Coping With Fibromyalgia
February 8, 2010
Fibromyalgia (FM) is one of the most common conditions associated with chronic pain affecting up to 5% of the population. It is characterized by pain in the muscles and joints and is associated with generalized, whole body muscle stiffness, body aches, sleep disruption, and headache. Stress is often a component of FM. Women are 2-3 times more likely to suffer from FM.
So the question is raised, “what can I do to reduce the pain and suffering that I feel from FM?” The answer is multifactorial as there are many treatment approaches reported to be helpful. Perhaps the most prevalent is exercise. This seems logical as often, the presence of pain is misinterpreted as a reason to rest or reduce activity. This inappropriate thought leads to de-conditioning or weakening of muscles, stiffness in joints, lowered aerobic capacity and a host of negative physical and mental effects that can have negative effects on quality of life. Because many patients with FM are “out of shape,” the worst approach with exercise is jumping into it too quickly. The post-exercise soreness when people first engage in a new activity can be profound if the introduction into exercise is too vigorous, and again, the pain intensity may be misinterpreted as a reason to discontinue any and all future exercise programs.
Therefore, the key to success is realizing pain thresholds are reached faster in the FM patient and hence, a slow but steady introduction into exercising is needed.
For example, start out with a walking program of 5 minutes, 1-3 times a day, and gradually increase it to 10, 15, 20 and eventually, 30 or more minutes per session. Stretching exercises of the overly tight postural muscles like the hamstrings, calf muscles, hip flexors, lower, middle, and upper back muscles are very helpful. Applying light resistance during the stretch using a “slow motion” approach improves results.
In general, low-impact activities like water exercise, swimming, bicycling, and elliptical (low setting) are great options. Using light dumbbells/hand weights emphasizing high rep/low weight is also very effective.
Another highly successful type of exercise are balance stimulating exercises. That is, using a rocker board, wobble board, gym ball, and/or foam pad to incorporate balance challenges into the exercise process is very effective. Consistent exercise is a key to success.
Also, don’t set your goals too high as you may be setting yourself up for disappointment. Rather, make realistic goals and “grow” with the exercise process, changing and modifying goals on a monthly or quarterly basis.
We realize that there are many healthcare options available. If you, a friend or family member require care for fibromyalgia, we would be honored to offer our services.
To learn more about Fibromyalgia, register for a Free, In- Office Evaluation. If you are looking for faster service, feel free to give us a call at one of our two New Jersey locations. For our Bayonne, NJ location, call 201-339-8889, and for our Scotch Plains, NJ location call us at 908-490-1800. Just tell them that you read this article and you will receive our complimentary in-office evaluation (a $245 Value).
Article by Dr. Eric Chludzinski, DC. Dr. Chludzinski is the founder of Hudson Center for Spinal Care located in Bayonne and Scotch Plains, New Jersey. In preparation for his career, Dr. Chludzinski attended St. Peter’s College in Jersey City, NJ graduating in 1998 with a Bachelor of Science in Natural Science. He continued his studies at Life University School of Chiropractic in Marietta, GA graduating in the class of 2002 as a Doctor of Chiropractic. Dr. Chludzinski services all of Union County and Hudson County, including Jersey City, Hoboken, Harrison, Kearny, Newark, Elizabeth, Westfield, Clark, Fanwood, Plainfield, Watchung, Mountainside, Berkeley Heights, and South Plainfield.
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So many people suffer with Fibromyalgia. I agree exercise is a big component to help patients recover, but dietary recommendations can help too. From avoiding gluten and doing full body cleansing programs.
Even more important is removing pressure on the nervous system with spinal adjustments to remove pressure to the discs and allow the joints to move more optimally.