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I have fibromyalgia so what little things can I do?
I have fibromyalgia and would like to know what little things i can do.
Thanks
Our expert says...
Hi,
Please find below some information I have provided within another similar question previously. I hope this helps:
It's great that you have the desire and commitment to exercise as it really is one of the best things you can do with fibromyalgia (FM). An important issue to be aware of is getting a real understanding of how to interpret your bodies responses to exercise as this will be the most effective way to maintaining an effective exercise plan without experiencing flare ups!
Despite the demonstrated benefits exercise has shown to have on FM symptoms, many people report experiencing exercise-induced pain 1 to 3 days following exertion. In fact, when first exercising, most people with FM may experience greater pain. But if your doctor or therapist designs an exercise program that starts out slowly and gradually, this will reduce the risk of muscle pain or trauma. In time, your body will be able to accommodate more moderate exercise and your management of FM will be facilitated.
Pacing is of utmost importance, as well. Pacing involves alternating cycles of moderate activity with cycles of rest. This strategy enables individuals to control pain by adjusting activities. Once paced activities are established, the person is advised to gradually increase his or her activity level. If people with FM push their limits until they feel frustrated or additional pain, they are more likely to give up. Ideally, cycles of activity will increase over cycles of rest. If individuals do not attend to their feelings, and strive through pain to reach a greater exertion and duration of exercise, their frustration may lead them to stop exercising altogether.
An important concept for a person with FM to remember is the "baseline." A realistic stable baseline level of functioning is that which a person can maintain as an average over time. It is not the same as being pain-free; rather, it is a level where there may still be pain but it does not prevent an individual from exercising. Everyone's baseline level is different, but each person can learn what his or her baseline state will be. The value of that is remembering you'll have good days and bad ones. Fibromyalgia flare-ups are common and a part of the natural course of the condition, but having a bad day on Tuesday does not mean that Wednesday will be the same. The more you can nurture some acceptance of "what's so" while still meeting the gradual challenges in your treatment, the better your quality of life. A comprehensive rehabilitation approach to managing FM can help a person reduce pain and gain function. There is, however, a great deal of self-care involved, including both what one must do and what one must think to help this approach succeed.
Whether you are talking about paced walking or paced exercise classes, the concept of pacing is an important one for people with fibromyalgia. Always pace yourself successfully, rather than pushing too vigorously too soon. You have the last word on how much pain is too much pain, so that flare-ups cause you to feel you have failed. Always keep pacing in mind, whether you are working out alone or with a trainer.
While experts may differ on their focus, aerobic and stretching exercises are the two mainstays of most programs. In general, resistance (weight) training may be introduced later, but with care, because of a possible effect of increasing pain.
The severity of each person's condition is individual, and because individuals have varying responses to available treatment options, you may need to try several approaches before identifying a satisfactory exercise plan. It is for this reason that prescribing specific exercises to you is slightly flawed as what may be suitable for one FM sufferer may not be suitable for the next. Therefore my suggestion to you would be this:
- try scheduled walking/cycling as an exercise for your lower body. If you don't do this already it will target the lower body (the cycling in a much more supported method for your lower back) and prepare you for lower body strength exercise later on. Suitability will vary between people and different days so listen to your body.
- If you already do the above then consider trying lower body resistance exercises like shoulder bridge (see below), together with core exercises (see my forthcoming core article) as this will have a very positive impact on preventing your lower back from going into spasm as your core (tummy!) muscles get stronger.
Shoulder Bridge: firstly, lie on your back with your knees bent and feet on the floor. Feet should face forwards and be relatively close to you butt.
Draw your belly button into your spine to activate your core and then clench your butt.
Keeping the squeeze in your butt, lift your butt off the floor towards the ceiling until you make a straight line with your body, from your knees and shoulders.
Hold this position for 2 seconds before slowly lowering yourself halfway down towards the floor.
As you lower, aim to keep your tummy in and your butt muscles squeezed! It may be quite challenging to start with but persist with it!
From the halfway position, repeat the above process. Try not to lower completely to the floor with each rep as you want to keep constant demand on these muscles, they can rest at the end of 15 repetitions.
Because there is no "cure" for FM, managing symptoms is of primary importance. Exercise is one of the most important factors that will help prevent symptoms from affecting your quality of life. You should simply aim to select the type of exercise you like or want to do. The important thing is that you begin exercising and keep it up. The optimum solution would be to see an exercise specialist / trainer to ensure you tailor your exercise plan to your personal needs but just ensure you listen to your body and pace yourself. Do that and the selection of exercises on offer to you are potentially no different to anybody else!
Kelly
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