books. If brain fog is an issue and you need to re read over again, it’s all there. Happy reading! It’s also available for those of us who use Amazon.com.au *squee*.

 

If audio books are more your speed, as they are for me with three little ones, you know you can get a free trial of Audible on Amazon here. I’ve recently started reading a lot more audio books as the hands free option is far easier to access with the wee ones. You will get access to two audio books, plus two Audible Originals, and other cool membership options for 30 days. Cancel anytime if you don’t want the full subscription.


For more information

Sign up to my free eCourse You vs Fibromyalgia

 

You can find my book, which is everything I know and do to fight Fibromyalgia, including yoga and meditation here:

Melissa vs Fibromyalgia book cover

Yoga for Fibromyalgia with Handy Links

Given that I have a lot going on between two tiny children, a shift-working husband, starting part-time work again soon, living with a chronic illness and writing about said illness – I don’t have a lot of time. Long walks, one hour Pilates and yoga routines and gym sessions are well in my past, like the distant past. Prior to Noah I had worked up to 20 minutes of Pilates and 30 minutes of walking at a time. Prior to Wyatt I had worked up to 30 minutes of both at a time. Since Wyatt I have had little energy and even less time. But movement is so important that I must prioritise it if I hope to be well.
So I try to move every day.
I have written about the adaptability of yoga – and that I love that about it – I can use yoga whatever my physical state. Sometimes it’s one pose. Other times it’s a full sun salutation series. There’s also chair yoga, half sun salutations and far more than I’ve ever delved into.
As I go into this very busy 2018, I am making a commitment to myself to move every day.

Here’s an example of how I wove yoga into my day yesterday:

  • Half sun salutations before getting dressed
  • Forward bend while waiting for baby to drink his bottle before his nap
  • Yoga Nidra meditation while baby was napping
  • Knees into the chest pose just before bed to relieve my lower back
Yoga may not be your cup of tea, and that’s OK  I’d encourage you to set a goal of movement and stick to it. In order to do that you must like your chosen movement. There are a ton of them. Walking, tai chi, Pilates, swimming, aqua jogging, weight lifting…the list is long.
yoga for fibromyalgia

My free PDF report about Yoga for Fibromyalgia (benefits, research, how I use it plus more links) is available in my free resources page. Sign up here to access it.

I did some research into some good poses for neck and back release and strengthening because this is really an area of issue for me, here’s what I found:

10 Yoga Poses for Neck Pain and Spondylosis – That Changed my Life – the author includes sun saluations! And knee to chest post!

Here are some gentle yoga for fibromyalgia options:

10 Chair Yoga Poses for Home Practice – chair forward bend is delicious!

Bonus if you’re travelling soon!

How to do Yoga on a Plane -even just seated cat and cow pose will be nice!

Bonus if you want to build some strength while you’re at it:

 

I hope there are some things here to get you started. I’ll post updates on my Twitter @thefibromama of how my move every day challenge goes. Feel free to post yours! #moveeveryday

For more information:

My Favourite Five Pain Management Mechanisms – Pregnant or Not!

There are a lot of things touted as helpful for dealing with pain. It can take a lot of trial and error to find what helps us. So I thought I’d provide my top five natural pain relief mechanisms that I utilise daily as a potential starting point for you. These are pregnancy and nursing safe too.
My top five natural pain relief mechanisms

My top five natural pain management options video

 

1. Heat pack

Heat is my favourite pain management mechanism ever. I use my heat pack multiple times a day and take it to bed when I first hop in. I was using a heatpack long before I started researching and fighting the fibromyalgia actively, my body seeks heat when in pain.

2. Warm bath

Bonus add epsom salts
Following on from the heat pack, a hot bath is my favourite time out and relaxation technique. When my lower body is very sore, this is the only way to release the cramps – for these times I have it rather hot. When I was in my third trimester with my second baby I’d end up in a hot bath that just covered my thighs just about every afternoon.
Other posts you might like

3. Yoga

Cat and cow pose
Yoga is a multi use pain management tool. I use it for strength, flexibility, pain relief and relaxation. When my back is sore and tight I’ll do cat and cow pose slowly, with my breath for a minute for so. This was super useful when I was dealing with the symphysis pubis disorder (when your pelvis widens too far in pregnancy and can stay that way for some time after delivery).

4. Meditation

This has been an emotionally bolstering find. Especially when I have slept particularly badly and am exhausted. I no longer bother trying to nap and then get frustrated because I can’t. It is relaxing for body and mind. It can bring pain and fatigue levels down. I wrote a giant post about this here and have a chapter in my book and a module in my Pregnancy and Fibromyalgia eCourse.

5. Magnesium oil (pregnant) essential oils (not, or after first trimester)

Every night since my second pregnancy I have applied magnesium oil before bed. I never had an excruciating calf cramp during that pregnancy. I’m only at the beginning of my natural topical pain relief journey. Lavender and chamomile is a lovely combination for massaging onto sore muscles. It also makes a lovely bath oil. This is a whole other topic that I’ll research, experiment with and write up on the blog.
Please note that it is not recommended to ingest oils during pregnancy or to use essential oils during the first trimester – for the same reasons we try to minimise medicine use in pregnancy, there isn’t enough data to consider it safe.
I’d love to hear your go-to natural pain relief options!

For more information:

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Melissa vs Fibromyalgia book cover
My book is available now
definitive edition pregnancy and fibro
My book is available now

 

Top Posts of 2017: What You Were Looking For

I haven’t done this before, but it’s excessively interesting! Here are the seven most popular posts from 2017.

What Works-

The most popular post of 2017 was What Works: A Round Up. I shared my seven top tips for living well with Fibromyalgia and seven fibro bloggers shared some tips of what works for them.

They talk symptom relief, diet, rest and daily rituals to manage Fibromyalgia.


Pregnancy and Fibro

The second most popular post was the one where I announced my book Fibro Mama Pregnancy and Fibromyalgia. It was such a dream come true to write and publish a book and to share this hard earned knowledge.

 


Low Dose Naltrexone (LDN)The third was where I shared my research and experience with low dose naltrexone (LDN). It has been such a ride since starting LDN last April. I could never have published my Fibro Mama book or written my Melissa vs Fibromyalgia book (out January 29th). LDN isn’t a stand alone treatment, but it has helped me so much.

 

 


fibro friendly links

I’m a big fan of yoga. I use it in all its forms to manage the symptoms of Fibromyalgia. In this post I shared My Pain/Fatigue Friendly Yoga Links from bed yoga for spoonies, to yoga for neck pain and full sun salutations.

You can also sign up for access to my free resources page where there is a PDF report Yoga for Fibromyalgia.

 

 

 


A Tricky Parenting SecretI shared A Tricky Parenting Secret after I’d been despairing about how to help my kids have a nice time despite pain and fatigue. It really doesn’t take as much as you’d think.

 

 

 

 


A Confession on Pacing and Boundaries was also popular, it’s a really tricky balance when you have children. It sometimes feels like the biggest battle isn’t to define your boundaries, but to protect them.


I wrote my Pregnancy Diaries when I was pregnant in 2016, last year I edited and posted fibro mama weeks 31-33them. Fibro Mama Pregnancy Diaries: Weeks 31-33 was rather popular. Looking back, this was the calm before the storm.


So these were my seven most popular posts of 2017. I’d love to hear the topics you have enjoyed the most and would like me to write more about in 2018.

If you like my posts then please feel free to sign up to my newsletter. You’ll also receive my free Microcourse – Arm Yourself with Knowledge (about pregnancy, nursing and parenting with Fibromyalgia)

 

My Pain/Fatigue Friendly Yoga Links

I’m a member of three Fibromyalgia support groups, two of which focus on actively fibro friendly linksbeing well. I love this!

Something I find myself sharing all the time are my favourite yoga exercises for pain and fatigue.

I thought I’d share the list here:

Bed yoga for spoonies

Chair yoga – I do this when I’m particularly stiff first thing in the morning, seated cat and cow and forward bend are delicious first thing.

Morning yoga

Gentle yoga for chronic fatigue

Yoga Nidra meditation for healing – this is one of my regular practices (I do Yoga Nidra daily)

Sleep Santosha YouTube channel has so many great videos for spoonies

Yoga for neck and shoulder tension – also have a look at Sarah-Beth’s other videos for some body specific yoga and beginner routines.

Half, or sanding, sun salutations – sun salutations are my base routine when I’m doing a 10-30 minute yoga routine and this is a great half version for times when you can’t get through the whole thing.

You’re turn, what’s you’re go to for spoonie friendly yoga?

Giant Meditation Post: Meditation for Chronic Illness

I have been exploring the benefits of meditation for those with chronic illnesses recently. I am curious because Yoga Nidra, a guided meditation, makes a real difference to my day. After a 20 minute session my pain levels can drop to as low as 4/10 and decrease my fatigue levels to a similar place. The effects help me get through the busy evening period with my toddler.

It’s not easy to carve out 20 uninterrupted minutes between work and the toddler. But when I see a gap, I snatch it up.

mindfulness and meditation for fibromyalgia

Want more about natural options for fighting fibromyalgia?

Natural Pain Relief: Supplements for Fibromyalgia Pain

Essential Oils for Fibromyalgia

Yoga for Fibromyalgia

A theory about Fibromyalgia, is that the sympathetic nervous system (fight or flight response) may be stuck in overdrive. Meditation promotes a calming of this system, allowing the parasympathetic nervous system to activate.

The benefits of meditation are probably due to 20 minutes of:

  • Lying down
  • Using my heatpack on my neck
  • A break from noise
  • Time alone
  • Complete focus on my body, accepting it as it is
  • Not struggling to nap, which I can’t, so using the time calmly and effectively
  • The body’s response to complete relaxation, allowing the sympathetic nervous system to slow down

It is a tool for well being that I keep close, it is something that transcends simple pain/fatigue relief and gives me time to focus on myself as a whole – my san culpa (mantra/goal of practice) is, “I am well; physically, spiritually and emotionally.”

Elaine R. Ferguson, in her book on holistic healing agrees: “Practicing this [mindfulness] meditation affects your mind, brain, body and behavior in ways that promote whole-person health.” P83 Super Healing: Engaging our Mind, Body and Spirit to Create Optimal Health and Well-Being.

And it’s vital that we don’t neglect our spiritual and emotional components of self in the quest for relief from physical issues. I feel there’s a close tie between my emotions and my pain/fatigue levels – fear or sadness have an effect on my sympathetic nervous system, which affects the body physically. So I am researching both body and mind effects on Fibromyalgia.

Journaling Your Mindfulness Practice

You never know what is going to come up, so it might be a good idea to keep a journal handy when you are practicing so you can work through the ideas at a later stage. Simply write them down, let them go and return to your practice.

Would you like some ideas for how to journal about your mindfulness practice? Check out this ultimate guide to journaling your mindfulness practice at Relax Like a Boss.

When you join my newsletter list you will receive access to my free resources which includes a report on Meditation for Fibromyalgia and my You vs Fibromyalgia micro course which includes a section on the central nervous system!

Meditation and Me

It took me a while to appreciate meditation, years, in fact, for me to consider giving up precious reading time for it.

Suddenly, in 2014, I read a book about mindfulness meditation, found a YouTube video of a Yoga Nidra session that I particularly liked (avoiding the spiritual/religious aspects of it) and then I was away running.

I have meditations, body scans and Yoga Nidra of varying lengths that I switch between as I like. I also use the body scan technique most nights to relax into sleep. The focus on the breath is like second nature to fall into.

Funnily enough, when I am more fatigued, I need the short and sweet practices – to avoid falling asleep and feeling groggy and gross when I wake. When I have slightly more energy (and time), I opt for longer ones. My usual best length is 20 minutes.

20 minutes seems to be a good number for me, I respond well to 20 minutes of yoga or Pilates, 20 minutes of walking and 20 minutes of meditation.

For some links to get your practice started see this post:

Fibromyalgia framework central Nervous System Overload How Meditation Helps

Meditation provides true rest for body and mind and I think that is what I so desperately need in my day.


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central sensitivity and meditation

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Necks & Backs, Some Coping Mechanisms

Anyone who follows my blog or Facebook page knows that I struggle the most with my neck. I may not have it under control, but I have a multitude of coping mechanisms for it. I thought I’d share some.

1. Swiss ball – if you have one, sit on it and gently lean backwards over it so that your back is laying on it and let your head relax. Good right?! You can also lean forwards onto it. These stretch out your upper back and shoulders which have a big impact on your neck.

Swiss ball
My swiss ball & foam roller.

2. Foam roller – this is a nifty tool that I haven’t yet come close to fully utilising. One good use for it is to put it under your neck and just chill out for a couple of minutes. Your head is heavy enough so you don’t  need to apply pressure or move about. You can turn your head gently from side to side (like saying no) and hold for a time on each side. Google foam rollers for neck and back and you’ll find a few tutorials on the uses for a foam roller.

3. Stretching – I stretch a lot, it’s a natural coping mechanism for me. The ear to shoulder stretch and the chin to throat stretch are nice neck stretches. But full body stretching is great for general fibro management.

4. Yoga – you can really utilise all different parts of yoga practice for Fibro bodies – just see this post I wrote about it. But for my neck I like cat and cow pose, forward bend pose, downward dog pose and child’s pose. If my whole back is being an issue then half legs on a chair (or couch) pose is a goodie.

5. Heat – I have my heatpack every morning, whenever I can in the day and before bed. It’s a favourite. A hot bath or shower is also good.

6. Rubs and massage – I have an antiflamme cream with natural ingredients to massage into the affected area/s which can be useful. The cream and the quiet time massaging the area are soothing.

7. Rest – sometimes the neck and back pain means I need to rest and cut back. This is part of pacing and general management of fibro.

8. Medicine – this is relatively new for me, I have a difficult relationship with medicine, but I am trying to remind myself that if judiciously used, medicine can reduce my misery. I have several lines of defense from paracetamol, to ibuprofen, to a paracetamol/low-dose codeine combination, to muscle relaxants. I very rarely allow myself the muscle relaxants but it does help when my back and neck have gone to custard.

A mix of these combined with general living well mechanisms (exercise, healthy eating, reducing stress etc.) Are the best ways I know to try to cope with my neck and back. Do you have any others?