Restless legs syndrome (RLS) or Willis-Ekbom disease is a neurological disorder characterized by an inability to move your legs, often accompanied by unpleasant sensations such as tingling or burning.1 These symptoms appear at rest or during periods of inactivity, often worsening at night and severely disrupting sleep and reducing quality of life.
An estimated 7 to 10% of the American population is affected2 – and 3 million new cases every year3 – Finding effective treatment for this lifelong condition is urgent. Medications such as dopamine agonists are often used for symptom management, but long-term use can worsen symptoms or cause side effects.
Emerging research, including a recent review of 24 studies, provides promising evidence that holistic, non-pharmacological options can effectively relieve RLS symptoms.4
Evidence supports general treatments for RLS
The study, published in Cureus,5 Focused on non-pharmacological treatments for RLS, it shows the effectiveness of various physiotherapy methods. The comprehensive review, which included studies from 2006 to 2024, assessed how well various therapeutic interventions, such as exercise, yoga, stretching and stretching, affected the severity of RLS symptoms.
The review’s key findings suggest that some general treatments can significantly reduce the frequency and intensity of RLS symptoms. Research shows that strength training, stretching exercises and yoga can help improve sleep quality and reduce discomfort.
In addition, treatments such as reflexology—applying pressure to specific points on the feet to improve circulation and reduce muscle tension—and electrical stimulation have been shown to improve circulation and reduce muscle tension, both of which play a role in reducing RLS symptoms.
The review found that these non-invasive treatments, as a valuable alternative or adjunct to conventional drug approaches, offer minimal side effects and long-term benefits.6
The researchers emphasized the role of magnesium and vitamin D in controlling RLS symptoms. Magnesium It supports nerve and muscle function, and vitamin D plays a role in dopamine regulation. Individuals with low levels of these substances often experience more severe RLS symptoms. Incorporating these ingredients has been found to improve overall symptoms and sleep quality.
Exercise and physical therapy: key strategies for RLS symptom relief
Regular exercise, particularly strength training and stretching, was also effective in reducing the severity of RLS symptoms. Several studies in the review showed that low-impact exercises such as walking, swimming, and yoga can significantly reduce symptoms in people with idiopathic RLS (RLS with no apparent cause).7
Yoga and progressive muscle relaxation (PMR) were particularly effective in relieving muscle tension and improving sleep. The controlled stretching and breathing in yoga can help reduce both the physical discomfort and anxiety that accompanies RLS. PMR, which involves systematically tensing and relaxing different muscle groups, has been shown to be useful in managing restlessness and promoting relaxation.
The review also examined the role of physiotherapy techniques such as electrical stimulation and heat therapy in the management of RLS. Electrical stimulation improves blood circulation and reduces muscle tension, providing significant symptom relief without the side effects of medication.8
Alternative therapies: acupuncture, reflexology and lifestyle modification
The Cureus review examined additional alternative therapies, such as acupuncture and reflexology, as potential treatments for RLS. Acupuncture, which involves inserting thin needles into your body, has been shown to reduce symptoms by increasing circulation and balancing energy. Reflexology provides relief by improving circulation and promoting relaxation.9
One of the most promising findings from the review was the effectiveness of pneumatic compression devices (PCDs), which apply controlled pressure to your legs, improving blood flow and reducing RLS symptoms. PCDs were particularly effective for individuals with nighttime restlessness and difficulty falling asleep.
The review suggests that this non-invasive treatment may be beneficial to the overall treatment plan, particularly for those who choose not to receive medication. In addition to the physical therapies and dietary approaches described in the review, lifestyle changes have been identified as a critical component of long-term RLS management.
Many studies have emphasized the importance of avoiding triggers such as caffeine. Alcohol and nicotine that worsen RLS symptoms. Establishing a consistent sleep schedule and creating a relaxed bedtime routine has been shown to significantly improve sleep quality and reduce nocturnal symptoms.
For individuals experiencing severe nocturnal symptoms, the review suggested additional strategies, such as using a weighted blanket or elevating your legs during sleep, may reduce restlessness and improve sleep duration.10 Although these lifestyle changes may not completely eliminate symptoms, they complement other treatments and greatly improve your quality of life.
The issue of traditional herbal medicine for treating RLS
Traditional herbal medicines such as Dangguijakyak-san and Shihogyeji-tang are also emerging as effective RLS treatments. A recent case report describes the successful treatment of a 72-year-old woman who had suffered from chronic RLS for 60 years.11
A patient recovering from a stroke experienced severe RLS symptoms that interfered with her ability to sleep. During the night, she woke up several times because of the discomfort in her calves and thighs, which only eased with movement.
After she was diagnosed with chronic RLS, traditional herbal treatments – Dangguijakyak-san (DS) and Shihogyeji-tang (ST) – were administered to address her RLS and the weaknesses described in East Asian medicine principles, particularly Xue Deficiency. blood deficiency) and Qi stagnation.
The result was amazing. Within a week of starting herbal therapy, the patient noticed a reduction in RLS symptoms. During the 47 days, her symptoms improved continuously, and she did not need any additional medication after stopping the treatment. She reported no recurrence of symptoms even six months after stopping the herbal remedies, indicating the long-lasting benefits of these herbal remedies.12
How Dangguijakyak-san and Shihogyeji-tang work
Dangguijakyak-san (DS) and Shihogyeji-tang (ST) are traditional herbal remedies that have long been used in East Asian medicine to treat conditions related to blood and energy deficiency. In the case of RLS, these herbal compounds target the root causes of discomfort and restlessness by balancing your body’s blood and energy flow.13
The main ingredient in both formulas, Paeoniae Radix, has shown several pharmacological benefits that match the needs of RLS patients. Paeoniae Radix, a paeoniflorin-rich compound, works by activating the adenosine A1 receptor (A1R), which plays a key role in brain metabolism.14
Activation of this receptor helps to stabilize neurotransmitter activity, which is especially useful in resolving the dopamine imbalance known in RLS. Dopamine It is a neurotransmitter that helps control movement, and its function is often involved in RLS. By enhancing dopamine activity, Paeoniae Radix relieves RLS symptoms by reducing the uncontrollable urge to move your legs at night.15
Unlike pharmaceutical treatments, which lead to discontinuation symptoms or worsening of symptoms when used for a long time, DS and ST did not cause such side effects in the patient. Instead, she continued to experience relief even after the herb was discontinued, suggesting a more permanent and possibly permanent solution to controlling RLS symptoms.16
Walking: The Path to RLS Relief
Another study published in the Journal of Movement Disorders focused on RLS with different exercise programs.17 It is found as an aerobic exercise walkingPerformed three times a week, the symptoms are significantly reduced. Participants in the study followed eight weeks of monitored aerobic exercise, which included walking on a treadmill based on their heart rate.
The severity of RLS symptoms decreased by 21%, and participants reported improvements in their quality of life. Aerobic exercise improves blood flow, releases endorphins, and improves dopamine regulation, all of which are key to managing RLS. In addition, aerobic exercise improved sleep quality by reducing the time it took to fall asleep and increasing total sleep time.
In the same study, participants who engaged in stretching exercise experienced significant improvements in RLS symptoms. Stretching exercises performed three times per week reduced symptom severity by 18% and significantly improved quality of life. Stretching can help relax muscles, improve flexibility, and reduce the restlessness that accompanies RLS, making it easier to fall asleep and stay asleep.
The stretching in the study included exercises that targeted the major muscles and tendons in the legs. Each workout lasts about 45 minutes, with several stretching repetitions aimed at relieving muscle tension.18
Research shows that stretching exercises are not as effective as aerobic exercises in reducing wakefulness after sleep onset, but they can reduce overall sleep disturbances and make it a good option for improving sleep quality without intense physical activity.
In addition to better sleep, exercise also had a positive effect on participants’ overall well-being. Quality of life decreased by persistent discomfort and sleep disturbances due to RLS was improved by 46% in the aerobic exercise group and by 63% in the stretching group. This development shows that regular exercise such as walking can have a significant impact on physical and mental health and provides a comprehensive approach to managing RLS.
Adopt a holistic approach to get lasting relief from RLS
If you live with RLS, you know firsthand how disruptive it can be to your sleep and overall well-being. The constant urge to move your legs, especially at night, robs your body of the recovery rest it needs, leaving you tired and irritable. But emerging research offers hope.
Rather than relying solely on pharmaceutical drugs that can worsen your symptoms over time, a holistic, non-invasive approach that combines exercise, diet and traditional therapies can provide lasting relief. By addressing the imbalances that contribute to RLS, you will control your symptoms, improve your sleep, and ultimately increase your quality of life.
The power of these natural remedies lies in their ability to work with your body, not against it. Whether it’s moving gently, feeding your body with essential nutrients, or adopting traditional herbal remedies, these holistic strategies offer lasting solutions.
You have options beyond conventional medicine – options that treat the whole you, not just the symptoms. It’s time to rethink how you manage RLS and embrace a more holistic approach to natural healing. With the right balance of care, relief can be achieved.
