The pain-busting practice proven to work

One of the issues that I live with on a daily basis is fibromyalgia… the pain all over my body… the muscle tenderness… the pins and needles… and of course, who can forget the headaches.

All of it creates a constant level of stress for me as anyone living with chronic pain understands.

After all, hurting all of the time leaves your nerves frazzled, your body exhausted and your temper on edge.

But, there is one thing that I’ve found that helps with both the stress and pain from my fibromyalgia — even when nothing else will…

Yoga.

But don’t just take my word — see what happened when research put it to the test…

Downward dog and your stress hormones

Weirdly enough, women with conditions like fibromyalgia have lower-than-average cortisol levels (a stress hormone). This contributes to pain, fatigue and stress sensitivity.

You see, normally your cortisol levels peak about 30 to 40 minutes after you wake up in the morning and then decline throughout the rest of your day. But when you have a condition like fibromyalgia, those normal levels get thrown completely out of balance.

But, researchers at York University have found a way to combat that problem…

It’s called Hatha yoga.

In fact, when the researchers followed yoga participants through a twice weekly (75 minute) Hatha yoga program, they found that their cortisol levels rose over the course of just eight weeks.

And, their levels of pain and stress went down dramatically!

How does it work?

According to the scientists, “Hatha yoga promotes physical relaxation by decreasing activity of the sympathetic nervous system, which lowers heart rate and increases breath volume. “

And, to make it even better, yoga promotes mindfulness, reminding you that you are not your body — or your pain — a big help when it comes to managing and overcoming a chronic pain condition.

Your 5 Minute Home Yoga Routine

Here’s a quick five minute Hatha yoga routine to start you out at home. After a few repetitions, you should be ready to expand your yoga activity a full 75 minute session twice a week, like the study participants did.

All you need is a mat and a comfortable place to practice. If you need to see actual images of the poses, you can find them here.

#1 — Mountain Pose

This is a super simple pose. Simply stand tall at the top of your mat, reaching through the crown of your head.

Next, inhale as you raise your arms up toward the ceiling and gently stretch to the right as you exhale. On your next inhale, return to center and then stretch to the other side on the exhale.

#2 — Forward Fold or Forward Bend

From Mountain Pose, you will now fold forward, allowing your arms, neck and head to relax toward the ground. Relax for three to five breaths, keeping your knees slightly bent.

#3 — Lunge Right

Now, step back with your left leg as you bend your right knee and allow your hands to touch the floor to support you in a low lunge position. Be sure to keep your knee directly over your ankle.

As you inhale, lift up tall through the crown of your head. And, on your exhale, allow your hips to lower toward the floor.  Hold for five breaths.

#4 — Downward Dog

Press both hands into the ground as you step back with your right leg and push both heels into the floor and your buttocks toward the ceiling. Spread your fingers wide and hold for three to five breaths.

#5 — Lunge Left

Now, step forward with your left leg, bending your knee and placing it over your ankle and supporting your lunge with your hands on the floor.

Lift up as you inhale and lower your hips as you exhale, holding the position for three to five breaths.

#6 — Forward Fold or Forward Bend

Step in with your right leg, returning to the forward fold position and allowing your neck, head and arms to relax freely. Hold for three to five breaths.

#7 — Mountain Pose

Finish by slowly rolling up, stacking your vertebrae on top of each other one at a time and reaching your hands to the ceiling. Exhale and release your arms to your sides.

You made it!

Start using Hatha yoga today and you’ll notice less pain and stress in no time no matter how long you’ve been dealing with your fibromyalgia or other chronic pain problem.

Source:

1. Yoga boosts stress-busting hormone, reduces pain, study finds — York University