I can’t breathe, and there is an almost unbearable weight on my chest.
I feel like I’m being crushed and the pain is excruciating.
All I can hear is thump, thump, thump – although at this point I’m not sure if it’s the beat of my heart, or if it is more earth being thrown on top of me.
Fear has taken over every cell of my body as the panic rises within me, my face is burning hot, yet my extremities are as cold as ice.
The level of terror I feel should prevent me from moving. But, from somewhere deep inside of me, the will to survive surges through my very being and I desperately try to claw my way out, frantically scraping the earth away, exhausting myself in this seemingly futile effort.
Nevertheless, I continue through the haze of exhaustion. My clawing becomes slower and less effective. I can feel the will to go on slipping away from me.
And then I see it.
The smallest pin prick of light. It’s so far away that at first, I think I have imagined it.
But as it opens out to the size of a petit pois, I can’t deny it. Despite the pain and exhaustion, I get a surge of hope and this gives me just enough energy to go on.
The cycle repeats at varying intensity and intervals over time. Let me tell you what I mean.
When I was first diagnosed with fibromyalgia, I had already been through months – if not years – of searching for an answer. I was already exhausted and felt broken. But the diagnosis itself was hope for me because I thought that surely in this day and age, pain can be controlled…Can’t it?
Over the past five years, I have repeated this process of being buried alive more times than I care to remember. Sometimes the weight, pain and darkness have been so relentless that I didn’t even believe the light existed anymore.
I’m sure you get the picture of the things that can bring that suffocating darkness, but now let’s look at finding the light.
On the odd days, the pain is less – I can see the pin prick of light in the distance
The hope of a new therapy or treatment – allows some of the earth to fall away naturally
A friend or family member showing me love and compassion with kind words or by doing things to help make my life easier – this feels like they are shoveling the earth away from me.
A coworker or manager understands and offers kind words of support.
Constantly looking for beauty or hope is like clawing away some of the dirt.
All in all, we cannot rely on nor predict the good days or opportunities for new therapies. The only constants can be our own search for beauty, hope and the kindness of others to help us keep the darkness at bay.
If you know someone with a chronic illness don’t be afraid to ask how you can help. Often helping the person to feel validated and valued can be enough. Other times we may need help with something simple, like opening a bottle or writing a paragraph. So often those of us with chronic illnesses are terrible at asking for help, and just the offer of help is enough to remind us that the light still exists.
The condition can make it difficult to complete basic everyday tasks. Sometimes just getting dressed and out the door is too much, taking up the limited amount of “spoons” you have available to you. If your days are increasingly painful because of the clothes you’re wearing, you may need to make changes to your wardrobe. A few simple alterations could make a big difference, though. Here’s what we recommend when it comes to fibromyalgia clothing choices.
Fibromyalgia pain is typically present on both sides of the body, below and above the waistline, and along the vertebral column. In many cases, simply putting on clothes and wearing them all day is extremely painful for people with this condition. Many sufferers also suffer from touch sensitivity that makes any touch, no matter how gentle, a searing pain.
In addition, other common symptoms of fibromyalgia include heat or cold intolerance. The weather or even the thermostat can have an effect on the pain and stiffness that you may experience every day.
That means clothing for fibromyalgia sufferers must be easy to put on, comfortable to wear, and simple to remove. These are 15 fibromyalgia clothing choices that can help alleviate your pain. When in doubt, turn to your support groups or healthcare providers for more information.
There are certain fabrics that are more comfortable than others. If you have fibromyalgia, you want to find clothes that won’t irritate your skin. These soft and breathable fabrics can help:
Jeans aren’t just tight and restrictive, they can also be itchy and rough to the touch. Most people with fibromyalgia avoid denim altogether.
Unless they’re marketed as soft and stretchy, jeans are usually too rigid to provide any sort of comfort. Leggings, sweatpants, and other types of loose fitting pants are a better option. With today’s jeggings or other super comfy fabrics, you do have options that still look like denim without the ouch.
One symptom of fibromyalgia is increased sensitivity to temperature changes. You may find it hard to regulate these shifts and certain times of year with extreme weather can make it even more difficult.
Layering is the best way to make it through the day in a climate that changes often, especially throughout a single day. For instance, you may live in a coastal town that is foggy and cold in the morning, but sunny and warm in the afternoon. In this case, you should start with a light T-shirt or tank top and pair it with a soft sweater that is easily removable.
This method of dressing will allow you to be prepared for any weather changes as the day goes on.
You don’t have to sacrifice style to find pain relief. There are comfortable clothes for fibromyalgia that will help you look your best, no matter where you’re headed. These are some of the best brands, according to other people with fibromyalgia.
Old Navy: From work clothes to casual loungewear, Old Navy offers a range of styles at affordable prices
Lululemon: This activewear brand is on the expensive side, but fans rave about the quality, comfort, and stretch of Lululemon leggings
Under Armour: If you’re looking for advanced athletic wear, Under Armour carries unique fabrics that can regulate temperature and provide breathability
The North Face: Because this brand is typically geared toward apparel for outdoor activities, they carry great clothes for soft warmth, such as fleece pullovers
Hanes: Everyday comfortable essentials, as well as undergarments, are easy to find at Hanes
LOFT: If you need dressy yet comfortable work clothes, LOFT carries “Signaturesoft” clothing under their Lou & Grey line
Target: For an expansive range of affordable clothing for any event, Target has a wide variety of comfortable clothing
Aerie: Whether you need undergarments, swimsuits, or loungewear, Aerie carries items that are typically around $15 to $35
Also try to add quality clothing pieces to your closet. This can be tough when you’re on a tight budget, but it will be beneficial in the long run. Qualityclothes will last longer, even after consistent washing and wearing. Focus on buying a few essential items that are made with high-quality fabric. Cheaply made clothing can scratch and rub your skin in a way that will irritate your symptoms.
Shop sales, clearance racks, and use coupons to save money at stores that are usually on the expensive side. Look for gently-used consignment places that sell high-end clothing at a big discount.
Putting comfort over style doesn’t mean you have to look like you just rolled out of bed. Find clothing in fabrics, cuts, and colors that you love. If you find a piece that is especially comfortable, buy it in a few different colors. Build your wardrobe around these items and jazz them up with accessories.
On days when you wake up with unbearable pain, turn to the clothing items that are easiest to throw on, and simply add accessories. You can wear the same loose and flowing dress dozens of different ways. Purchase a few necklaces and scarves to add a pop of color. This will diversify your comfortable closet pieces.
Most women agree that bras are simply uncomfortable, whether you’re in good health or not. For those suffering with fibromyalgia, tight straps and underwires can actually be painful and a constant source of stress.
Luckily, there are options that can give you the support you need without the discomfort. Try these options if you’re dealing with ongoing fibro pain.
A bralette is a good choice for smaller-chested women because it only offers minimal support. They don’t have underwires or clasps, which means there isn’t anything that will dig into your skin.
They typically come in different types of fabrics, some with lightweight cups.
Depending on the type of pain you’re experiencing, front closing bras are easier to put on and remove without excessive movement.
These are popular for women who deal with arthritis and other common causes of chronic pain. They’re another great option for bad pain days when you need to minimize excessive movement.
While it isn’t the right option for every case, many patients experience pain relief while wearing compression clothing.
Compression garments can decrease chronic pain by increasing oxygenation and blood circulation. They may also reduce swelling and edema. By keeping muscles and joints stable, this type of clothing could even help prevent injuries.
Talk to your doctor to find out if this is the right method of pain relief for you.
Some days are worse than others for the five million people with fibromyalgia. There will be times when you need to limit even the most basic of daily tasks. For those days, turn to easy fibromyalgia clothing that won’t further irritate your symptoms.
For many people, this means loose fitting clothes. Flowing maxi dresses, oversized sweaters, and drawstring pants are all great options.
Don’t be afraid to wear certain items repeatedly. If you need to diversify them for work or social outings, add a layer or an accessory.
The warmer months of summer can be difficult. Whether it’s dry or humid, excessive heat can take a toll when you’re already struggling with symptoms.
Choose loose and thin fabrics for maximum breathability. Try to avoid dark colors that will absorb sunlight and heat. If you’re going to be outside, wear moisture-wicking fabrics that will keep you cool and dry from any excessive sweat.
Depending on the location and level of your pain, buttons can be difficult to maneuver on a bad day. Try to avoid button-down tops that can increase pain and stiffness in your hands and fingers.
Zippers may also be difficult to wear because of the rough seam that is typically found underneath. Look for clothes that are free of clasps and connectors. Find things that you can easily slip in and out of.
One symptom of fibromyalgia is cold feet, but elastic and itchy fabrics can make socks uncomfortable to wear.
If you’re struggling to find the right socks, experiment with different types. Perhaps shorter ankle socks are better than high socks that squeeze your calves. Socks that are labeled as light and breathable are often beneficial to avoid unnecessary pressure.
Still struggling to find comfort for your feet? Give diabetic socks a try. Fibromyalgia pain and diabetic neuropathy are very similar. These socks are designed to provide compression and increase circulation, which may reduce pain.
Tight waistbands can cause fibromyalgia pain to flare up, which means pantyhose and tights are a no-no.
If you need to wear them for work or a formal event, try thigh-high stockings. They offer the same clean and polished look without the tightness around your waist.
Tags can be itchy and uncomfortable for everyone, regardless of whether or not they suffer from a chronic pain condition. However, for those with fibromyalgia, it can be even more irritating.
Some brands like Hanes and Champion are going tag-free. The brand and size are printed directly onto the fabric instead of a tag. This eliminates the need for a bothersome piece of fabric that can irritate your skin and cause you more discomfort. If your clothes do have tags, gently unpick the stitching of them and remove entirely.
Maternity clothes, particularly maternity pants, are designed with a woman’s growing belly in mind. As a result, maternity pants are made with stretchy and elastic fabric that is meant to go underneath the belly.
This provides a better option for women dealing with chronic pain. These pants usually sit along the hips and offer much more flexibility, especially while sitting.
When paired with a long and loose top, no one will even know you’re wearing maternity pants.
Support and stability are important if you’re suffering with chronic pain due to fibromyalgia. A comfortable pair of shoes will cushion your feet and help you get around with ease. Some of the most popular shoe brands recommended by fibromyalgia patients include the following.
Sketchers: The memory foam used in some Sketchers designs can help provide comfort and support for walking
Scholl’s: Fans of this brand say that Dr. Scholl’s shoes offer good arch support and cushioned heels
Converse: A classic choice for those who love sneakers, the Converse pull-on styles offer flat and light shoes without laces that need tying
Birkenstocks: Unlike most sandals, Birkenstocks offer a thick cushion to ease pain associated with walking or standing
Uggs: Perfect for winter and colder weather, Uggs are much like soft and warm slippers
Nike: These walking and running shoes are designed for athletes of all types, which means they offer a range of specialty styles that can give you durable support
Living with fibromyalgia can make every day a challenge. Chronic pain and severe exhaustion are the two most common symptoms. However, people who suffer from the condition often experience other symptoms, like depression, headaches, memory loss, sleep disturbances, irritable bowel syndrome, and more. These can make it very difficult to go to work every day, which leaves many people wondering, “Is fibromyalgia a disability?” Depending on the situation, it can be, but it comes with some caveats. Read on for details about fibromyalgia disability benefits you may qualify for and how to apply for them.
When people ask if fibromyalgia is considered a disability, they’re typically referring to workplace accommodations under the Americans with Disabilities Act (ADA) or Social Security disability claims. Not that this post should not be taken as legal advice, as it only scratches the surface of what you should know when it comes to benefits, work status, and qualifications. You can read more about chronic pain and disability benefits here.
The ADA doesn’t maintain a list of medical conditions that constitute a disability. Instead, there is a general definition of disability that you must meet. According to the ADA, you must have a physical or mental impairment that substantially limits one or more major life activities. This includes people who have a record of impairment, even if they do not currently have a disability. It also includes individuals who do not have a disability, but are regarded as having a disability.
The Social Security Administration (SSA), on the other hand, defines a disability as “a severe “medically determinable impairment,” also known as an MDI. We’ll discuss what qualifies as an MDI in further detail below.
Based on this information, the short answer is yes, fibromyalgia can be a disability in the way it affects your everyday life. But as for applying for and receiving Social Security benefits or ADA modifications, the answer will be based on factors related to your personal symptoms and overall health condition. While one person with fibromyalgia may be suffering with debilitating symptoms, another may find work and other daily activities more manageable. Fibromyalgia is a condition that can vary greatly from person to person, so the answer to the original question is also unique to that person.
Depending on the severity of your condition and the work you do, it may or may not be possible to work. Many people with fibromyalgia experience extreme tenderness when pressure is applied to the knees, thighs, hips, elbows, and neck.
For this reason, it is best to do a job that doesn’t require you to stay in one position for too long. Both standing and sitting for extended amounts of time can lead to more pain. Further, any job that requires heavy lifting or intense physical movement may also be too demanding in most cases.
If you wish to continue working, work with the Human Resources contact at your for the best methods on how to accommodate your fibromyalgia symptoms. Through ADA guidelines and recommendations, HR can work with you to offer several ways to make you more comfortable while you’re at work.
These are just a few possible fibromyalgia accommodation:
Alternative lighting, flexible scheduling, or a modified break schedule for attentiveness/concentration issues
Chairs with head support, standing desks, or stand-lean stools for daily movement
Reducing any physical requirements of the job
Counseling, therapy, or even a support animal for stress management
Walkers, scooters, or wheelchairs, as needed
This is just a sample of the many options that could allow you to continue working. Your HR team will determine the best solution on a case-by-case basis.
In order to make your condition best understood, you’ll need to provide a full explanation of your current diagnosis, symptoms, treatments, and limitations from your doctor. This documentation should be similar to what you’d provide in an application for disability.
The Social Security Administration maintains a list of adult impairments that may qualify for disability benefits. Unfortunately, fibromyalgia isn’t included. While it is one of the harder disability claims to win, it isn’t impossible. In order to qualify, you must prove to medical examiners that you’re suffering from a severe “medically determinable impairment,” also known as an MDI.
Social Security may consider fibromyalgia an MDI if both of these are true:
You have evidence of widespread chronic pain that has lasted at least three months
Laboratory testing, mris, and X-rays have ruled out other possible conditions
In addition, one of these must be present in your case:
Ongoing occurrence of at least six fibromyalgia symptoms, such as fatigue, cognitive/memory issues (also known as fibro fog), waking up exhausted, irritable bowel syndrome, depression, and anxiety
Positive tender point sites in at least 11 of 18 tested areas, above and below the waist and on both sides of the body
It’s important to note that even if you meet these requirements, you will still have to prove that you’re disabled. That means documenting reasons why you’re incapable of maintaining employment in any capacity, whether at your previous job or any other job.
The process of applying for fibromyalgia disability benefits is complex. Even if you are formally diagnosed, there are a number of factors you must be able to prove in order to qualify. This usually takes multiple visits with your doctor over a long period of time.
The following gives a brief overview of what you can expect, but it’s best to work with an attorney who is experienced with disability claims. They can give you exact guidance about how to apply for and receive benefits appropriate to your case.
Here’s what you can expect to do during the process.
The more documentation you can gather about your medical history, the better your application will be. First, a confirmed diagnosis will be necessary. Due to the nature of fibromyalgia, which typically has no confirmed cause, doctors often diagnose it when they can’t find any other cause of your ongoing pain. This is why it’s important to have a specialist diagnose you based on lab tests and the current fibromyalgia diagnostic criteria.
Furthermore, a Residual Functional Capacity (RFC) about your impairments is necessary for a thorough application. This is an overall evaluation of your capacity to complete certain job-related activities, including your ability to:
Lift or carry weight, and how often you’re able to do so
Stand, walk, or sit during a normal eight-hour work day, and how long you’re able to do so
In addition to a formal application, your diagnosis, and an RFC, there may be a few other things that will be critical to your success. You may need to include:
Contact information for all of your doctors, as well as the dates of your appointments, treatments, or hospitalizations
Health records of lab tests, psychological evaluations, and prescribed medications
A summary of your job history
The Social Security Administration will take everything you provide into consideration, so provide a very clear picture of your day-to-day challenges. A journal (paper or mobile-app based) is a great way to do this. Spend time each day jotting down how you felt and how symptoms limited your activities. This can help you paint a picture of what you’re coping with on a daily basis.
After you’ve gathered all of your materials, there are a few ways to file your application:
In person at your local social security office
Online
By phone at 1-800-772-1213 -or- TTY 1-800-325-0778 if you are deaf or hard of hearing
On average, it can take three to five months to hear back regarding disability benefit claims. In some cases, you may have to supply additional evidence or documentation.
During the application process, a team of doctors for the Social Security Administration will do a thorough review of your application. A psychologist on this team may also evaluate whether your case of fibromyalgia has resulted in any mental impairments. These are based on:
Once they’ve reviewed your application, they’ll determine if you receive disability benefits or not. You can typically appeal this decision, if they’ve denied your claim. An appeal is an additionally complex process, on top of an already complicated task. Work with your local health advocates or an attorney when undergoing an appeal.
Much like the other disability benefits we’ve discussed, fibromyalgia long-term disability benefits can be difficult to obtain. Most long-term disability insurance companies deny or limit these requests since the condition is usually based on self-reported symptoms. Many insurance companies specifically exclude fibromyalgia from coverage. Others consider it a mental disorder in order to limit payments to one or two years. Examine your policy carefully to understand if it is possible to receive benefits for fibromyalgia, and for how long. Work with your Human Resources team if you’re unsure about any of the language or policy coverage.
As previously discussed, if you plan to apply for these types of benefits, you will need to be prepared with as much documentation as possible. You should be seeking medical treatment from a specialist and keeping a detailed record of your symptoms. It will also help to have written opinions from your doctors regarding your limitations and current condition.
Only you and your medical team can determine if seeking disability benefits is the right course of action for you. These are a few questions you should ask yourself before seeking fibromyalgia disability benefits.
Before applying for disability, it’s important to take a look at your finances. Allsup provides a free online calculator to estimate how much you may receive on disability.
Ask yourself if you’re comfortable with this amount of monthly income. Will it be enough for you to continue living in the same home? Will you have enough for groceries, a car payment, and any other monthly costs? Evaluate whether it’s financially possible for you to leave your job.
A job provides much more than just a paycheck. It often gives us a sense of purpose and fulfillment. It’s even a form of socialization. Co–workers become friends that you confide in and enjoy spending your days with.
Some people are surprised by the fact that they feel lonely and bored when they stop working. Others need the time and space to focus on healing.
Perhaps you would like to continue working, but can’t continue doing your current job because of physical or mental limitations. What are your other job options?
Take a look at your skillset and capabilities and research what else is out there. Ask your employer about other opportunities within the company, workplace accommodations they can make, or search for new jobs that allow you to work from home.
If you’re eager to continue working, there are treatment options that could give you the relief you need to do so. From chiropractic care to physical therapy, there are non-invasive options that can improve your comfort level.
If these remedies don’t work, there are currently three medications approved by the Food and Drug Administration. Lyrica, Cymbalta, and Savella may reduce pain and improve function in some people with fibromyalgia. Talk to your doctor about all of your treatment options.
Social Security benefits can be complicated. For this reason, it’s often beneficial to hire a disability attorney who can help you file the right forms and gather the information for your case. A skilled attorney who specializes in disability and other insurance benefits will be able to guide you through the process of completing applications. If your initial case is denied, your lawyer will be able to prepare you for an appeal that may require you to go before a judge.
For ADA accommodations, you’ll likely have to work closely with your company’s Human Resources team to create the best plan moving forward. While companies look to the guidance provided through federal resources, they will still have their own unique set of rules and regulations to work from.
Some cultures claim that meditation can promote well-being through strengthening a person’s mind. However, this isn’t something that is widely accepted in the Western world as medically beneficial. If you ask around, many people will regale you with imagery from monks isolated on high stony peaks to their experiences in the local yoga studio. This wide range paints an interesting picture about the practice of meditation, but not a very clear one. But, for chronic pain patients the important question is, does meditation work and can you use meditation for pain relief?
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” ~Hanh Nhat Thich~
Meditation can come in many different forms, but the most common and effective type is called mindful meditation. This style helps center a person’s attention on breathing and controlling thoughts in the present moment. It is about being still and quiet, allowing thoughts to come and go while you focus on the in and out of your own breath. It sounds simple, but our daily lives are constantly filled with stress and worries, so quieting your mind can be quite the challenge.
Chronic pain patients, unfortunately, understand all too well the burdens stress and pain can have on the mind. Chronic pain is a serious issue in the U.S. and according to the Institute of Medicine, approximately 100 million people in the U.S. suffer from some chronic pain condition. Meditation has the power to give these patients the ability to identify their pain and find some relief.
A breakout study conducted by the Wake Forest Baptist Medical Center showed that meditation reduced pain ratings of patients by 24% versus the baseline measurement. This is even more astounding as the experiment proved that meditation does not use the endogenous opioid system in the human body, which means it does not affect the same neural pathways as pharmaceutical treatments like painkillers.
Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy stated:
“This study adds to the growing body of evidence that something unique is happening with how meditation reduces pain. These findings are especially significant to those who have built up a tolerance to opiate-based drugs and are looking for a non-addictive way to reduce their pain.”
Researchers from the University of North Carolina also found that even inexperienced meditators experienced a dampened pain response after practicing for only three days. Although a number of studies have uncovered similar conclusions, scientists still aren’t sure how or why meditation works the way it does.
A study from the University of California, Los Angeles found that meditators’ brains experience less age-related erosion of gray matter, potentially reducing the risk for mental illness and diseases affecting cognition.
Meditation helps patients feel less pain, although researchers aren’t sure how.
Some researchers believe meditation’s ability to reduce pain is closely tied with its stress reduction benefits, according to The Atlantic. Stress activates the body’s inflammatory response, often increasing the sensation of pain. If meditation gives people peace of mind, their bodies naturally have less inflammation and fewer chemical processes creating the pain sensation to begin with.
A study conducted by JAMA Internal Medicine revealed that mindful awareness practices (MAP) resulted in immediate improvements in the sleep quality of the participants. MAP was even more impactful than sleep hygiene education intervention practices. The study participants met once a week for two hours and, at the end of the program, those in maps had less insomnia, fatigue, and depression.
It is postulated that maps could be used to provide a short-term solution to insomnia as it can be as effective as standard clinical treatments. Since a formalized program can be replicated and distributed easily to a community, it is hoped that it will become a more widespread tool. This is becoming more important as sleep deprivation in chronic pain patients can greatly increase pain sensitivity, which leads to a destructive cycle of additional sleepless nights and increasingly intense pain episodes.
Meditation can have amazing effects on your brain—it even has the ability to alter the way you think by providing a coping mechanism for stress.
Research from Carnegie Mellon University presents findings that show the increase in brain activity after patients underwent an intensive three-day meditation program. Specifically, this program raised functional connectivity in the resting default mode network in areas important to attention and executive control in the brain. It also reduced IL-6 levels and, in combination, accounted for lower inflammation levels throughout the whole body.
David Creswell, lead author and associate professor of psychology said that:
“We think that these brain changes provide a neurobiological marker for improved executive control and stress resilience, such that mindfulness meditation training improves your brain’s ability to help you manage stress, and these changes improve a broad range of stress-related health outcomes, such as your inflammatory health,”
Depression and pain can easily feed off each other and create a vicious cycle. This can become dangerous as depression has the nasty side effect of inhibiting the desire to reach out for help.
A Rutgers study found that combining MAP and body exercises together could reduce the symptoms of depression. Participants engaged in these exercises twice a week. They began with 30 minutes of meditation followed by 30 minutes of aerobic activity. After two months, the symptoms of depression decreased by 40%.
The power of meditation has experts hopeful because the most common option for treating chronic pain right now often involves powerful, highly addictive, and dangerous narcotics. Not only are these medications dangerous, but they’re also largely ineffective for reducing chronic pain. That’s because the pain response in a person living with chronic pain is different from someone healing from an acute injury.
Many unknown biological processes are at play that perpetuate pain in chronic cases. These processes aren’t fully understood, particularly in conditions still shrouded in mystery, like fibromyalgia. Even patients with more common conditions may lack key answers about the reasons underlying their pain. For example, only one-third of chronic back pain patients are able to get an accurate diagnosis, reports The Atlantic.
No matter the source, meditation is a powerful way for patients to exert more influence over their experience. Wake Forest University researcher Fadel Zeidan tells the magazine:
“Meditation teaches patients how to react to the pain… People are less inclined to have the ‘ouch’ reaction, then they are able to control the emotional reaction to the pain.”
Meditation also teaches people about the truth of impermanence, Zeidan adds, the understanding that everything is fleeting, even pain. Developing the ability to separate physical sensations from the emotional ones helps people learn how to manage each separately.
Meditation usually takes between 15 and 20 minutes to complete and can help with a wide array of physical and psychological issues. Since it is not physically demanding, most people can do it at home without worrying about safety concerns. Please keep in mind that while meditation can be very effective, you should always seek medical assistance for any major problems and it is not recommended as a substitute for a qualified physician’s care.
Like starting any new habit, beginning a meditation practice takes time and effort. Soon, however, you will come to look forward to the experience, especially if it helps you feel better.
Meditation may seem overwhelming at first. Some people can’t imagine sitting still for a long period of time. The best way to start is in small periods of time that don’t elicit resistance. You can start meditating for as little as one minute each day.
Although the true benefits will come with longer periods spent in meditation, start with an amount of time that you feel able to commit to every day. At the start, developing a solid habit is the most important thing.
At the longer end, some people meditate for 20 minutes or even one hour each day. But start with whatever makes you feel comfortable and lengthen your sessions as you feel ready.
Some people like to start their days off by meditating first thing in the morning. Others prefer to sit at night. The timing is up to you.
When you’re first beginning the meditation habit, it’s best to sit at the same time every day. Consider creating a reminder alarm on your cell phone so you don’t forget. Eventually, you will crave the peace that comes after your sessions, and will notice if you miss one. But at first, it helps to put extra effort into settling into a routine.
The simplest way is to find a comfortable seated position, preferably on the floor but feel free to find a chair if that isn’t a possibility for you. If you are on the floor, find a cushion to sit on to elevate the hips slightly above the knee. This makes it more comfortable to sit.
Sit up nice and tall, but without a rigid back. Find the balance between being alert and relaxed. Your hands can be palm up or palm down on your knee. You may want to take gyan mudra, touching the tips of the thumb and index finger together. This hand position is said in yoga tradition to reduce tension.
Once you’ve found a comfortable seated position, bring your awareness to your breath. Notice the breath entering and leaving your body. Notice any pain or sensation in your body. Observe any emotions that may arise. You may continue like this, scanning the body for sensation for the duration of your meditation practice, focusing on the breath.
If you have trouble sitting still, try an active meditation. The renowned mystic Osho has an excellent book explaining a variety of meditations that include visualizations to occupy the mind and physically active meditations for those who can’t sit still. You could also search youtube for active meditations.
The purpose of meditation is to bring peace. So if you feel resistance about a particular aspect of meditation, inquire why you feel that resistance. Sometimes, resistance is a sign we must persevere. Other times it’s a sign that you need to find an alternate option. Only you know the truth. Whatever brings you peace is the best way to move forward.
The simplest way is to use your cell phone’s timer function. However, once you start meditating for longer periods of time, it’s nice to have a timer that rings at intervals. Many free apps are available to help with this.
Musculoskeletal leg pain involves pain that develops in any of the tendons, ligaments, and muscles in the lower extremities. Conditions ranging from tendinitis to arthritis may be the source of your discomfort. Although this type of pain most frequently develops in the lower back, pain in the leg, hip, knee, or ankle is also common. Musculoskeletal leg pain causes vary from patient to patient. They can range from serious physical disorders to more benign stresses from daily life. Here’s the most common causes, as well as ways to prevent musculoskeletal leg pain.
Leg pain is a broad category of pain that can occur anywhere in the upper or lower leg. It can range in intensity from a dull ache to a sharp, stabbing pain. There are multiple causes of leg pain and some can be very serious. Others can be controlled or cured with rest and at-home care, especially proactive treatments that then help prevent leg pain in the future. Acute leg pain will go away after treatment but if pain does not stop after three months, it is considered chronic and may require different treatments to alleviate.
Leg pain usually originates in one of three systems in the human body: the musculoskeletal system, the nervous system, or the circulatory system.
Musculoskeletal leg pain occurs in the muscles, ligaments, tendons, and bones in the leg. Pain originating in the nervous system will usually cause sharp, radiating pain down the sciatic nerve resulting in a condition referred to as sciatica. Circulatory system pain in the leg can feel similar to a condition that affects the musculoskeletal system but is often more typically felt in only one side of the body.
Musculoskeletal leg pain typically doesn’t arise from a disorder or medical condition. About 33% of adults experience pain from overusing their muscles, according to the Cleveland Clinic.
In the case of overuse, acute musculoskeletal leg pain could develop from a particularly intense workout. Even carrying a golf bag has been shown to cause musculoskeletal distress in the ankle, according to a study published in the American Journal of Sports Medicine.
Frequently, musculoskeletal leg pain arises from muscle sprains or strains. A sprain occurs when a ligament stretches beyond its capacity or tears. Ligaments are the tissues that connect bones to one another. A strain, meanwhile, involves injury to the muscle or tendon. A tendon is tissue that connects muscle to bone.
While sprains more commonly occur during falls or sports injuries, strains are usually the result from overuse, according to the American Academy of Orthopaedic Surgeons (AAOS). However, strains can also result from overstretching. In the leg, the hamstring muscle is easily susceptible to strains, particularly for athletes. The hamstring is actually made up of three separate muscles that run from the bottom of the pelvis to below the knee. Hamstring tendons connect the muscle to the bone.
Potential hamstring injuries include strains in the muscle itself. Tendonitis—inflammation or irritation—can also develop in the connective tissues. Runners sometimes report high hamstring tendonitis in the portion closest to the pelvis.
Although leg musculoskeletal pain causes are often discussed in terms of overuse, some researchers advocate reframing the issue as underuse. In the British Journal of Sports Medicine, researchers argued that muscle use was not the problem. The problem was that the muscles had not been used prior to running, jumping, or participating in some other type of activity normally avoided in a person’s mostly sedentary lifestyle. They wrote:
“Articles are often written assessing “injuries” with the implication that they were the result of movement. This explanation, although sequentially accurate, neglects to focus on the fact that a lack of previous movement is more likely the true source.”
To drive the point home, researchers reviewed several studies and found adults who maintain robust exercises regimens typically experience less musculoskeletal pain—not more.
The researchers concluded that while pushing the body too hard may result in injury, not exercising at all increases the risk of injury when a person finally does exercise. Researchers wrote that:
“A review of the current science implicates that too little activity over time may in fact be the primary cause of a large percentage of musculoskeletal injuries… People are more likely to exercise too little than too much.”
Sedentary people who begin vigorously exercising likely put themselves at risk for musculoskeletal injuries. To avoid injury, consider easing into exercise gradually and stay mindful of the body’s physical limits.
Shin splints are characterized by pain on the shin—the bone in the front part of the lower leg. Common in athletes and dancers, shin splints often develop from overuse or changes in exercise routines. This is an acute condition that can be eased through rest and icing the affected area.
Shin splints can re-occur, but wearing supportive shoes and easing up on the exercise can help stave off this type of musculoskeletal leg pain.
Arthritis is one of the most common musculoskeletal disorders affecting nearly 70% of people over age 65 and thousands of younger people in the U.S., according to the Arthritis Foundation.
The most common form of arthritis is osteoarthritis, a degenerative joint disease in which the cartilage in joints breaks down, causing inflammation and pain. Rheumatoid arthritis is a systemic, autoimmune disease, which means the body’s immune system fights the body as if it were a foreign virus. Either type of arthritis may result in musculoskeletal leg pain. Common areas this discomfort affects are the hip, knee, ankle, and foot.
Arthritis in the hip can lead to trouble walking and pain in nearby areas, such as the thigh or knee. Pain in the foot or ankle is especially common in people with rheumatoid arthritis, with more than 90% of patients reporting musculoskeletal pain in those areas, according to the AAOS.
Widespread, musculoskeletal pain is fibromyalgia’s defining characteristic. Researchers aren’t sure how or why the condition develops, but it affects about 2% of the total population, according to the Centers for Disease Control and Prevention (CDC).
Women are at much higher risk of developing the disorder, with the CDC reporting a 7:1 ratio of women to men.
The disorder sometimes develops after a physical trauma, infection, surgery, or significant episode of stress. Other times, the onset seems random and cannot be attributed to any sort of physical or mental trigger. The condition is believed to run in families, and may have a genetic component.
Whatever the cause, fibromyalgia is believed to induce widespread musculoskeletal leg pain by interfering with the way the brain processes pain. Neurotransmitters that signal pain elevate to abnormally high levels. Meanwhile, receptors in the brain become more sensitive to pain signals, overreacting to the brain’s efforts to communicate distress.
Fibromyalgia’s musculoskeletal pain often manifests as a dull ache as opposed to a shooting or stabbing sensation. Fibromyalgia patients also experience pain above the waist. Other symptoms include:
Balanced nutrition is essential to maintain healthy body systems throughout our lives. Particularly, doctors recommend foods that maintain a good balance of potassium for healthy legs. Both high and low levels of potassium can be dangerous.
Also, the correct amount of calcium and magnesium can help prevent leg pain and degenerative conditions that affect the hips and knees, such as osteoarthritis or osteoporosis. However, always talk to your doctor or a nutritionist before changing your diet too drastically.
Many sports injuries such as strains and sprains can be prevented with the correct pre-game or workout stretching routine. Add some easy leg stretching routines before you exercise every day to prevent leg pain.
Stretching can not only help prevent injury but it can also help rehabilitate your legs after you’ve suffered from a sports injury. Standing quadriceps flexes, hips flexor stretches, and calf stretches can help before any exercise routine.
Another key to prevent leg pain is to keep your activity low impact. In fact, the aerobics craze of the 1980s actually led to permanent, lifelong injuries for some of the individuals who embraced the culture.
The good news is that low-impact exercise is easy to do and most of the time doesn’t require any additional accessories, except for the proper footwear. Walking is the easiest way to start a low-impact exercise routine. If you’ve not exercised much before, start slowly with an easy walk around your block and add time and distance as you begin to build more stamina and get more comfortable with the activity.
Most people don’t realize how dehydration can affect our systems. By the time you feel thirsty your body is already experiencing dehydration. Lack of hydration can lead to muscle cramps.
Individuals can forget to stay hydrated while engaging in physical activity. It may be easy to remember your water bottle when you’re hiking, but do you think about it when you’re working in your yard?
While frequent massages may seem self-indulgent they can really help keep your body balanced and restored. A massage greatly helps sore muscles, increases circulation, and makes you feel more relaxed.
A trained massage therapist can work with you to pay certain attention to parts of your legs where you may be experiencing minor discomfort. It can also be a great way to treat yourself once in a while.
This Eastern meditative practice has become very popular in the United States. Yoga can help you maintain mind and body balance. It’s also a great low-impact stretching workout for the muscles in your legs.
Poses such as chair, warrior pose, warrior II pose, and the standing forward bend are all great for leg strength. As a bonus, you can also use yoga poses for your pre-exercise stretching routine.
Does a daily walk around your neighborhood sound boring and repetitive to you? Hiking can be a great way to add more scenic walking to your routine.
Depending on where you live, you can hike in river valleys, mountains, or the woods. You could even join a hiking group to make it a more social activity. Always remember to stay safe on the trail, bring plenty of water, and wear appropriate hiking boots that fit well.
Another low-impact activity that can help prevent leg pain and provide a little more excitement than a regular walk is golf.
By skipping the motorized golf cart you get your walking exercise in as you go from hole to hole and the correct swing technique also stretches the muscles in your legs. Like hiking, golf is also a great group activity.
Your doctor can help you with any questions you have about your body. While we often turn to them only after there is a concern or a problem, doctors really do have a desire to proactively help prevent injuries and illnesses in their patients. If you want to know more about ways to prevent leg pain in your life, your doctor is a great resource.
Stress is a complex, natural response to a perceived dangerous threat. When we feel stress, our bodies release extra adrenaline and cortisol, giving us the temporary ability to move faster, to think more quickly, and to react instinctively. When the threat goes away, our bodies return to a neutral state. This response is healthy and helpful. Chronic stress, on the other hand, can lead to huge changes in the body, including higher levels of pain. Here’s what you should know about the impact of stress.
Cortisol is an important hormone in our bodies; it helps control immune function, is an important part of our body’s inflammatory response, and helps control blood sugar. Cortisol levels are normally highest during the day, with a regular drop at night. When we are under chronic stress, however, that drop does not occur. Our bodies continue to pump out cortisol.
At the end of a long, stressful day, we feel it in our bodies. Our necks ache, maybe our lower back hurts. This could be a direct result of holding our muscles tense for a long period of time and usually goes away once we are able to relax or once the stressful event has ended. But did you know that that stress can impact pain levels for chronic pain sufferers?
Stress makes chronic pain more intense for longer periods of time, continuing long after the stressful event has ended.
Chronic pain is long-term pain that requires management and monitoring. Acute pain is pain (often from an injury or muscle strain) that lasts for three months or more. Chronic pain, on the other hand, lasts for more than three months and is difficult to treat. Stress can exacerbate the symptoms of chronic pain throughout the body.
Some studies have shown that a continued release of cortisol can result in higher vulnerability to chronic pain, even if the pain was acute to begin with. This means that a person who has an acute pain episode, as from an injury, is more susceptible to longer healing times and/or chronic pain from that injury.
All of these symptoms of stress impact the body’s ability to deal with the symptoms of chronic pain. For example, anxious people tend to hold their breath. This limits the amount of oxygen available to the muscles of the body, causing them to contract. If the contraction is anywhere that the pain is centered, the sensation intensifies, causing more anxiety, more pain, and so on.
What happens when stress becomes a way of life? What impact does chronic stress have on the mind? Chronic stress can manifest itself in different ways and can be caused by many different things. A stressful job, worries about finances, chronic illness, death of a loved one, or trouble at home: these are just a few of the factors that can lead to chronic stress.
Those who are suffering from chronic stress may respond differently than normal. They may be agitated and angry, with a quick temper: the “fight” aspect of a reaction to stress. Normally small problems, such as slow traffic or a loud child, may cause them to overreact.
This hair-trigger angry response can cause serious health issues. There is a connection between anger and stress and increased risk of heart attack and stroke, even hours after the angry outburst. After an angry outburst, people may be five times more likely to have a heart attack and three times more likely to have a stroke as long as three hours afterwards. This result held true even if the anger was not expressed, and the more angry episodes, the higher the risk.
Instead of being agitated and angry, some people respond to chronic stress by shutting down, becoming nervous or anxious, or overindulging in food, drink, or drugs. These responses are more of the “flight” aspect of stress. The chronically stressed person pulls away from whatever the stress is and becomes withdrawn. In the face of chronic stress, others might freeze up, unable to make a decision or move in any direction. The person responding in this manner might seem calm, but underneath remains very anxious and agitated.
The effects of long-term stress on the healthy body are well-documented, so it stands to reason that one of the effects of stress on a person suffering from chronic pain is more pain.
Beyond this, chronic stress can cause serious, long-term health issues that can only be dealt with successfully once the underlying cause of the stress is examined and addressed.
The best way to counteract this is to reduce stress levels as much as possible. Eliminating stress or developing effective coping strategies result in positive changes to a person’s health and well-being.
Sleep is as fundamental as eating. Without the right amount of sleep you can actually increase your risk of a variety of medical conditions, including increased pain. It might be surprising to hear that sleep can be responsible for various levels of chronic pain but it is essential to understand that without sleep your body can’t regenerate and renew the way nature intended. Here’s how sleep and pain are connected, as well as ten ways to improve your sleep.
We believe in a holistic approach to treating chronic pain. This means it is critical to keep all aspects of a healthy body in mind when treating a condition. Sleep is part of this process and without a proper night’s sleep you may exacerbate existing pain or even experience increased or new pain.
For example, in March of 2014 researchers at the University of Warwick in England determined that better sleep could help chronicpain patients stay more active and, in return, lessen their overall pain.
There is a vicious circle when it comes to sleep and pain. Is the pain causing the insomnia or is the lack of sleep causing the pain? Physical activity is a common recommendation for someone with chronic pain but if the patient is too exhausted to exercise and unable to sleep at night they may unwittingly be causing more pain overall. Of course, it isn’t as easy as telling someone with pain-related insomnia to get more sleep. There needs to be better treatments to help patients get quality rest.
Lead researcher, Dr. Nicole Tang, says:
“The current study identified sleep quality, rather than pain and low mood, as a key driver of physical activity the next day. The finding challenges the conventional target of treatment being primarily focused on changing what patients do during the day. Sleep has a naturally recuperative power that is often overlooked in pain management. A greater treatment emphasis on sleep may help patients improve their daytime functioning and hence their quality of life.”
Later in the year, a study published in the journal Arthritis Pain & Care explored the way sleep affects chronic pain in osteoarthritis patients. They cited the cycle the medical community previously understood as lack of sleep, increased pain, depression, and disability and noted that it may not play out in a neat circle.
Their findings demonstrated that sleep was associated with both pain and depression at the beginning of the study but disability was not linked to baseline sleep disturbances. High pain levels that were paired with poor sleep also increased rates of depression. However, after a one-year follow-up sleep disturbances successfully predicted increased depression and disability but did not correlate to increased pain.
In February of this year, another study in the Journal of Bone and Mineral Research demonstrated sleep problems may actually impact bone health which could have wider implications for individuals dealing with bone-related chronic pain issues, such as osteoporosis.
Our bones are not made of the hard, rock-like substance that we know from museums. They regenerate daily and need healthy sleep to do so properly. The researchers suggest that sleep apnea may contribute to some cases of osteoporosis as it affects sleep duration, quality, and inflammation. This sleep disruption may impact natural bone metabolism.
Of course, these pain conditions are just the tip of the iceberg and there are more ways that lack of sleep can impact a patient’s quality of life.
The pain condition fibromyalgia is still very much a medical mystery. While many studies have been conducted to determine the underlying cause to help find a cure, the medical community still doesn’t entirely understand what causes fibromyalgia. At this time, most of the treatments are for the symptoms, which can help patients have a better quality of life, but there is a lot of research that still needs to happen to effectively understand this pain condition better.
However, it is pretty clear that there is a correlation between fibromyalgia pain and quality of sleep. Fibromyalgia affects between 2 to 6% of people all over the world. The condition that was once assumed to be purely psychological has been getting more attention lately as researchers get a better, but still incomplete, understanding of the condition. One of the primary concerns is the sleep and pain cycle. The pain caused by fibromyalgia leads to lack of sleep or poor quality sleep which leads to increased fibromyalgia pain. But researchers have also found that improving quality of sleep, though a variety of methods, also improves the instances of pain.
For this reason, it is important that the community continue to study the way sleep affects this condition and make recommendations and improvements for fibromyalgia patients. In the meantime we can continue working with individuals to help improve their own sleep patterns one night at a time.
Of course, there is also no clear consensus on why some people experience insomnia while others don’t. It is frequently caused by a disruption to the sleep pattern, such as travel, or stressful events. As people age they may also experience more sleep interruptions. The amount of sleep our bodies need doesn’t change at all, but we are far more likely to wake multiple times throughout the night and have a hard time falling back to sleep.
Sometimes insomnia is brought about by our own psychology. When you lay awake at night trying desperately to fall asleep, you could be talking your brain out of it all together. But there are other, more physical reasons as well. Pain of any level can cause sleep disruptions. Acute pain, however, eventually goes away. Chronic pain can make sleep much more complicated. When you wake multiple times in the night due to pain and discomfort your body isn’t getting the regenerative sleep it needs. This could lead to issues with your overall metabolism and digestion issues as well as possibly causing or exacerbating diabetes and, of course, increased pain.
Because of the connection between sleep and chronic pain it is important for pain patients to get a better understanding of the effects of sleep and how to improve the quality of it in their lives. The vicious cycle can seem never-ending: pain makes it difficult to sleep, but the lack of sleep makes pain much worse during waking hours.
Worrying about the lack of sleep increases the likelihood that sleep won’t happen or, when it does, that it will be fitful. How can you stop this cycle? There are a number of ways, from medical to behavioral, that you can change your own sleep patterns to get better quality sleep each and every night.
You’ve probably heard plenty of advice to make lots of things in your life a priority. Experts say you should carve out time for exercise and make sure you’re eating right. In the workplace the “work life balance” is a big topic to encourage employees to make their personal lives as much of a priority as their professional lives.
In all of these conversations, no one ever seems to mention sleep. The first thing everyone should do to ensure that their quality of sleep begins to improve is to give it the priority it deserves. Learn not to make excuses to avoid sleep and over time it will become easier.
This tip might be cheating because it is actually several tips in one. A bedtime routine has proven successful across the board. People who have good bedtime habits see significant better sleep quality than those who do not.
No two bedtime routines are the same but some common ones include:
Turning off the television at the same time every night
Avoiding any blue light from cell phones, computers, or tablets
In conjunction with a good bedtime routine is the need for a regular sleep schedule. While there may be exceptions for special events, these really do need to be the exceptions not the rule when it comes to sleep.
Instead, start your bedtime routine at approximately the same time every night. Wake up at the same time every morning with the help of an alarm. Do this even on the weekends if you can so you avoid negatively affecting your internal sleep clock.
People do not embrace napping nearly enough in our hectic Monday through Friday schedules. It sounds like a luxury only afforded to a small, elite minority of people or kindergarteners. However, napping has a number of restorative benefits.
Napping has been shown to help people relieve stress and boost the immune system of individuals who do not get very much sleep at night. If it can do all that for people who get as little as two hours sleep at night, imagine what it can do to improve even a minor sleep debt without infringing on quality of sleep at night.
Of course, it is no secret that your mattress has as much to do with your sleep quality as your night time routines and your body’s physiology. You don’t even have to break the bank to buy a brand new mattress to improve the problem.
A comfortable mattress topper, such as a pillow-top or memory foam topper, can do almost as much to help you get a better night’s sleep as investing in an entirely new bed. While you’re at it, consider replacing your pillow more often than you do to make sure it is still comfortable. And use the right pillow for your sleep style.
There is quite a bit of research that shows that backlit electronic devices are disturbing our sleep cycles. Well, that isn’t the only culprit.
Many people don’t sleep well at all even if there is a sliver of light in their bedroom. This means obscuring all clocks and other small lights and using black-out shades to block out ambient light from your neighborhood.
Temperature has as much to do with sleep quality as darkness. You’ve probably experienced restless nights where you find yourself in an endless loop of throwing the covers off of you throughout the night because you’re simply too hot.
A lower temperature in the house actually helps your brain understand that it is time for bed. Plus, you’ll save a little extra in energy costs when you’re not actively heating the rest of your home.
Midnight snacks and late dinners are also a big problem when it comes to finding sleep. In fact, that is literally what late night meals do. Because your body is focusing energy on digestion it causes you to have less restful sleep.
Don’t eat anything after a normal dinner time if you can. If not, make sure to have your last snack before 8 p.m. This applies to alcohol as well. While you might feel sleepy after a glass or two of wine, your sleep will actually be disrupted.
If you do want to add comforting refreshment to your bedtime routine there is nothing better than non-caffeinated tea. Whether it is some blend of herbal teal that promotes sleep or the soothing flavors of South African rooibos, tea can be a very relaxing ritual.
Finally, there is one more thing that can help you improve your overall sleep quality. When your alarm goes off in the morning, don’t give into the temptation to hit snooze. In fact, that extra nine minutes of sleep does nothing to make you feel more refreshed and awake at all and will leave you tired and sluggish as you struggle through your morning routine.
Alarm clocks aren’t all that healthy to begin with but they are necessary for many working professionals, so don’t make the experience worse by giving into the snooze button temptation. If you think you might, put your clock on the other side of your bedroom so you have to get out of bed to turn it off.
When experiencing lower back pain, exercise is often the number one prescription for both treatment and prevention. While some lower back pain exercises focus on stretching and lengthening, others look at strengthening the muscles of the spine and abdomen for better support. Here are our favorite stretches for lower back pain, for both stretching and strengthening key muscles of the back. If you have a small quiet space at work, you can do many of these in just a few minutes. We’ve also included suggestions when you can modify for your chair. As always, talk with your doctor before attempting any of these stretches for lower back pain as some could aggravate your condition. If you’re not sure how to go through these stretches, it may be best to have a session with a physical therapist or highly-qualified personal trainer to show you how to do the motions correctly.
One of the best ways to encourage a healthier, pain-free back long term is by strengthening the muscles that support your core. Here’s where to get started.
Many people perform a million crunches to increase strength in their abdomen to support a healthy lower back, but crunches are ineffective for strengthening deep core muscles at best and can increase lower back pain at worst. Try un-crunches instead.
Lie on your back with knees bent. On an exhale, press your navel to your spine as you reach your arms towards the ceiling, raising only your head and shoulders off the floor. Hold for one or two breaths and lower down. Keep your head in line with your shoulders (don’t strain forward). Repeat until feeling fatigued, at least once a day.
Lie on your stomach with legs stretched out long and arms resting comfortably at your sides, palms facing down. Lengthen your tailbone down towards your heels. Inhale deeply, and on the exhale, tighten the muscles of your left buttock to raise your left leg.
Hold for two or three breaths, then lower down. Make your movements slow, and repeat until fatigued, once a day.
Start on hands and knees, with wrists directly below shoulders and knees directly below hips. On an inhale, extend your right hand in front of you as you lift and extend your left leg out behind you. Keep toes of both feet flexed, tailbone extending down to engage the lower belly. Crown of the head should extend forward with a long neck.
Stay here, or add some abdominal work. Inhale and extend fully, then on an exhale, bring your right elbow and left knee to touch. As you exhale, press your navel all the way back to your spine. Complete five touches and then repeat on the opposite side.
Plank pose is a simple pose that can completely change the front of your body. While it may seem strange to focus on abdominals for a strong back, weak abdominal muscles force the back muscles to do all of the heavy lifting. Stronger abs will help keep the spine aligned and ease the strain on the muscles of the lower back.
Come to a high push-up position with hands directly below shoulders. Take some time to press down into the knuckles of the hands to minimize strain on the wrists. Legs extend back, about hip’s width distance apart. Press back through the heels (which should be perpendicular to the floor). Keep hips raised so they are in line with the shoulders.
Bring shoulder blades onto the back and lengthen your tailbone down to engage the lower belly. Hold, starting with as many seconds as you can properly hold this form and gradually adding on time in the pose.
If wrists become painful, this pose can be performed with forearms on the ground. Practice this pose daily, working up to three minutes of plank every day.
Just as plank pose revolutionizes the front of your body, side planks can help reactivate and strengthen dormant muscles along the sides of the body. These muscles are great stabilizers for balance and strength.
Start by lying on your left side with your forearm resting on the floor, elbow directly beneath your shoulder. Right leg should be stacked directly on top of the left leg. If balance is tricky to begin with, you can rest your right foot on the floor slightly in front of the left foot. Lengthen your tailbone down towards the feet to engage the lower abs.
On an inhale, press into your forearm and engage the muscles of your abdomen to slowly lift your hips off the floor as high as possible. Lower on an exhale. Repeat as many times as you can maintain proper form. Repeat on the opposite side.
Bridge pose is a great way to strengthen the entire length of the back while giving the abs and hip flexors a good stretch. Lie on your back with knees bent and feet on the floor. Feet should be hip’s width distance apart with toes facing straight forward and close enough to the body that you can graze your heels with your fingertips. Hands can be resting at your sides.
Lengthen your tailbone down towards your heels. On an inhale, raise your hips. Try to distribute the effort across the entire lower back, not just in the buttocks. Press the back of your head into the mat or the floor, maintaining a curve in the neck (so it is not flat on the floor). Hold for five breaths, then lower slowly. Repeat as many times as you can maintain proper form.
Come into bridge pose as above. On an inhale, lift one leg and raise it to the ceiling. Continue to lengthen your tailbone down to engage the abs and keep the back body firm. Replace that foot on an exhale and raise the other leg.
Lie on your stomach with forearms on the ground, elbows in line with shoulders and hands pointing forward. Lengthen tailbone down towards heels. Lift the left leg slightly and spin the inseam up and toward the sky. Lengthen out through the toes of that foot and place it down. Repeat with the other foot.
Inhale and feel the crown of your head reaching towards to sky, lengthening out through the crown and extending through the feet evenly. Exhale and let your heart press forward. If you feel any pain in your lower back, engage the tailbone, lengthening down so much that you feel your hips lift slightly.
Come into sphinx as above. On an exhale, press into the tops of the feet and lengthen the tailbone down to raise your hips, thighs, and knees off the ground. Hold for an inhale, then exhale and lower. Repeat as often as you can maintain proper form.
In this video, personal trainer Lindsey takes a weightlifter through a back-strengthening workout to help him correct training errors and strengthen lower back muscles.
While strength is absolutely necessary to maintain a healthy lower back, lower back pain exercises that include stretching are also a must. Muscles of the lower back need to be lengthened while they are strengthened to build a strong, long, and healthy spine. Here are six stretches for lower back pain.
Child’s pose is one of the very first lower back pain exercises to try that gently stretches tight or contracted muscles. Gravity and breath does most of the work in this pose. Come to all fours. Bring your big toes to touch and open your knees a little wider. Sink back onto your heels and let your abdomen rest on or between your thighs. Arms can stretch out on the floor in front of you or come down along your sides. If your forehead does not quite reach the ground, use a book or a yoga block to rest it on.
If you find that this hurts your knees, you can support your knees with a rolled up blanket or a pillow behind them before sitting back. You can also place a yoga block between your feet to sit on. Breathe deeply and evenly, imagining the breath traveling into your back and releasing tight muscles. Stay here for as long as it feels good.
For people who finding standing to be too painful, a figure 4 stretch can be a great way to find relief from pain in the lower back and hip. Lie on your back with knees bent and feet flat on the ground. Feet should be hip’s width distance apart and close enough to the body so that you can graze your heels with your fingertips.
Pick up your right foot and place your right ankle on your left knee. Thread your right hand between your thighs to clasp behind the hamstring. Inhale here, then on an exhale, press your navel to your spine and lift the bottom foot, bringing the shape to you. Keep both feet flexed to keep the legs active and engaged, and lengthen your tailbone down towards where your feet were on the floor. Breathe into the stretch, holding for five to ten long, steady breaths. Repeat on the other side.
To get in some stretches for lower back pain at work, you can also do this one while sitting in your office chair.
Another lower back pain exercise that you can complete while lying down is one of the simplest. Lie on your back. Inhale deeply, and on an exhale bring both knees into your chest, holding them with your arms. You can stay here if this feels good, or you can give yourself a spinal massage by making circles with your knees or rocking from side to side.
The piriformis is a muscle that runs deep within the buttocks. If this muscle is injured or contracted, sciatica pain can result. Stretches for lower back pain should include this stretch even if the pain is not in this muscle, as a healthy piriformis makes for a happy and supported back.
Lie on the back with both legs extended and arms out in a “T.” Inhale, and on the exhale, move your navel towards your spine and draw your right leg into your chest. Inhale here, then on the exhale extend the leg up to the sky and release it across the body (to the left).
Keep both hips on the ground and use a strap looped around the ball of the right foot. Let the leg cross the body only as far as you can keep both hips on the ground. If you have a tight piriformis, this may not be a big movement, but doing this daily will yield big results.
Treat this stretch more like a twist and let the hips stack as the right leg reaches towards the ground. Use pillows or yoga blocks to prop the leg up if it doesn’t quite reach the ground.
Whichever method you choose, breathe deeply into what is opening. Hold for five to ten deep, even breaths, then repeat on the other side.
A lunge may seem counterintuitive when working on stretches for lower back pain, but a lunge releases the hip flexors at the front of the leg. Some lower back pain is caused by poor posture with the pelvis tucked under. This shortens the hip flexors in the front and does not allow a person to restore their natural, healthy lumbar curve.
Stand with feet hip’s width distance apart. Take a big step forward with the right leg, bending into the front knee and coming onto the balls of the foot of the left leg. To protect your knees, make sure that the front knee is directly over the front ankle (and not bending in front of it).
Drop the back knee to the floor, and bring your hands to your front knee. Push evenly out through the front shin and the heel of the back foot. To protect your lower back, lengthen your tailbone down towards the ground as you reach with the front shin and back heel. Inhale, coming out of the lunge a little, then exhale and settle back in. Repeat this action for five to ten breaths, then switch legs.
This is another easy supine lower back pain exercise that stretches and relaxes all of the muscles of the body. Scoot yourself as close as you can to the wall, with one hip touching and knees bent. Lean back onto your forearms to swing your legs up and onto the wall. Your buttocks should be as close to touching the wall as possible, so pull yourself closer if possible and you are flexible in your hamstrings. If it’s not comfortable, feel free to move back and bend your knees.
Another variation of this pose is supported legs up the wall, a restorative and deeply relaxing variation that feels great after a long day. This also promotes restful sleep and can help you deal with stress. Check out this video from Yoga International to learn how to do this pose correctly.
Whichever version you choose, breathe deeply and relax here for five to ten minutes.
If you are suffering from hip pain and want to try exercise for relief, yoga for hip pain may be the answer. Here are 12 simple poses to get you started!
The short answer to whether or not yoga can help relieve hip pain is yes, but knowing some hip anatomy can help you better understand why.
The hip joint is a ball-and-socket type joint that consists of the thighbone (the top of your femur bone, the trochanter, is the “ball” of the joint) nestled into the three bones that combine to make the “socket” portion (the ilium, the ischium, and the pubis).
Inside the joint itself, smooth white cartilage covers the head of the femur and lines the acetabulum (the cup that receives the femur). Synovial fluid created in the joint lining cushions and lubricates movement in the joint. This helps bones move without pain or irritation. Outside of the bones, ligaments, tendons, and muscles work together to further stabilize the joint and prevent dislocation.
Yoga for hip pain helps to strengthen and stabilize your entire hip joint while gently stretching and lengthening tendons and ligaments to increase the hip’s range of motion. It is low impact and easy to adjust for beginners and more experienced practitioners. Yoga also relieves the stress that comes with a pain condition, balancing the body and mind.
Keep reading for some good poses to help you get started!
These yoga poses for hip pain can be done at any level of fitness, from chair yoga to more complicated and intense stretches. It is important to talk to your doctor before beginning any new fitness program. A qualified yoga teacher can also help you modify poses to your level of experience. As always, if something does not feel right in your body, back out of the pose and try something else.
Here are 12 of our favorite yoga poses for hip pain.
Legs up the wall is a restorative pose that can release the lower back. Lower back tension often leads to hip pain, and this simple posture is a great way to relax and unwind at the end of the day.
Sit so that your right hip is touching the wall. Lean back onto your forearms, and as you do so, swing your legs up the wall. Your sitting bones may make contact with the wall, but if that is too intense on your hamstrings, move them away as far as you need to. Allow your arms to relax at your sides and your eyes to close. Stay here for several minutes.
Variations include:
Bending your knees and bringing the soles of the feet to touch, allowing knees to open
This posture is great for people who have difficulty getting up and down from the floor (and those who need yoga for hip arthritis).
Sit on a chair with both of your feet on the floor, directly beneath your knees. Pick up your right foot and place the right ankle on the left knee. Using your breath, place gentle pressure on the right knee to keep moving it towards the floor (but don’t press hard and back out if it hurts your knee).
Stay here for at least ten breaths, then switch sides.
If you can get up and down from the floor with ease, reclined figure 4 is a great hip opening practice for you.
Lie on your back with knees bent and feet on the floor. Place your right ankle on your left knee, allowing your right knee to press away from your face. You can stay here, or, on an inhale, lift your left foot off the floor, moving your left thigh towards you. Interlace your hands around your left thigh and pull the thigh towards you as you press the thigh into your hands.
This can get intense, so go slowly. Stay here for at least ten breaths, then switch sides.
Baby cradle is a good warm up stretch as you increase your hip flexibility. Sitting on the floor, bend your right knee and lift your right leg up so that you can wrap your right arm around your knee and your left arm around your right foot (cradling your lower leg like you would a baby).
You can move gently from side to side or in circles, exploring motion in the hip joint. Hold for several breaths, then switch sides.
Lie on your back and draw your knees to your chest. Open your knees wider than your body, and reach between them to grab the outside of your feet (or your ankles or calves). Open your feet to “stand” on the ceiling, flexing the toes toward you.
Keep your lower back on the earth and your head and shoulders relaxed. With each exhale, allow your knees to soften towards the ground. You can also apply traction by pressing your feet into your hands as your hands pull gently down on your feet. Rocking side to side can help relieve tension in the lower back, too. Stay here for at least ten breaths.
A seated twist releases lower back tension that may cause hip pain.
Start with both legs extended out in front of you. Sit tall with a long spine. Bend your right knee and stack it on top of your left knee. You can keep your left leg extended forward with the toes flexed, but if your hips are feeling open and you can keep both sitting bones on the ground, bend the left knee and bring the left foot towards your right hip. Hug your body towards your right knee with both arms.
Inhale and lift your right arm up and overhead, placing the palm on the ground behind you. You can keep hugging your right knee with your left arm if this twist is enough, or you can hook your left elbow on the outside of your right knee for a deeper twist. As you inhale, lengthen your spine until you feel the crown of your head lifting towards the sky.
As you exhale, pull your navel to your spine to deepen the twist. Stay here for five to ten breaths, then unwind on an inhale and shake out your legs before moving to the other side.
Lie on your back with knees folded into your chest. Open arms into the shape of a “T.” Cross your right leg over your left, twining them around each other (like a twisted root). Inhale deeply, and on an exhale, drop your legs over to the right. You can look left if your neck feels good.
With each breath, relax your left shoulder closer to the earth, and allow your legs to get heavy. Stay here for at least ten deep, even breaths, then switch sides.
Sit on the floor with legs crossed. If your knees are very high off the ground, you can support them with yoga blocks. Inhale and lengthen the spine, then exhale and fold forward, arms outstretched in front of you.
Stay here for at least ten breaths, then inhale to rise up, switch the cross of your legs, and fold forward again.
Sit on the floor. Bring the soles of your feet to touch and allow your knees to open to the sides. Hands can be wrapped around the feet or ankles. If your knees are very high off the ground, you can sit on a blanket or a bolster and place yoga blocks under your knees to support them.
Lengthen your spine, and on an inhale begin to hinge at the hips to fold forward. Do not round the spine, especially if you have lower back pain. This fold may be very slight, but that’s okay. Tuck your chin to your chest, close your eyes, and take ten deep, even breaths.
From a seated position, bend your right leg and bring your shin parallel to the top of your yoga mat. Bend your left knee and place the left shin on top of the right so that knee stacks on ankle and ankle stacks on knee (like logs for a fire). If there is a gap between your left knee and your right ankle, use a yoga block or a blanket for support.
This can be quite intense, just like this, but if you would like a deeper stretch, inhale deeply and begin to fold forward. Hold either variation (upright or folded) for at least 90 seconds (but up to five minutes) before switching to the other side.
Start on all fours. Bring your right knee to the outside of your right wrist and extend your left leg long behind you. Try to keep your hips level. Adjust the intensity of the stretch by moving your right foot closer to your left hip (less intense) or more towards parallel with the top of your wat (more intense). You can also place a yoga block or a blanket underneath your right hip if it need support.
Stay lifted for a few breaths, then, on an exhale, slowly begin to fold forward over your right leg. You can come to forearms on the mat, onto blocks, or all the way to your forehead. Take your time and go slowly, following your deep, even breath. Stay here for at least 90 seconds (and up to five minutes).
Press into your hands to lift your torso slowly, then take any stretches or movements you need before moving to the other side.
Wall figure 4 can be extremely intense, even more so than pigeon. This is a directed opening of the hip that some practitioners find too intense.
To come into the pose, sit with your back against a wall and bend your knees, placing both feet on the ground. Pick your right foot up and place your right ankle on your left knee. Move your left foot out as far as you need to get your ankle placed, then gradually move your left foot toward your sitting bones.
You will feel an intense stretch of the muscles of the hip, including the piriformis. Hold for at least five breaths but up to five minutes, then release and move to the other side.
This hour-long practice is more energetic but still offers excellent support for the hips, lower back, and hamstrings. Poses to build upper body strength are included, but the focus really is on hip opening, stretching, and strengthening.
While yoga is a wonderful, non-invasive way to gently relieve hip pain, there are a few things to look out for. People with hypermobility in their joints may need to increase stability or risk further injury. Hypermobility in the joints means that the tendons and ligaments are exceptionally flexible. Without building strength and stability, this flexibility can result in dislocations or other injury.
Additionally, people with hip pain from arthritis may experience painful inflammation if they place all of their body weight on the joint and hold it there for an extended period of time (as in pigeon, for example). Using props to support the body’s weight can help, as can moving in and out of the posture, slowly and following the breath, to gently increase your range of motion and strength.
The best way to avoid injury and protect yourself as you do yoga for hip pain is to listen to your body. If you feel a sharp, stabbing pain in any pose, back out of it and either use props to make it more approachable or try another less intense pose or variation.
Another indication that a pose is too deep is your breath. If your breath becomes short and shallow, and you feel like you cannot draw a deep, slow breath, the pose is too intense at this point in your practice.
Ultimately, you should feel good in your practice, even as you stretch and work your hips. This doesn’t mean there won’t be effort and some “therapeutic irritation,” but you should be able to breath and work gently through the minor discomfort that arises. If not, take a break, talk to your doctor, or head to a nearby yoga class for in-person guidance.
Neck pain is very common, so it’s unsurprising that there are many reasons why your neck might be hurting you. If you’re unsure of why you’re experiencing neck pain, check out this article for more general information on neck pain causes and solutions. In this post, we focus on one particular neck pain cause: a pinched nerve. What exactly is a pinched nerve in the neck, and what can you do about it? Here’s what you should know about pinched nerve in neck causes, symptoms, and treatment options.
Pinched nerves happen when other parts of the body, such as bone and cartilage, place too much pressure on, or “pinch,” nearby nerves. They can occur just about anywhere and are sometimes caused by something serious, such as arthritis, a herniated disc, or a traumatic injury. In other cases, pinched nerves can be traced back to something much simpler, like poor posture or repetitive movements.
Neck pain can be severe, exhausting, and even scary. But it’s also very treatable. Whatever is causing your pinched nerve, there are many ways to ease the symptoms. You can even do some of them at home! We’ll go through the most common treatments later in this article.
First, however, you should confirm that your neck pain is the result of a pinched nerve. In the next section, we’ll review the symptoms of a pinched nerve so that you have a better idea of whether or not it’s the source of your pain. But remember: only a physician can diagnose you with a medical condition. Seeing your doctor is the only way to know for sure if you have a pinched nerve in the neck.
Pinched nerve in neck symptoms can be divided into three main categories: numbness, pain, and muscle weakness.
Numbness from a pinched nerve may manifest as a loss of feeling or a strange tingling. The tingling is often described as a pins and needles sensation, like the affected area has “gone to sleep.” Depending on how long your pinched nerve has gone untreated, the tingling may last anywhere from a few minutes to a few hours, or it may be ongoing.
Pain from a pinched nerve can take different forms. Some people experience a burning or stabbing sensation, while others describe it as more of an ache. Muscle weakness simply means that the affected area tires more easily, and that it can’t support your usual activities the way it used to.
Some pinched nerves heal on their own with proper treatment, but they can become chronic.
Chronic pinched nerves occur when the pressure on the nerve remains constant or gets worse over time. This can lead to permanent nerve damage. If your pinched nerve in neck symptoms last for more than a few days, consult a doctor. Pain is not normal and, in the case of a pinched nerve, may lead to chronic pain and worsening symptoms if it is not treated.
If you suspect you have a pinched nerve in the neck, your first step should be to see your doctor right away. They will make an official diagnosis and help you figure out which treatment options are best for you. Below is a list of pinched nerve in neck treatments that your doctor might recommend.
There are several ways to treat pinched nerve pain at home. Some of them are intuitive, such as finding and remaining in a comfortable position for as long as possible. Others might require a little more effort, such as maintaining a healthy weight or learning self-massage techniques designed to reduce neck pain.
Still others involve monetary investment, such as buying a standing desk so you spend less time hunched over a computer. Experiment with at-home treatments until you find the ones that work for you. Always talk to your doctor before starting any treatment that makes significant alterations to your diet or exercise routine.
Getting a good night’s sleep with a pinched nerve can be difficult, but it’s an important part of the treatment process. The way you sleep at night has a big impact on how your neck feels the next day. Try to find a comfortable sleeping position and stick with it. Sleeping on your back and using a supportive pillow are good places to start.
If your pillow isn’t supportive enough or is actively causing you pain, you may want to consider purchasing a new one. Pillows for neck pain are specially designed to ease neck pain not just while you sleep, but in other situations that might put strain on your neck, such as long car rides.
You might also want to take a pain reliever or do some stretches right before bed; this way, their beneficial effects will last you through the night. We’ll talk more about both of these treatment options in later sections.
There are many different neck stretches designed to mitigate neck pain. After getting the go-ahead from your doctor, do a little research on neck stretches and try as many as you can. Pace yourself: don’t try them all at once, especially if you’re not used to stretching that area. If any of the stretches cause you pain or discomfort, stop immediately and take a break.
Once you’ve found the stretches that work best for you, you can use them as both a preventative and a pain-relieving measure. Take a little time every day to go through your stretches, and then also do them whenever your neck is bothering you.
In addition to stretches, neck exercises may be beneficial. You don’t need to go to the gym for this. There are plenty of neck exercises you can do at home, no special equipment required.
First, consult your doctor before starting a new exercise routine. Then, like with the stretches, set up a time to do your exercises and stick with it. As you exercise, pay attention to how your neck feels. The minute you feel uncomfortable, stop. You may tire easily in the beginning, but the more you exercise, the stronger—and, hopefully, less painful—your neck will become.
While exercise can help alleviate pain, be cautious about which exercises you choose to do. As we mentioned earlier, pinched nerves can be caused by repetitive movements. So doing the same exercise repeatedly, or doing an exercise where you have to move your neck the same way over and over again, could cause more pain in the long run.
Using heat and/or cold is one of the more affordable ways to relieve pain. They both can be applied in a variety of ways. A hot or cold towel might do the trick. You may also choose to spend some time under a hot shower or apply a bag of frozen vegetables to your neck.
Always be careful when using heat and/or cold therapy. To avoid burns, limit the amount of time you keep the source of heat or cold on your heck, and don’t let it get excessively hot or excessively cold. If you’re using a store-bought treatment, read and follow all of the instructions.
Physical therapy is a broad term that encompasses numerous treatment methods, including but not limited to, many mentioned in this article, such as heat/cold therapy, stretches, exercises, and chiropractic.
Receiving guidance from a professional, however, can be more helpful and more comforting than going it alone. A physical therapist is specially trained to assess your needs and design a treatment program just for you. They will also suggest lifestyle changes to prevent and mitigate neck pain in the future.
Chiropractors specialize in treating all manner of back and neck ailments. They can use spinal manipulation tip to ease your pain and, similar to a physical therapist, give you advice on what you can do at home to help your neck feel better.
A word of warning: chiropractic care may not be safe for everyone, so talk to your doctor before making an appointment.
This ancient therapy originated in China thousands of years ago. It involves inserting thin needles under the skin in specific places along the body. Stimulating those places can supposedly treat a variety of conditions, including pain, but whether or not acupuncture truly works that way is still under debate.
Some studies found it to be an effective treatment, but others suggest that many of acupuncture’s perceived benefits owe more to a placebo effect than to the acupuncture itself.
Regardless, acupuncture is generally considered safe, as long as the acupuncturist is reputable, experienced, and uses clean needles. If you decide acupuncture is the way to go, you will want to do your due diligence before selecting an acupuncturist. Make sure that whomever you visit is properly licensed and registered with your state. You can also talk to your doctor for recommendations.
You may have already tried over-the-counter pain relievers before ever realizing that you had a pinched nerve. If you find those helpful, talk to your doctor about continuing to take them.
If they aren’t helping, talk to your doctor about getting a prescription for something stronger. For example, corticosteroids may be able to alleviate pain that’s too severe for over-the-counter medications to handle. They can be taken orally or injected, as we’ll discuss in the next section.
You might be anxious about the idea of needing injections or surgery. The good news is that you probably won’t need either of them! Both of these treatments are an absolute last resort. Only if all of the other treatments in this list are unsuccessful should you even consider surgery or injections.
Corticosteroid injections are used to reduce inflammation, which in turn can relieve pressure and pain in the affected area. They can be an especially important treatment to do alongside physical therapy or chiropractic care. While you manage the pain, you can go through strengthening and stretching routines to resolve the underlying cause of pain.
Note that these injections are minimally-invasive, but they still have potential side effects. This is especially true when it comes to long-term use.
If all other treatment methods fail, some pinched nerves will require surgery. In that case, a surgeon will go in and shift whichever body part is pressing on your nerve to a better, less painful position. But again, surgery is only used in “worst-case scenario” situations. You don’t have to even begin worrying about that until you’ve exhausted all of the other, less invasive treatment approaches.
