Yoga for Fibromyalgia

For people with fibromyalgia, taking up yoga may help soothe symptoms and improve functioning. A disorder estimated to affect about 2% of the United States population, fibromyalgia is marked by a widespread muscle pain that typically intensifies when pressure is applied to certain “tender points” (such as muscles around the neck, hips and back).

Although few studies have explored yoga’s potential role in fibromyalgia treatment, some research suggests that practicing yoga may help reduce pain, fight fatigue, and lift mood in people struggling with fibromyalgia.

How Might Yoga Help Treat Fibromyalgia?

Scientists have yet to determine how or why fibromyalgia might be beneficial for fibromyalgia patients. However, it’s thought that yoga may help treat fibromyalgia by lessening muscle tension and taming stress (a possible trigger for fibromyalgia symptoms).

The Science Behind Yoga and Fibromyalgia

To date, there is little scientific support for yoga’s effectiveness in treating fibromyalgia. Still, early research indicates that yoga may aid in fibromyalgia management.

In a 2010 pilot study of 53 female fibromyalgia patients, for instance, researchers found that those randomly assigned to an eight-week yoga-based program (including gentle yoga poses,meditation, breathing exercises, and yoga-related coping instructions) had significantly greater improvements in pain, fatigue, mood, and coping, compared to participants who were assigned to standard care.

In an earlier study (published in 2007), 40 women with fibromyalgia were assigned to one of two groups: The first group took part in weekly yoga sessions, while the second group combined their weekly yoga with tui na (a type of bodywork used in traditional Chinese medicine). Study results revealed that both groups had improvements in fibromyalgia symptoms and pain levels. While the group assigned to yoga plus tui na initially showed greater improvements, those who only practiced yoga ended up reporting less pain over time.

Should You Use Yoga to Treat Fibromyalgia?

It’s too soon to recommend yoga for fibromyalgia treatment. In order to manage your fibromyalgia, it’s important to follow the treatment program recommended by your doctor (which may include regular low-impact aerobic exercise, as well as lifestyle changes like improvements in sleep hygiene, stress management, and the avoidance of alcohol and caffeine). If you’re interested in adding yoga to your self-care, talk to your doctor about how to safely incorporate yoga into your fibromyalgia treatment program.

_Sources:

_{American Academy of Family Physicians. “Fibromyalgia“. February 2010.}

_{Carson JW, Carson KM, Jones KD, Bennett RM, Wright CL, Mist SD. “A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia.” Pain. 2010 Nov;151(2):530-9.}

_{da Silva GD, Lorenzi-Filho G, Lage LV. “Effects of yoga and the addition of Tui Na in patients with fibromyalgia.” J Altern Complement Med. 2007 Dec;13(10):1107-13.}

_{Vallath N. “Perspectives on yoga inputs in the management of chronic pain.” Indian J Palliat Care. 2010 Jan;16(1):1-7.}

 

Natural Mood Enhancers

If you’re looking to lift your mood, certain alternative therapies may act as natural mood enhancers. But while the following approaches may help enhance your mood, none should take the place of doctor-prescribed treatment for mood disorders (such as depression and bipolar disorder).

1) Meditation

In a 2010 study of 82 college students, researchers found that those who took part in three one-hour mindfulness meditation sessions had greater improvements in mood compared to those who were assigned to a sham meditation training or a control group. Mindfulness meditation was also found to be more effective in reducing fatigue and heart rate.

2) Yoga

Yoga may act as a natural mood enhancer for people with certain health problems. For instance, a 2009 study of 88 breast cancer patients found that those who practiced yoga prior to undergoing radiation experienced improvements in mood, stress levels, and anxiety. And in a 2005 study of 13 psychiatric inpatients, researchers found that participating in a yoga class helped improve mood and other “emotion factors” (including anger and confusion). Finally, a 2009 study of 45 professional musicians (a group prone to high levels of stress and anxiety) revealed that a two-month yoga program helped reduce mood disturbance (as well as relieve anxiety and anger).

3) Massage Therapy

Aromatherapy massage may serve as a natural mood enhancer, according to a 2010 study of 40 healthy volunteers. After receiving a massage with jasmine oil, subjects reported feeling more alert and more vigorous. The study’s authors suggest that jasmine oil’s stimulating effects may be responsible for the massage’s mood-lifting benefits.

Should You Use Natural Mood Enhancers?

While meditation, yoga, and massage may have some beneficial effects on mood, self-treating mood disorders with these therapies is not advised. If you’re experiencing mood disorder symptoms (such as persistent sadness, loss of interest in daily activities, difficulty sleeping, fatigue, extreme mood changes, and inability to concentrate), consult your physician as soon as possible. You can also talk to your doctor and/or a mental-health professional about using natural mood enhancers to help manage mood disorders.

_Sources:

_{Hongratanaworakit T. “Stimulating effect of aromatherapy massage with jasmine oil.” Nat Prod Commun. 2010 Jan;5(1):157-62.}

_{Khalsa SB, Shorter SM, Cope S, Wyshak G, Sklar E. “Yoga ameliorates performance anxiety and mood disturbance in young professional musicians.” Appl Psychophysiol Biofeedback. 2009 Dec;34(4):279-89.}

_{Lavey R, Sherman T, Mueser KT, Osborne DD, Currier M, Wolfe R. “The effects of yoga on mood in psychiatric inpatients.” Psychiatr Rehabil J. 2005 Spring;28(4):399-402.}

_{Vadiraja HS, Raghavendra RM, Nagarathna R, Nagendra HR, Rekha M, Vanitha N, Gopinath KS, Srinath BS, Vishweshwara MS, Madhavi YS, Ajaikumar BS, Ramesh BS, Nalini R, Kumar V. “Effects of a yoga program on cortisol rhythm and mood states in early breast cancer patients undergoing adjuvant radiotherapy: a randomized controlled trial.” Integr Cancer Ther. 2009 Mar;8(1):37-46.}

_{Zeidan F, Johnson SK, Gordon NS, Goolkasian P. “Effects of brief and sham mindfulness meditation on mood and cardiovascular variables.” J Altern Complement Med. 2010 Aug;16(8):867-73.}