Yoga | Backpain Treatments Blog

SOURCES: James Carson, Ph.D., clinical psychologist, assistant professor, department of anesthesiology, Oregon Health & Science University, Portland, Or.; Bruce Solitar, M.D., clinical associate professor of medicine, division of rheumatology, NYU Langone Medical Center, New York, N.Y.; Pain, November 2010

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Article Source: http://www.articlesbase.com/ – Yoga May Combat Fibromyalgia Symptoms

Yoga May Combat Fibromyalgia Symptoms

Less pain, fatigue, anxiety reported by study participants after 8 weeks, researchers say

Yoga that includes gentle stretches and meditation may help alleviate the symptoms of fibromyalgia, a small study finds.

Twenty-five women diagnosed with fibromyalgia, a chronic pain syndrome, were enrolled in a two-hour yoga class that met once a week for eight weeks. Another group of 28 women diagnosed with the condition were place on a waiting list and told to continue their normal routine for dealing with fibromyalgia.

After eight weeks, the yoga group reported improvements in both physical and psychological aspects of fibromyalgia, including decreased pain, fatigue, tenderness, anxiety and better sleep and mood.

“The women were somewhat apprehensive when we started, but once they got into the rhythm of it they found it to be very helpful,” said lead study author James Carson, a clinical psychologist and pain specialist at Oregon Health & Science University in Portland. “They came back after the first week reporting less pain, better sleep and feeling encouraged for the first time in years. That type of change continued to build over the course of the program.”

At the end of the study, about 4.5 percent in the yoga group reported being “very much better,” 9.1 percent said they were “much better,” 77 percent were “a small better” while 4.5 percent reported no change. In comparison, no one in the control group reported that they were “very much better” or “much better,” 19.2 percent reported being “a small better,” and 38.5 percent reported “no change.”

Average pain scores dropped from a 5 to a 4 on a 10-point scale, although there was no improvement in the overall “tender point” score.

The study was limited by its small sample, absence of follow-up and over-reliance on self-reported data, the researchers noted.

The study, published online Oct. 14,(2010) is in the November print issue of the journal Pain.

No cure exists for fibromyalgia, which is characterized by multiple tender points, fatigue, insomnia, anxiety, depression, and memory and concentration problems. Some 11 to 15 million Americans have the debilitating condition, about 80 to 90 percent of them women, according to background information in the article.

Yoga is probably worth trying, Solitar said. But he noted that patients in the study were in a yoga class specially tailored to their needs and said the class at a local yoga studio might be too intense.

The yoga sessions evaluated in the study included 40 minutes of gentle stretching and poses, 25 minutes of meditation, 10 minutes of breathing techniques, a 20-minute lesson on applying yoga principals to daily life and coping with fibromyalgia and 25 minutes of group discussion. Participants were also encouraged to practice at home with a DVD on most days.

Though it’s unknown how much of the positive effect shown in the study is the “placebo” effect of doing something that feels empowering vs. something special about the yoga and meditation itself, that may be beside the point if people feel better, Solitar said.

“Many patients report that not much helps them, so anything that’s positive is a very excellent thing,” Solitar said.

In the study, women practiced Yoga of Awareness, a type of yoga developed by Carson, a yoga and meditation instructor, and his wife, study co-author Kimberly Carson. Carson taught the class. (Carson reported no financial considerations that would cause a conflict of interest.)

Yoga of Awareness draws from the Kripalu school of yoga, Carson said, which emphasizes the “inner dimensions” of yoga, such as accepting pain and being willing to learn from pain and stressful circumstances, being mentally “present in the moment” and learning to distinguish between actual events and the mind’s tendency to “catastrophize” pain — that is, thinking it’s the worst pain ever when really it’s manageable, he said.

Previous research showed Yoga of Awareness improved pain, fatigue, sleep and mood in women with breast cancer, Carson said.

It’s unknown what aspects of Yoga of Awareness are the most beneficial, but Carson said he believes the exercise, meditation and the social aspects all contribute.

“It’s the combination that has a synergistic effect,” Carson said. “Our mind and body are very connected, but we are often not aware of that fact. Techniques like yoga really reinforce that connection and make us much more conscious of the fact that our thoughts and our feelings are affecting our body, and our body is affecting how we reckon and feel.”

If we have fibromyalgia and are looking for a yoga class, Carson recommended seeking out a class advertised as “gentle” and making sure the instructor knows we have physical challenges so that poses can be modified.

Since many yoga classes don’t incorporate much meditation, Carson also recommends seeking out a meditation class, which teaches breathing exercises to reduce stress and cope with pain.

A study published in August in the New England Journal of Medicine found tai chi may also help give fibromyalgia sufferers some relief. Like yoga, tai chi is a mind-body exercise that emphasizes slow, gentle movements to build strength and flexibility, as well as deep breathing and relaxation, to go qi, or vital energy, throughout the body.

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SOURCES: James Carson, Ph.D., clinical psychologist, assistant professor, department of anesthesiology, Oregon Health & Science University, Portland, Or.; Bruce Solitar, M.D., clinical associate professor of medicine, division of rheumatology, NYU Langone Medical Center, New York, N.Y.; Pain, November 2010

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Source: http://www.articlesbase.com/womens-health-articles/yoga-may-combat-fibromyalgia-symptoms-3491708.html

Article Tags:
yoga, fibromyalgia, physical and psychological aspects

Is Yoga an Effective Treatment for Back Pain

Posted on 04 November 2010. Tags: back, Effective, pain, treatment, yoga

With its traditional emphasis on the integration of spine, mind and spirit, yoga provides an brilliant form of back pain relief. In fact, a recent US survey revealed yoga instruction and practice to be among the most successful of all back pain treatments for people who were not incapacitated by their back pain. And those participants who were troubled by osteoarthritis, neck pain and scoliosis found it particularly effective.

The word yoga means \’unity\’ or \’harmony\’. Yoga is a way of healing the body through exercises that combine postures, movements and breathing techniques.

To the extent that stretching and strengthening your body is helpful – and I believe this beyond a doubt – yoga instruction can be an brilliant treatment for back pains. To the extent that stress contributes to back pain yoga instruction can bring significant relief.

The yoga philosophy of never forcing or straining, and of moving in a fluid, meditative manner, makes brilliant sense for people with back problems. But yoga philosophy also encompasses the harmony of mind, body and spirit – a concept that is hard for some back pain sufferers to grasp, or to take seriously. Although yoga traces its history back to the Hindu culture of India, it is not a religion.

A few of the US survey participants learned yoga entirely on their own, from books and articles. But those who were helped the most got started with professional and personalized instruction. Not all yoga teachers have the experience or the desire to work effectively with people who report a history of back problems. Some of them, but, possess advanced degrees in exercise physiology and may be especially qualified to prescribe exercise. An vital determinant of success is the instructor\’s willingness to modify the therapy to suit your needs.

If yoga instruction is available where you live, drop by the school or studio and speak to an instructor. You may get a chance to see the instructor in action, and determine whether you feel you\’ll get the kind of intelligent, individual attention that you were hoping to find.

Before I extol yoga any further, but, I must interject a note of caution: Many formal yoga positions are perilous to attempt during any episode of pain. This is especially right for just-recovering back sufferers.

At least two regular yoga positions could really cause considerable injury to your back if you tried to perform them while you were in pain, or before you had developed the necessary flexibility. One is the Cobra, which calls for you to lie on your stomach and arch your back by raising your head and chest. The other is the Plough, in which you lie on your back, then raise your straightened legs (ouch!) up and over your head, until you can touch your toes behind your head.

Here\’s one yoga exercise that you can perform anywhere, as it involves nothing more than deep breathing to help you relax and tone your abdominal muscles:

Start by taking a deep breath from your abdomen. (Place your fingers on your belly to convince yourself that it – and not just your chest – is expanding.)

Keep inhaling through your nose for 6 seconds.

Hold the air inside your lungs for 3 seconds.

Exhale through your mouth for 7 seconds. As you do so, let yourself go limp.

Repeat this series of steps a few times, alternating the deep breaths with normal breaths (in order to avoid the risk of hyperventilating).

Five minutes spent in this kind of deep, relaxed breathing can make you feel both invigorated and relaxed. Try it during your peak work hours, and judge the effect for yourself.

Posted in Low Back Pain TreatmentComments (0)

Yoga For Pain Relief

Posted on 01 June 2010. Tags: pain, relief, yoga

Pain management and treatment has come a long way in the past few small years. From relaxation and rest to electronic stimulation implants and exercise, things have certainly changed in the way of pain relief techniques. And while we are advancing literally every single day in this filed, there are some things that we delve into the past to re-evaluate, like yoga for pain relief.

While rest, relaxation, low stress and recovery are still recommended, it is recommended sparingly. This is part of the process; but it is not the entire process. Today, pain specialists are recommending getting back into the game of life sooner rather than later, and take steps to become active again. Yoga for pain relief is a fantastic first step.

Back in 2005 some research was conducted and published in the Annals of Internal Medicine that stated yoga, compared to self-care handbooks and common exercise regiments, was the most effective of the three methods to increase mobility and relieve pain. Researchers also found that yoga lowered a patient’s reliance on pain medications.

Not all yoga is appropriate for pain relief, but. While your pain specialist will let you know what techniques will work best for your situation, consider slow-paced, gentle yoga. A form of yoga known as Viniyoga was specifically designed to ease back pain and arthritis pain. It involves slow stretches and deep breathing, focusing on enhancing mobility and slight strength gain.

Iyengar yoga is another form of yoga for pain relief that is slow-paced and focuses on precise bodily alignment. This form of yoga uses different props like yoga blocks and bolsters to help you position yourself carefully and precisely.

The fantastic thing about yoga for pain relief is that it promotes strength from within, and mobility through stretching and holding poses. A key to long-term chronic pain treatment is strength. Rest and relaxation is wonderful, but slowly building some strength around the affected areas is just as crucial. Slowly building up strength is what yoga for pain relief is all about.

Another one of the best things that you can do for yourself during chronic pain treatment is to take time out for yourself and relieve stress. This isn’t only done by relaxing on the couch watching TV, this is done actively through things like yoga. Setting aside an hour a day for this form of pain relief not only builds strength from within, it releases stress and promotes emotional healing as well.

Relaxing the mind and focusing your energy on the areas that need attention, such as your back or joints, can do wonders for your attitude and recovery time. In a recent yoga for pain relief article, a veteran living in a geriatric center told the American Pain Foundation, “When you’re sick or incapacitated, you lose a lot…you lose respect and the quality of life. Yoga and meditation stimulate the brain…you are trying to regulate your breathing, and that helps everything else.”

Now, yoga might look simple enough, but take it slow. The key to yoga is starting out slow and building up your strength and flexibility over time. It’s not simple, and it is a work-out, but if you consult with your pain specialist about the right form for you the results will be well worth it.

Posted in Back Pain SpecialistComments (0)

Yoga for Lower Back Pain : Fish Yoga Pose for Lower Back Pain

Posted on 07 February 2010. Tags: alternative, back, cat, cobbler, cow, fish, lotus, lower, medicine, pain, poses, relief, stretches, yoga

2 Yoga for Lower Back Pain : Fish Yoga Pose for Lower Back Pain Learn how to do the fish pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor.

Expert: Elizabeth Rose
Contact: www.artanayoga.com
Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts.
Filmmaker: randy primm

Duration : 0:1:50

Read the full tale

Posted in Lower Back Pain reliefComments (0)

Yoga for Lower Back Pain : Recycling Cobbler Yoga Pose for Back Pain

Posted on 04 January 2010. Tags: alternative, back, cat, cobbler, cow, fish, lotus, lower, medicine, pain, poses, relief, stretches, yoga

2 Yoga for Lower Back Pain : Recycling Cobbler Yoga Pose for Back Pain Learn how to do the recycling cobbler pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor.

Expert: Elizabeth Rose
Contact: www.artanayoga.com
Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts.
Filmmaker: randy primm

Duration : 0:3:1

Read the full tale

Posted in Lower Back Pain reliefComments (12)

Tag Archive | "yoga"

Yoga May Combat Fibromyalgia Symptoms

Is Yoga an Effective Treatment for Back Pain

Yoga For Pain Relief

Yoga for Lower Back Pain : Fish Yoga Pose for Lower Back Pain

Yoga for Lower Back Pain : Recycling Cobbler Yoga Pose for Back Pain

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