What is fibromyalgia?
Fibromyalgia is a puzzling condition, but we’re learning more about it all the time. The most common symptoms are widespread muscle and joint pain accompanied by tender points and stiffness. You may also experience excessive fatigue, unrestful sleep, tension headaches/migraines, bladder/bowel problems, anxiety or depression. Fibromyalgia is 5-10 times more common in women than in men and typically occurs between the ages of 30 to 50 years, although anyone can be afflicted.
Fibromyalgia is not life-threatening. A person will often experience periods of relief or significant improvement of symptoms. There are many strategies for reducing pain and promoting normal function. Ask your doctor about various treatment options including medications, heat (hot showers, hot tubs, heat packs, etc.), physical therapy, relaxation techniques, mild massage, acupuncture.
What about exercise?
Individuals with fibromyalgia often reduce their levels of physical activity in an attempt to avoid pain. Unfortunately, lower levels of stamina, strength and flexibility are the result. If you don’t stay active, you’ll get caught in a cycle of increasing stiffness, weakness and fatigue. Keep moving! Maintain your physical fitness and you’ll be able to perform daily activities or recreational pursuits with more ease and energy. Exercise may also improve your quality of sleep, reduce depression and lift your spirits.
Aerobic exercise - activities such as walking, swimming and cycling promote cardiovascular fitness and improve blood flow to muscles and joints. Some studies have shown that aerobic activity can also significantly improve tender point pain threshold. However, both the intensity and amount of exercise should be increased slowly.
When beginning an exercise program, start with a small amount of exercise. You may experience slightly higher levels of fatigue than normal, but hang in there. Find an activity which you enjoy and can fit into your daily schedule. For example, start with a 5 minute walk and increase the amount of exercise by 1-2 minutes each week. Build up to 30-40 minutes, 3-5 days/week. One study found that walking 10 three-minute intervals on the treadmill at a comfortable pace (separated by a 3 minute recovery period) allowed them to exercise without exacerbating their symptoms. Once you reach this goal at an easy intensity, begin to challenge yourself by exercising at a more brisk pace. All of us have good and bad days. Don’t be hard on yourself during difficult periods. Just do as much as you can.
Flexibility exercises help maintain normal range of motion. If you limit your movements, you’ll become stiff and begin having trouble with daily activities like hooking your bra, putting on pantyhose or reaching to a high shelf. Gentle stretching exercises will help you to move smoothly.
Strength training may be done very gently and gradually. Focus on strength exercises that protect your ability to perform daily activities like getting up off the couch (partial squat or leg press), lifting groceries (biceps curl), pushing a heavy door (wall push-up or arm press). Use light weights and avoid painful movements. An exercise professional can help you design an individualized program.
What about nutrition?
Increase your energy levels and experience restful sleep by reducing your intake of caffeine, alcohol, high sugar foods and nicotine, particularly 4-5 hours before bedtime. These substances interfere with normal sleep patterns. If you experience swelling, you may want to reduce your sodium intake. Eat a well-balanced, nutritious diet which provides you with the energy, vitamins and other nutrients your body needs.
