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About yoga

Jan 13, 2018 10:29 AM

I have neck n back pain. Do u think yoga will help me to treat it?

Jan 14, 2018 11:36 AM

The only way to know for sure whether yoga will or won't help you, is to try it. Each person reacts differently to pain management techniques including yoga.

I have a herniated disc with spinal stenosis at the thoracic 11-12 level, degenerative disc disease throughout my thoracic spine, and tethered spinal cord. I tried yoga a few times, but had to stop because my back and neck pain increased significantly.

Jan 14, 2018 3:14 PM

Make sure you go to a tenured teacher who knows about Anatomy. They crank these teachers out and the teacher trainings and they really don't know a whole lot. I'll tell you a girl for 14 years before I found out I was too flexible for yoga and it actually tore my body apart. I'm not jaded. I just was in the industry for a while and know how little people are trained for actually guiding bodies through an hour or more of poses that can have a substantial positive or negative impact on the body depending on how it's taught and adjusted.

Jan 14, 2018 3:15 PM

*sorry voice messaging fail. I *taught for 14 years...

Jan 15, 2018 11:46 AM

Yoga and mild exercise helps me to cope with the pain, otherwise I will die of pain. It just makes it easier to move. I have a very capable yoga instructor and my husband owns the gym in town. Exercise helps when you do it the right way.

Jan 15, 2018 11:32 PM

Keep moving! I found that the best exercise for me was the pool!! I love the workout and it’s so much better on you joints, spine, and fibro. The medications for fibro didn’t work for me. I do need pain medication, but I’m taking half of what I use to take. I also have RA, degenerative disc disease, migraines and lupus. I’m screwed, but I tell myself to keep moving. If you don’t it will get worse. I say that from experience

Jan 20, 2018 12:59 AM

Yoga works for me. 6-7 poses holding 2 min ea pose is really helping overall pain and flexibility - and mood too! 12 minutes total is my sweet spot daily.

Jan 21, 2018 8:09 PM

I have been thinking about beginning some yoga. But I have no way or time to a gym at this point as I work a full-time job and have two children and a husband. So I was thinking about just starting it at home, is this a bad idea? Should I not do it in fear of hurting myself further?

Jan 21, 2018 10:40 PM

I’d be happy to share some beginner poses. {If you’d like }Start slowly. I do all 6 poses at home in bed when I awaken daily.

Jan 23, 2018 4:10 PM

Tranquiloty, I'd love to know what poses you use! I'm trying to build an am routine for myself.

Jan 23, 2018 4:52 PM

Here are My 6 two minute daily yoga poses:

6 YOGA POSES TO REDUCE FATIGUE
HOMEYOGA6 YOGA POSES TO REDUCE FATIGUE
6 Yoga Poses To Reduce Fatigue
When you’re living with a chronic illness, you know what it’s like to feel depleted. No energy left. Nada. If you suffer from Chronic Fatigue Syndrome, you deal with this fatigue on a daily basis. Yet other conditions, such as Fibromyalgia can also leave you feeling less energized on a regular basis.

Researchers are starting to find positive effects of yoga on chronic illnesses. From pain to depression to fatigue, yoga can help you manage your symptoms. But a lot of yoga classes out there are more like aerobic or gymnastics classes than gentle yoga. If you are suffering from a chronic illness, starting out with these intense classes could make your symptoms worse.

Here are 6 yoga poses to reduce fatigue. These poses are safe for beginners, and people living with chronic illnesses. Beat fatigue and live a life you love:

1. Childs Pose

yoga poses to reduce fatigue
photo by: Yoga Mama https://www.flickr.com/photos/yogamama-co-uk/
Time:
3-5 minutes

Benefits: Opens the hips, releases the back, calms the body.

Sit on the floor with your feet together and knees a few inches wider than your hips (about as wide as your yoga mat if you have one). Walk your hands forward in front of you until your forward rests on the floor. If your forehead doesn’t quite reach the floor then use a pillow or blanket under your forehead. Focus on taking slow, deep breaths.

2. Cat/Cow Pose



Time: 2 minutes

Benefits: Opens up the spine, improves digestion, relieves back pain.

Start on your hands and knees, with knees hip distance apart and hands shoulder distance. As you inhale, lift up your hips, let your belly lower, roll the shoulders back and look forwards. As you exhale, tuck the hips under, round the spine, and let the head drop. Repeat this 5-6 times moving with your breath.

3. Supine Twist

yoga poses to reduce fatigue
Use a pillow under or between your knees if you feel any pain there. Photo by: Yoga Mama https://www.flickr.com/photos/yogamama-co-uk/
Time:
2-3 minutes on each side

Benefits: Opens shoulders, improves digestion, releases lower back, quiets the mind

Lie down on your back with your knees bent and feet on the ground. Let both your knees fall down to the right side of your body, keeping the sides of your feet and your left shoulder on the ground. Then spread your arms out into a ’T’ shape and look over your left shoulder. This stretch affects your hips, torso and shoulders. Try to enjoy the pleasant stretching sensations as you practice breathing deeply.

4. Legs- Up- The- Wall Pose

yoga poses to reduce fatigue
Legs up wall helps activate the parasympathetic, or rest and digest, nervous system.Photo by: Tiffany Berry https://www.flickr.com/photos/tarnalberry/
Time:
3-5 minutes

Benefits: Calms the nervous system, regulates blood pressure, releases muscles in lower back, legs, and feet

This pose can be done against the wall or with a chair. Sit parallel to the wall. Then twist your legs towards the wall as you lean backwards, letting your legs rest in a comfortable position on the wall. You can use a pillow or blanket for your head or hips if you find the floor uncomfortable. Place one hand on your belly and the other on your chest. Notice the breath moving under your hands.

5. Butterfly Pose

Time: 2-3 minutes

Benefits: Stretches inner thighs and hips, relieves fatigue, improves bowel function

Sit on the floor with the soles of your feet together, about 6-8 inches away from your pelvis. Open the feet up like you are reading a book, and then letting the spine round, slowly fold forward from the hips towards your feet. Close your eyes and remain for 2-3 minutes, or longer if it is comfortable.

6. Savasana

yoga poses to reduce fatigue
Mmm...Productive lying down. Photo by: Missy N https://www.flickr.com/photos/missyn84/
Time:
5-10 minutes

Benefits: Relieves stress, improves mental concentration, provides total relaxation

My favourite pose! Lie down on your back, stretching your legs out in front of you.

Jan 23, 2018 4:56 PM

Ignore the links to photos as they are no longer valid links. I’ll look up photos and post them here. Give me a bit to search for them.

Jan 23, 2018 6:20 PM

Here are the same 6 poses with corrected links to pictures. Let me know how it goes. It should never hurt. If so, you’re pushing/pulling too hard. Start slowly, easy does it. But do it consistently on a daily basis and in a week your body will be more supple and less stiff.
Tranquility


1. Childs Pose

yoga poses to reduce fatigue

Time: 3-5 minutes

Benefits: Opens the hips, releases the back, calms the body.

Sit on the floor with your feet together and knees a few inches wider than your hips (about as wide as your yoga mat if you have one). Walk your hands forward in front of you until your forward rests on the floor. If your forehead doesn’t quite reach the floor then use a pillow or blanket under your forehead. Focus on taking slow, deep breaths.
https://www.google.com/imgres?imgurl=http://kimfischyoga.com/wp-content/uploads/2010/08/20100215-0010.jpg&imgrefurl=http://kimfischyoga.com/2010/08/childs-pose-warrior-4/&h=2832&w=4256&tbnid=jhks4Iv3CTghNM:&tbnh=183&tbnw=275&usg=__M6GV4qvTOyzg8mBmAXAr6CpDhKs%3D&vet=1&docid=g4kGuZcscwtgFM


2. Cat/Cow Pose



Time: 2 minutes

Benefits: Opens up the spine, improves digestion, relieves back pain.

Start on your hands and knees, with knees hip distance apart and hands shoulder distance. As you inhale, lift up your hips, let your belly lower, roll the shoulders back and look forwards. As you exhale, tuck the hips under, round the spine, and let the head drop. Repeat this 5-6 times moving with your breath.
https://www.google.com/imgres?imgurl=http://workouttrends.com/wp-content/uploads/2014/04/Yoga-Poses-Cat-cow-Back-Stretch-Pose.jpg&imgrefurl=http://paspapt.com/yoga-poses-ease-back-pain/&h=500&w=1100&tbnid=ZUAXTEx8c3RMBM:&tbnh=151&tbnw=333&usg=__TA_u6df4YAR7Dk_imDTPc4oyJBM%3D&vet=1&docid=YgPgtVyxlQdKAM


3. Supine Twist

yoga poses to reduce fatigue
Use a pillow under or between your knees if you feel any pain there.
Time: 2-3 minutes on each side

Benefits: Opens shoulders, improves digestion, releases lower back, quiets the mind

Lie down on your back with your knees bent and feet on the ground. Let both your knees fall down to the right side of your body, keeping the sides of your feet and your left shoulder on the ground. Then spread your arms out into a ’T’ shape and look over your left shoulder. This stretch affects your hips, torso and shoulders. Try to enjoy the pleasant stretching sensations as you practice breathing deeply.
https://www.google.com/imgres?imgurl=https://www.wikihow.com/images/thumb/1/1e/Do-Yoga-Poses-With-Mantra-Meditation-Step-5.jpg/aid2382981-v4-728px-Do-Yoga-Poses-With-Mantra-Meditation-Step-5.jpg&imgrefurl=https://www.wikihow.com/Do-Yoga-Poses-With-Mantra-Meditation&h=484&w=728&tbnid=mHApj5UdjF-pvM:&tbnh=183&tbnw=275&usg=__5oD_3zEGSuuSEUhD3JOg7UVGt_s%3D&vet=1&docid=M9Mu8pcHDsqF7M


4. Legs- Up- The- Wall Pose

yoga poses to reduce fatigue
Legs up wall helps activate the parasympathetic, or rest and digest, nervous system.
Time: 3-5 minutes

Benefits: Calms the nervous system, regulates blood pressure, releases muscles in lower back, legs, and feet

This pose can be done against the wall or with a chair. Sit parallel to the wall. Then twist your legs towards the wall as you lean backwards, letting your legs rest in a comfortable position on the wall. You can use a pillow or blanket for your head or hips if you find the floor uncomfortable. Place one hand on your belly and the other on your chest. Notice the breath moving under your hands.
https://www.google.com/imgres?imgurl=https://www.shape.com/sites/shape.com/files/styles/channel_masonry/public/popsugar-yoga-pose-legs-up-the-wall.jpg?itok%3D8U1rIiOS&imgrefurl=https://www.shape.com/topics/yoga-poses&h=300&w=300&tbnid=wy7WJ_unNmTZyM:&tbnh=225&tbnw=225&usg=__oUI90IoHHbiBxnByV0LP-KtTGZA%3D&vet=1&docid=sE-nx1Amc-o1RM


5. Butterfly Pose

Time: 2-3 minutes

Benefits: Stretches inner thighs and hips, relieves fatigue, improves bowel function

Sit on the floor with the soles of your feet together, about 6-8 inches away from your pelvis. Open the feet up like you are reading a book, and then letting the spine round, slowly fold forward from the hips towards your feet. Close your eyes and remain for 2-3 minutes, or longer if it is comfortable.
https://www.google.com/imgres?imgurl=https://www.prevention.com/sites/prevention.com/files/static/comp-3635313-yogapose-a.jpeg&imgrefurl=https://www.prevention.com/fitness/fitness-tips/yoga-poses-strengthen-pelvic-floor-and-prevent-incontinence&h=323&w=628&tbnid=qAa40tiYdmi_JM:&tbnh=161&tbnw=313&usg=__PWl4eq1CfvTzbAy05t9tpuriXO4%3D&vet=1&docid=nfCFoilf61PbXM


6. Savasana

yoga poses to reduce fatigue
Mmm...Productive lying down.
Time: 5-10 minutes

Benefits: Relieves stress, improves mental concentration, provides total relaxation

My favourite pose! Lie down on your back, stretching your legs out in front of you.
https://www.google.com/imgres?imgurl=http://www.crazelife.com/wp-content/uploads/2015/09/yoga-childs-pose-400x400.jpg&imgrefurl=http://www.crazelife.com/articles/yoga-help-to-better-sleep/3/&h=400&w=400&tbnid=Mo5imyL2X-UsBM:&tbnh=225&tbnw=225&usg=__oROefUjTr8cE6-3aiKx5m--KuYY%3D&vet=1&docid=E6LaaN4HgGSWqM#h=400&imgdii=pgwl7RIXA9KTJM:&tbnh=225&tbnw=225&vet=1&w=400

Jan 23, 2018 6:46 PM

I also do gentle neck stretches and shoulder shrugs when I finish. I use an app called Insight Timer which has a feature to set the timer with calming ambient sounds and I set it to ring a chime every two minutes so I know when to change to the next yoga pose. If you don’t want an app, I believe their is lots of Yoga and Reiki music on YouTube that has a chime every two or three minutes. I do yoga in my bed because it’s soft and warm. No cold floors for me!Hope that helps!
Mo (Tranquility)

Jan 23, 2018 8:09 PM

I love yoga, it really helps...The gentle yoga Hatha yoga especially as it helps master the mind and breathing too

Jan 23, 2018 9:22 PM

Thank you so much for all thr trouble Tranquility! I look up some images and try these and thank you for thr app recommendation too!

Jan 24, 2018 7:26 AM

I like an app called Down Dog. It would be great to have persinalized instrutiin, but Down Dog is free.

Jan 25, 2018 1:07 PM

Regarding your neck and back pain, it depends on the cause. If there is any injury, you should be careful with twisting or exercises that will place a lot of weight on those regions (like a candle pose). Maybe check with your doctor or try to find a yoga teacher who knows a bit about physiology and can give you advice on which poses will be good or bad for you.
If there is no injury and no special risk to get injured, I would suggest you start slowly with easier poses (like those suggested above) and see how it feels for you. Ultimately yoga is about feeling yourself as you are today, carefully exploring your limits but not forcing your body beyond them. If you feel that you enjoy the easy poses and they do not cause you discomfort, go ahead to try more :) for the beginning, a yoga teacher is helpful because they can tell you what to look out for in a pose - how to hold your back, how to breathe etc. And correct your pose if you are stretching in a way that may be harmful. Good luck <3

Jan 31, 2018 1:09 AM

Love Yoga!!!!!! It saved my life. Physically and mentally. Most important. Find a really great studio. Not okay, not good, but Great!
The studio, owner, instructors are everything!

Jan 31, 2018 4:55 AM

I was doing iyengar yoga and tai chi, more for stress & anxiety management but that had a knock on benefit to my pain levels, as mine are all tension related aches. I haven’t been since we moved to a new town & I’m really noticing the difference.

But the teacher is key, as someone already stated. I had one that said “well I’m sure you know your limitations- just sit out if you feel the pose may be too much” so I didn’t go back to her. But my last one was great. Many years experience and always going for more training. She could adapt any pose to any student’s injuries or weaknesses.

Jan 31, 2018 1:31 PM

Yoga is the earliest form of exercise that you can do but it all depends on your pain tolerance.....it's always recommended to stretch before & after each yoga session to help prevent injury.....start slow & listen to your body

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