Healthy Living

Relaxation Techniques to Alleviate Restless Legs Syndrome

Restless Legs Syndrome

Relaxation Techniques to Alleviate Restless Legs Syndrome

Key Takeaways

• Stretch and move when symptoms begin.
• Perform daily yoga exercises for about 5 to 20 minutes to alleviate the symptoms.
• Do some stretches before going to bed.
• Try to contract your muscles during inhaling and release after exhaling.

Restless legs syndrome (RLS) is a disorder that interrupts sleep patterns and affects about 27 per cent of pregnant women. However, the symptoms will go away after delivering the child. Different medications can help alleviate the symptoms of restless legs syndrome. In addition, you can incorporate certain relaxation techniques to alleviate the symptoms of RLS.

Relaxations techniques for restless legs syndrome

• Stretch and move when symptoms begin.
• Perform daily yoga exercises for about 5 to 20 minutes to alleviate the symptoms.
• Do some stretches before going to bed.
• Try to contract your muscles during inhaling and release after exhaling.

Relaxation Techniques: Yoga for Restless Legs Syndrome

If you are suffering from restless legs syndrome, you should try these yoga poses to help alleviate your RSL symptoms:

1. Press ups 

Do variations of the Talasana/palm-tree pose for at least 20 times. Start by holding on to a wall to attain stability. Then inhale while lifting up to the balls of your feet. This should be followed by lifting your heels off the ground. When doing the slow exhale, gently lower your heels down to the ground. Then repeat this for at least 20 times.

2. Cat-Cow

This pose involves taking a table pose while positioning your shoulders and knees below your hips. Then exhale and gently curl your spine towards the sky. When inhaling, position the chest and sitting bones up as you let the belly relax towards the ground. Repeat this pose for at least 5 breaths.

3. Thai Goddess Pose

This pose involves kneeling while tucking your toes under. Remember to evenly distribute your weight evenly across the ball mounds when sitting on your heels. You should hold for 2 to 5 breaths.

4. Standing Forward Fold Pose

Roll a yoga towel to your desired thickness. Start by slightly bending your knees. This should be followed by allowing your heels to relax on the ground. Make sure that you stand with feet hip distance apart. Then inhale with arms up above your head. Widen your spine and then fold forward while you bend your knees. You can then allow your head to relax.

5. Neck Rolls

This pose involves dropping off your chin towards your chest on the exhale. Then, on the inhale, position your chin to make a semi-circle in the direction of one shoulder. Then exhale chin back towards the middle and then inhaling to the opposite side.

Other Poses

You can also try the following relaxation techniques to help you alleviate the symptoms of restless legs syndrome:

  • Swimming Circles
  • Side Stretches
  • Reclined Buddha
  • Legs up the Wall
  • Modified Reclined Big Toe Pose

Restless leg syndrome can make you feel uncomfortable, especially during pregnancy. It can cause sleep disruptions that lead to other complications. Therefore, it is important to learn how to prevent or alleviate its symptoms for an improved sleep. This includes home remedies, medications, and relaxation techniques like yoga poses.