Hello, my fellow Tingling Tinas! It’s Creaky Kate here, and today we’re talking about something that hits close to home for many of us – neuropathy. You know, that delightful condition where your nerves decide to throw their own little tantrum with tingling, numbness, burning, and pain that can make simple everyday activities so frustrating.
I’ve been dealing with neuropathy for a few years now, on top of my bone-on-bone knees. Mine comes from degenerated discs in my back that are pressing on nerves – not the most pleasant situation, but manageable.
You might think yoga is off the table when you’re dealing with nerve issues, but here’s what I’ve discovered: yoga might actually be one of the best things we can do for our naughty nerves.
Why Our Nerves Are Acting Up (And How Yoga Helps)
Think of your nervous system like the electrical wiring in an old house – mine’s from the 1950s! Neuropathy is like having some of those wires get frayed or have pressure on them. Sometimes you get sparks (pain), sometimes the lights flicker (tingling), and sometimes they just don’t work right at all (numbness).
Now, yoga isn’t going to fix compressed discs or rewire your whole electrical system, but it can help improve the connections you still have. Recent research* shows that regular yoga practice can actually help reduce neuropathic pain and improve how well your nerves function. I’m not talking about some mystical healing here. It’s actual scientific studies with real measurements of nerve function.
The way I understand it, yoga helps “reset” your nervous system. It’s like unplugging your router and plugging it back in – sometimes that’s all it takes to get things working better. Yoga improves blood flow to your nerves, reduces inflammation, and helps your brain process pain signals differently.
The Double Whammy: Diabetic Neuropathy and Yoga
For those of you dealing with diabetic neuropathy (and boy, is that a fun combo), yoga offers some extra benefits. Not only does it help with the nerve symptoms, but it also tackles one of the root causes – blood sugar management.
You might be skeptical that yoga could help with blood sugar – I mean, we’re not exactly doing power yoga over here! But it turns out that even gentle yoga practice helps your body use insulin more efficiently. It’s like giving your pancreas a little helping hand.
The research* shows that people with diabetic neuropathy who stick with yoga see improvements in:
- Blood sugar levels (both daily and long-term)
- How fast their nerves can send signals
- Inflammation levels
- Blood flow to hands and feet
- Overall pain levels
The key word here is “stick with” – this isn’t a one-and-done situation. But the good news is that even gentle, modified yoga can make a difference.
Beyond the Physical: How Yoga Helps Your Whole Self
Let’s talk about the elephant in the room. Living with neuropathy is exhausting, not just physically but emotionally. The constant discomfort, the worry about falling because you can’t feel your feet, the frustration when you can’t do things you used to do easily. Sound familiar?
This is where yoga really shines, and I’m not just talking about the stretchy parts. The breathing exercises, the meditation, and the simple act of moving mindfully. It all helps break that cycle of pain and stress that can make everything worse.
When it comes to neuropathy and my yoga practice, I’ve noticed:
- I sleep better (even when my feet are being jerks)
- I’m less anxious about my symptoms
- I feel more in control of my body, even when it’s not cooperating
- I’m more willing to try activities I’d been avoiding
It’s not magic, but it’s pretty close.
Getting Started: Yoga for Those of Us Who Are Extra Careful
Now, before you start thinking I’m suggesting you twist yourself into a pretzel, let me be clear – we’re talking about gentle, modified, “let’s not make anything worse” yoga here.
Finding the Right Teacher and Style
Not every yoga instructor understands what it’s like to have neuropathy. Look for someone who has experience with chronic conditions or therapeutic yoga. Don’t be afraid to interview them before your first class. Ask if they’re comfortable working with balance issues, numbness, and the need for lots of modifications.
Gentle styles like chair yoga, restorative yoga, or slow Hatha classes are your friends. Stay away from anything that’s heated, fast-paced, or involves a lot of balance challenges (unless you want to become best friends with the floor).
What Actually Helps
From my experience and the research I’ve read, these elements seem most beneficial:
- Gentle stretching for legs, feet, and hands (even if sensation is limited)
- Breathing exercises to improve circulation
- Supported poses that let you relax and reduce stress
- Very gentle balance work (with plenty of support) to help maintain what proprioception you have
- Meditation or mindfulness to help your brain deal with pain signals differently
The most important thing? Consistency beats intensity every single time. I do (at least) 15-20 minutes most days rather than trying to be a hero once a week.
Specific Poses That Help Naughty Nerves
Let me share a couple of poses that have been particularly helpful for my neuropathy:
Legs Up the Wall (Viparita Karani)
This is my go-to pose when my legs are being especially troublesome. Lie on your back near a wall and extend your legs up against it (I do this on my bed). You can put a pillow under your lower back if that’s more comfortable. This pose improves circulation to your legs and feet, which can help reduce that tingling and numbness. Plus, it’s incredibly relaxing – I often fall asleep in this position! Hold it for 5-15 minutes.
Seated Spinal Twist (Easy Version)
Since my neuropathy comes from disc problems in my back, gentle spinal movement is crucial. Sit in a chair with your feet flat on the floor. Place your right hand on the back of the chair and gently twist to the right, looking over your shoulder. Hold for 30 seconds, then repeat on the left. This helps create space between vertebrae and can take some pressure off compressed nerves. Don’t force it – gentle is the key word here.
Bridge Pose for Better Circulation (Setu Bandha Sarvangasana)
One pose that can be particularly helpful for neuropathy is the bridge pose. And the best part is, you can do it right in bed if getting on the floor is too much hassle.
Lie on your back with your knees bent and feet flat (on the mattress or floor), then gently lift your hips up, creating a bridge shape with your body. This pose helps improve blood flow to your legs and can give those sluggish nerves a little circulation boost. (I think it also helps with the disc problems in my lower back). Hold it for just 10-15 seconds at first – you’re not trying to set any records here.
The gentle inversion helps get blood moving in a different direction, and many people find it particularly soothing for leg and foot neuropathy. If you’re doing it in bed, the soft surface actually makes it more comfortable and easier on your back than a hard yoga mat.
Ankle Circles and Point/Flex
This might seem too simple to matter, but trust me on this one. Sit comfortably and slowly circle your ankles, then point and flex your feet. This gets blood moving in your lower legs and feet, and the gentle movement can help “wake up” nerve pathways. I do this while watching TV, and it’s amazing how much better my feet feel afterward.
My Honest Experience: What Actually Works
I’m not going to sugarcoat this – some days, neuropathy makes yoga challenging. You may have days when you can’t feel your feet well enough to feel stable in standing poses, or when the burning sensation makes it hard to concentrate on anything else.
But here’s what works well:
- Chair yoga is a godsend – you can focus on breathing and gentle movement without worrying about balance
- Wall support for everything – if you’re doing standing poses, use the wall
- Props are not optional – blocks, bolsters, blankets, whatever makes you comfortable
- Some days are seated meditation only – and that’s perfectly fine
- Listen to your body, not your ego – if something doesn’t feel right, don’t do it
What really amazed me? I actually feel stronger and more flexible now than I did before I started focusing yoga specifically on my neuropathy issues. When you’re not fighting your body, you can actually work with it.
Working with Your Medical Team
I can’t stress this enough – yoga is a wonderful complement to medical treatment, not a replacement for it. You should take whatever medications your doctor recommends. I try to avoid medication when possible, but I do take magnesium and B vitamins, and an occasional Tylenol. But that’s my personal choice – you need to follow your healthcare provider’s advice.
When I talked to my doctor about using yoga specifically to help my neuropathy, she was actually excited about it. She gave me some specific things to watch out for and encouraged me to continue. Many healthcare providers these days are supportive of evidence-based approaches like yoga, especially when they see the research backing it up.
The Real Deal About Yoga and Neuropathy
Here’s the bottom line: yoga isn’t going to cure your neuropathy. But the research shows it can genuinely help manage symptoms and improve quality of life. For something that’s accessible, affordable, and adaptable to almost any ability level, that’s pretty remarkable.
What I love most about yoga for neuropathy is that it gives me back some sense of control. Instead of just waiting for symptoms to hit or the Tylenol to kick in, I have something active I can do. Even on bad days, I can do some breathing exercises or gentle stretches in bed.
The improvements don’t happen overnight – it can take some time, weeks, or even months, before you really notice a difference.
Making It Work for You
If you’re dealing with neuropathy and thinking about trying yoga, here’s my advice:
- Start slow and gentle – there’s no rush
- Find a teacher who gets it – don’t settle for someone who just tells you to “do what feels good”
- Use all the props – chairs, walls, blocks, whatever helps
- Be patient with yourself – some days will be better than others
- Keep realistic expectations – you’re looking for improvement, not perfection
Remember, we’re not trying to become perfect yogis here, with long flowing robes and contorted pretzel poses. We’re just trying to feel a little better, move a little easier, and maybe sleep a little more soundly. And honestly? That’s enough.
Have any of my fellow neuropathy warriors tried yoga? I’d love to hear what’s worked (or not worked) for you. Because let’s face it – we’re all in this together, naughty nerves and all!
Research That Supports What We’re Experiencing
If you’re curious about the actual science behind yoga and neuropathy, here are some legitimate research studies that back up what many of us have experienced:
- Systematic Review on Yoga for Neuropathic Pain (2023): A comprehensive review found that yoga shows promise as therapy for neuropathy from multiple sclerosis, diabetes, and trigeminal neuralgia, with positive impacts on pain intensity and quality of life. You can find this at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10706517/
- Yoga for Chemotherapy-Induced Neuropathy: Memorial Sloan Kettering Cancer Center is currently running a Phase III clinical trial studying whether yoga helps with chemotherapy-induced peripheral neuropathy. This is ongoing research, but initial studies show promising results. Details at: https://www.mskcc.org/cancer-care/clinical-trials/21-096
- Diabetic Neuropathy and Yoga: A study by Malhotra showed that 40 days of yoga sessions improved nerve conduction velocity in diabetic neuropathy patients while also improving blood sugar control. Referenced in: https://pmc.ncbi.nlm.nih.gov/articles/PMC3548360/
- Somatic Yoga for Neuropathy: An 8-week program showed improvements in balance, balance confidence, flexibility, and quality of life for cancer survivors with peripheral neuropathy. Study available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6537287/
These aren’t just feel-good stories – there’s real scientific evidence that yoga can help with neuropathic symptoms. The research is still growing, but it’s encouraging to see our experiences being validated by actual studies!
