Yoga for fibromyalgia
Mindful movement as a way out of pain memory
Fibromyalgia is considered one of the most complex and often misunderstood pain disorders. Those affected suffer from chronic, widespread pain, accompanied by exhaustion, sleep disorders, concentration problems and often depressive moods. While medication only helps to a limited extent, it has been shown that exercise in combination with relaxation can be a key to relief - especially if it is mindful, gentle and individually tailored. This is exactly where yoga unfolds its special effect.
What is fibromyalgia - and why is it so difficult to grasp?
Fibromyalgia is a functional pain disorder in which the nervous system processes pain stimuli hypersensitively. It can be triggered by physical trauma, infections or prolonged stress. Many sufferers report a long ordeal filled with misdiagnoses, self-doubt and the feeling of not being taken seriously.
Pain processing is altered, but not "imaginary". The central nervous system is overactive, the autonomic nervous system is often dysregulated. This is exactly where yoga comes in: not as a sports program, but as a holistic regulatory therapy.
How does yoga work for fibromyalgia?
Scientifically proven:
Studies show that regular yoga practice for fibromyalgia:
Pain reduced
Improved sleep quality
Fatigue alleviates
Mood stabilized
and significantly improves the quality of life
Neurobiological explanation:
Yoga activates the parasympathetic nervous system (resting nerve)
Improves body awareness
modulates pain processing in the brain
and strengthens self-efficacy - an important factor in chronic illnesses
Which yoga elements are particularly helpful for fibromyalgia?
1. gentle, flowing movements
No stretching to the pain threshold!
Movements in the flow of breath, adapted to the form of the day
Elements from yin yoga, somatic movement or medical yoga
2. breathing work for vegetative regulation
Prolonged exhalation (e.g. 4-7 breathing rhythm)
Summation (Bhramari)
Breathing pauses to calm the nervous system
3. meditation & mindfulness
Observe thoughts without judging them
Promoting acceptance without giving up
Body scan, yoga nidra or mindful walking
4. touch & self-care
Self-massage with oil (Abhyanga) to promote body awareness
Soft blankets, pillows & warm stimuli for sensory integration
What yoga is not
Yoga is not a panacea. It does not cure "fibromyalgia" - but it can help to change the way we deal with it. The important thing is that yoga classes:
pain-adaptive
not performance-oriented
and individually tailored
Because: fibromyalgia is an invitation to get out of the constant "I have to" - and to see the body as a guide, not as an opponent.
Conclusion: Feel yourself again - without fear of pain
Yoga for fibromyalgia does not mean bending - but rather mindful research: What is good for me today? What feels right? Through movement, breathing and inner alignment, a space can be created in which pain no longer dominates everything.
In the stillness of the practice, not only does flexibility grow, but also compassion - for your own body, for your own history and for the path that lies ahead.
Note:
At www.hockenholz.com we show how therapeutic yoga can be used professionally and effectively for fibromyalgia and other chronic pain disorders.