Polymyalgia rheumatica is the most common inflammatory rheumatic disease in people over 70, according to NICE. The onset is usually fast and the main symptoms are pain and stiffness around hips and shoulders, on both sides of the body. The tightness in the morning can be extreme and immobilising. Both the inflammation and symptoms are relieved with corticosteroids, anti-inflammatory drugs. Apart from that, staying mobile and stretching are recommended. This is of course where yoga therapy comes in. Yoga therapy for polymyalgia rheumatica (PMR) can help loosen tight muscles in a relaxing but effective way. Also sleeplessness and the stress associated with having the condition, can be addressed with the relaxing tools of yoga therapy. This blog discusses PMR and explains the many ways in which yoga therapy can help.

The causes of this inflammatory autoimmune disease are unknown, but they are thought to be genetic or environmental, caused by a virus. PMR is more prevalent in women, in people over 50 and people with north European ancestry. It is mainly diagnosed by the symptoms, blood tests and by the positive response to corticosteroids. It usually has an acute onset and tends to go away after one or two years. Steroid medication is the main treatment to reduce the pain, stiffness and inflammation. Stretching and staying mobile can help alleviate the worst symptoms of stiffness. However, overdoing exercise can make you feel worse, so choosing gentle exercise over a strenuous workout is important.

Yoga Therapy for polymyalgia

It goes without saying that yoga therapy cannot replace medication. First and foremost, the inflammation has to be reduced. Then, gentle yoga stretching, strengthening, balancing, breath awareness and relaxation can all help to ease the symptoms. I deliberately talk about yoga therapy and not yoga, as a general yoga class may be too fast, too advanced and not targeted. When one has to cope with a condition such as PMR, it is so good to know and practise exactly what will help.

Alleviate stiffness

The hip and shoulder tightness tends to be worst in the morning. It may be so strong upon waking that it’s difficult to turn over in bed or get up and get dressed. The morning practices for achy joints that I wrote about in my previous blog may help. That blog suggests a few movements you can do first in bed, then sitting on the side of the bed and finally standing. https://beneyoga.co.uk/morning-routine-for-achy-joints/

Overall stretching is good, but most stiffness occurs around hip, neck and shoulder joints. At the end of this blog I will walk you through a few gentle stretches for these areas.

The tightness may return after inactivity, so avoid sitting for long periods of time and walk around often to stay mobile. If you have to drive, take a break at least every hour to walk and do some stretches. Some can be found on my blog here: https://beneyoga.co.uk/look-after-your-back-while-on-the-road/.

Strengthen bones

Corticosteroids, the medication to reduce the inflammation of PMR, affect bone density. Unfortunately, this increases your risk of getting osteoporosis, a disease that causes bone weakness. Exercises that increase bone density, such as walking, jogging or lifting weights are usually recommended. However, as I wrote in this previous blog about osteoporosis, yoga is excellent for bone strengthening too: https://beneyoga.co.uk/yoga-for-osteoporosis-and-osteopenia/.

Practise balancing

Practising balances will help to prevent falls and thus avoid breaking bones. To receive tips for improving your balance, check out this previous blog: https://beneyoga.co.uk/how-to-improve-your-balance/.

Breathing and relaxation

Relaxation and breathing techniques can help with the stress and anxiety associated with having PMR. Moreover, breathing calmly helps to relax muscles. When you do yoga calmly and with attention to the sensations in the body and to the breath, the sense of calm is almost inevitable. Mindful movements, breathing practices, visualisations and restorative rest positions can all help increase peace of mind.

Yoga is also known to help with sleep problems. I have written about yoga and sleep here: https://beneyoga.co.uk/yoga-for-better-sleep/.

Yoga Therapy for Polymyalgia: mobilising shoulders and hips

Still in bed: shoulder and knee circles

Hold your elbows and circle your elbows round a few times in both directions. move slowly and breathe in for half a circle and out for the other half.

Still holding the elbows, exhale and move the elbows to the right while looking to the left. Inhale and bring the arms to the centre. Exhale to move the arms to the left while looking to the right. Repeat a few times to each side.

Bend both knees up to the chest, holding each knee with one hand. You can also do this with one leg at a time, while the other leg remains bent or straight. Circle one or both knees around in both directions while breathing evenly.

Side stretches to ease the shoulder girdle:

Lie on your left side, with the legs bent and both arms stretched in front of you and the hands together. Exhale and stretch the right (top) arm further away. This movement stretches across the back as the shoulder blade joins in the movement and the upper spine rotates gently. Inhale and return to the starting position. Repeat 5 to 7 times.

From the same starting position as above, lying on your left, place the right fingers on your right shoulder and circle the elbow round both ways to ease tightness in the shoulder socket.

Repeat both on the other side.

These are just a few practices you can do in the morning or at other times of the day. There are so many yoga practices that would be beneficial. To receive your own yoga therapy programme, with a variety of stretches, balances, breathing and relaxation, don’t hesitate to contact me or book a free consultation session: https://beneyoga.co.uk/book-a-free-consultation-call/.

Namaste