Stress reduction is an important part of fibromyalgia syndrome (FMS) self-care. People with fibromyalgia are more prone to the body's "stress response" being triggered due to dysfunction in the hypothalamic-pituitary-adrenal axis, a group of organs in the body that produce hormones which regulate the stress-adaptation response.
Many people, when told by their doctors they need to reduce stress, quit their jobs or shed all their activities, even those that provide the most fulfilment. This detachment from the world can exacerbate the symptoms of depression that all too often accompany fibromyalgia. However, learning to say no to unfulfilling commitments and stopping codependent behaviors such as caretaking those who are capable of fending for themselves can ease a great deal of stress. This also creates space for the person with fibromyalgia to take care of herself instead of constantly struggling to meet the demands of others.
Once this space for self-care has started to open, exercise can play a pivotal role in managing fibromyalgia. Exercise has shown in study after study to improve the symptoms of fibromyalgia, including stress response. By taking the time to exercise, a person with fibromyalgia can slowly build strength and flexibility, not to mention confidence and self-esteem. Sensitivity decreases while energy increases.
Yoga in particular is well suited as a fibromyalgia exercise, because it encourages the participant to start where they are and exercise within their own limits, gently at first and building gradually over weeks and years. Over time, the participant's limits expand, allowing the participant to stretch her muscles more deeply, work all the main muscle groups, build strength through bearing the weight of her own body in different poses, and get an aerobic workout.
Not only that, but yoga most often stimulates the parasympathetic nervous system rather than the sympathetic nervous system, meaning that rather than working out in the "no pain, no gain" mode of so many forms of exercise, the yoga poses and breathing techniques actually trigger a "rest and repose" relaxation response. This can reduce the production of cortisol, a stress hormone that has been found in higher levels in people with fibromyalgia, making it quite difficult to relax.
It is important for the fibromyalgia patient to talk to her physician before starting an exercise program. The doctor will have recommendations for the level, frequency, and duration of exercise. Most doctors recommend exercising at the highest capacity possible for short periods of time throughout the week. Though some muscle soreness may be inevitable in the beginning of a fibromyalgia exercise program, all too often patients starting a new program do too much too quickly and trigger a full fibromyalgia flare-up. It is important to start slowly and build over time in order to learn the body's response to different levels of exercise.
A Fibromyalgia Exercise to Reduce Stress
Here is a simple yoga-based exercise that can relieve stress immediately.- Sit up comfortably in your chair. (You can also sit or lie on the floor.) If your feet aren't solidly planted on the floor, add a cushion or books until you are supported. It may also feel good to support the lumbar area of your back with a cushion.
- Breathe into your belly, allowing it to expand like a balloon on the in-breath. On the out-breath, allow air to release naturally.
- Continue breathing deeply into the belly. On the in-breath, focus on grounding down through your feet and the bottom points of your hip bones while lifting through the heart and crown of the head.
- On the out-breath, focus on relaxing the shoulders, allowing them to glide down the back. Focus also on release of tension in the chest, abdomen, hips and thighs while exhaling.
- Take at least 5 more deep breaths before continuing.
- On an out-breath, allow your chin to drop towards your chest. Allow it to hang while you breathe, without force. Take several breaths here.
- On an in-breath, bring the head in a quarter-circle so that one ear is hanging towards the shoulder. Continue to breathe, focusing on the side of the neck.
- After a few breaths, exhale taking the head back down then inhale bringing it up towards the opposite shoulder. Breathe here.
- Exhale, bringing the chin down to center, then inhale the crown back up towards the ceiling so you are looking forward.
- Continue breathing fully and slowly into your belly, this time lifting your arms comfortably over your head on the in-breath and slowly bringing them back down to your sides on the out-breath. Repeat for three or more breaths.
- Hands to knees or in your lap, roll the shoulders in circles, both backward and forward.
- Smile. You're done. Staying connected to your breath, scan the body for any tension and invite it to release, then transition into your daily activities.
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