It hurts to move when you have fibromyalgia - believe me, I know. I've had plenty of those mornings when you wake up and wonder if you were dropped from a plane while you slept because every muscle is screaming.
We're pretty much in a no-win situation, though, because if we don't move, we're going to hurt worse.
When we're sedentary, our joints become stiffer and our muscles get tighter and more aggravated. That not only makes them achier, it makes us more prone to injury. And here's the cherry on top: our muscles seem to have a harder time relaxing and healing than those of healthy people.
So what are we to do? For many of us, the answer is gentle stretching, such as yoga, on a regular basis. I'm not talking about the extreme stretches or the standing poses that have you balancing on a single toe, I'm talking about simple poses done seated or lying down that can help ease muscle tension and get your joints loosened up.
Here's some information about getting started with some basic yoga stretches:
- Yoga for Fibromyalgia
- Beginners' Yoga Poses, from About.com Yoga Guide Ann Pizer
You can also do the stretches we all learned back in P.E. class. Just be sure, no matter what you do, to take it easy, start slowly and build slowly.
I recently learned a good lesson - it's important to vary your stretching routine. I have about half a dozen yoga poses I do on a pretty regular basis. I thought they kept me loosened up as much as possible. But then one evening, my 7-year-old daughter (who's a gymnast) decided to lead us all in some stretching. I was amazed at how tight I was! They were the same old stretches I used to be able to do easily, and I could barely get into the starting position for some of them.
It was really an eye-opener for me, and since then I've tried to change up my routine. After about a week and a half, I can actually see a difference in tension, pain and range of motion in some areas.
Other ways we can help loosen up our muscles include:
- Hot baths, possibly with Epsom salt
- Massage therapy
- Massage devices, like my Shiatsu Massage Cushion
- Heating pads or microwavable heat packs
- Physical therapy or chiropractic treatments
- Acupuncture
- TENS unit
I've used all of those things and had at least moderate success with them. So far, I've only had the TENS unit at physical therapy but I'm going todo talk to my rheumatologist about getting one of my own soon. (If I do, I'll be sure to let you know how it goes.)
What helps you work out your kinks? What hasn't worked for you? Leave your comments below!
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Thanks for sharing …all good therapies! Before I get out of bed I do stretches..And interminably during the day.It helps!
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Restorative yoga has made a profound difference in my life. Increasing my energy, improving deep sleep, controlling anxiety/adrenalin levels. Many of us also have joint hypermobility syndrome and need to be careful about how much we stress our joints. Make sure your yoga instructor is aware and be alert to any pose that is not comfortable for you! I have also used a TENS unit with success and have one at home. You can get one inexpensively.
My comments will no longer be posted on cfs/fibro sites, my time now will be focused only on public/criminal inquiries into the deceit and frauds associated with the medical communities neglect…I am now involved with lawyers and judical officials on charges to be brought to courts of law…For decades they have turned a blind eye to these epidemics and now they all will be held accountable for these inhumane acts…I am looking forward to the public knowing the full and complete truth…
I get quite ill with a lot of meds so these types of treatments are important for me. I find physio. stretches, massage and hot baths to work the best. I really wish that massage would be more readily offered and funded. Having a problem getting enough funding for amount of massage I’m needing. I hope this changes in the near future. I’ve gone from treatment twice a month to no treatment for a month and soon to be 2 months and I’m feeling it greatly.
My partner has FCS, I am a massage therapist. It has helped him to get regular massage therapy. If you find you can t afford it, a therapist in private practice may barter for their fee. Most therapist are in it to help others. I know several that barter their fees for those that can t afford it. Good luck to all!!!
i have a tens unit and yes it does help but only in the spots used stretching helps as well but only for a lil while i dont know about you but my pain goes away but only for while unless its a nice warm day then i usually have an ok day
I have lived with Fibromyalgia all of my life. I have hurt since I was a child. It is the hardest thing to try to explain this illness to others. Most of the time, they just don’t get it, anyway, I needed painting done in our home, and could not afford to hire anyone to do it. I thought, maybe I could do it myself and gave it a try. I worked only a small amount each day, and little by little it became much easier as the days went by. Now it took me four months, but, I was even able to do my own ceiling, and it felt great to be able to have a range of motion once again. I am in no way fast at it, but it was something I could do and enjoy. Doing the range of motion like you would paint to stretch really help me to loosen up my muscles and my body all over. Now I am done painting but, I still do the range of motion every day and very slowly, even on bad days, and it make a great difference in how I feel the next day and throughout my day. lol.
I use a electric blanket and warm my body up before getting out of bed. I also have a hard time stand still, like when your standing in a line up, coffee shop, grocery shopping, I feel like my legs are going to give out on me. I’m ok most days to walk and I try to walk short distance twice a day. I get more sore when I’m Idle, like watching TV etc.
I find that massages are one of the best therapies. The shame of it is that I can’t afford it. But the few times I have had one, it was amazing how great I felt for a couple of day. This is needed therapy ~ there should be funding through medicare or medicade for people with FIBROMYALGIA (FMS). Other helps are heated/warm blankets, soaking hot water, hot tubs. So many nights of little sleep.
Just the last 2 months every 2 weeks I’m etting trigger point injections where I’m tight in my neck, back and butt.They have lidocaine after the shot go in the needle, it’s the needle that does it though, I’m sore for about 2-3 ays but it helps for about a week—also Savella is a God send its nothing like flexeril or motrin I take 100mg in the am, then in the pm.My pain is far from gone–but anything to help it, right? I also go to a chiropractor 2 times, sometimes 3 days a week. I asked him how my body gets out of alignment and he said honestly, the fibro Good Luck, God bless, if u have any questions for me mine is dmk1964@yahoo.com.
Every morning, I visit the gym for my daily warm water therapy. The buoyancy of the water allows my body to move much easier than on land. It still hurts but I know how important exercise is. I also perform stretching exercises throughout the day and walk as much as I can tolerate. Sitting for prolonged periods is most uncomfortable for me. At the end of the day when I settle down for some tv, I just can’t seem to stay comfortable. I experience a restlessness that I’ve never known before & inevitably, I have to get up & move around. This monster just doesn’t give us a break.
georgia