1. Yoga and Meditation
Relaxation techniques, such as yoga, tai chi, meditation and deep breathing, can be of great help in controlling fibromyalgia symptoms.
According to a 2010 study by Oregon Health & Science University researchers, yoga can help combat fibromyalgia symptoms like pain, stiffness, fatigue, poor sleep, poor memory, anxiety, depression and poor balance.
In 2011, Canadian researchers at York University found that a 75-minute hatha yoga class twice weekly for eight weeks helped increase cortisol levels in female participants with fibromyalgia, thus reducing pain and improving mindfulness. Those suffering from fibromyalgia tend to have lower than normal levels of the hormone cortisol.
- Practice yoga for 20 to 40 minutes daily.
- Join a tai chi class.
- Do mindfulness meditation for 20 to 30 minutes daily.
- Deep relaxation techniques like progressive muscle relaxation and guided imagery may also help.
2. Exercise
Taking part in a long-term exercise program has been found to be effective in reducing fibromyalgia symptoms. It prevents muscle wasting and restores the body’s neurochemical balance that boosts the levels of pain-fighting chemicals called endorphins. It also triggers a positive emotional state and reduces stress.
- Start with about 20 minutes of low-impact exercises 3 times a week, then increase the duration and frequency. These may include walking, seated exercises, strength exercises, flexibility exercises, balance exercises and water aerobics. Range-of-motion, strengthening and aerobic conditioning exercises are safe for most patients.
- It is suggested to begin with mild exercise and go slow to keep symptoms from flaring up. For example, you can start with some stretching and regular activities like taking the stairs, gardening or doing chores and gradually move to steady exercise.
