Fibromyalgia is a frustrating disorder with unpredictable symptoms that may come and go. Symptoms include chronic, wide spread musculoskeletal pain, specific tender points throughout the body, joint stiffness, and fatigue. Although doctors and researchers are not sure what causes fibromyalgia and there is no known cure, here are a few tips that can help control the symptoms and enable one to live life to their fullest.
• Sleep – aim for at least 8-10 hours of restful sleep every night. Sleep is the time in which the body repairs itself from the micro-trauma of day to day life. If you do not get enough sleep, the body is unable to adequately repair itself and thus, the pain builds day after day.
• Take frequent breaks – although our society is pushing for more and more work and one can easily feel guilty for taking it easy and resting, your body really needs rest. If you truly have fibromyalgia, your pain will worsen the more you push yourself. You should still be able to do your daily activities, but you will need more rest than the average person.
• Decrease stress – avoid physical overexertion and emotional stress. Allow time to relax. Deep breathing exercises and meditation help with reducing stress.
• Gentle stretching and strengthening exercises – even though exercise is the last thing you feel like doing, light stretching and strengthening exercises will help maximize your body’s function and overall help you feel better. It is helpful to exercise in short sessions throughout the day with frequent breaks. Focus on proper posture and technique and not on weights or repetitions. Gentle range of motion exercises, deep breathing from the belly, and an easy walking program will both strengthen your body and clear the mind. Walking is also great for stress relief.
If you are nervous about starting an exercise program or do not know where to start, talk to your doctor about a physical therapy referral. Physical therapists at Apple Physical Therapy will be able to help create a home exercise program individualized for your needs.
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