Fibromyalgia Therapy, Fibromyalgia Pain Treatment

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Regular exercise can ease the symptoms of fibromyalgia dramatically, reducing muscle pain and the number of tender points, knocking out depression and insomnia, even cutting through so-called "fibrofog" for increased mental clarity.

Yoga is a particularly effective form of exercise for those with fibromyalgia, for it provides stretches for stiffness, strength building, aerobic exercise, and tools for relaxation. In fact, the Mayo Clinic includes yoga as one of the best things people with fibromyalgia can do for themselves.

For a long time, fibromyalgia, like bipolar disorder, was considered a "garbage diagnosis," and many doctors treated their patients almost as if they were making up their symptoms because the doctors could not find an objective cause for the discomfort.

It is now clear that many fibromyalgia symptoms stem from a very real and measurable cause: low levels of serotonin, one of several neurotransmitters responsible for mood and adaptation to stress.

Muscle soreness results directly from an imbalance in neurological and endocrine functions.

Though muscle soreness is the main symptom of the syndrome, it is certainly not the only one. Other symptoms include disturbed sleep patterns, fatigue, anxiety, depression, and feelings of numbness in the extremities.

A number of conditions tend to co-occur with fibromyalgia, including irritable bowel syndrome, headaches, mitral valve prolapse, and a great deal more.

Yoga can clearly help with the symptoms, and may someday prove to address the underlying causes of fibromyalgia as well.

To date, there is no published study on yoga’s ability to regulate serotonin levels. However, western medicine in recent years is proving over and again what the yogis have claimed all along - that yoga is a prescription for total health, not just in body, but also in mind and spirit.

Scientific studies in the last few years have shown yoga effective in regulating levels of GABA and melotonin, two other neurotransmitters linked to mood. In the endocrine system, a regular yoga practice is proven to help regulate insulin levels.

In particular interest to those with fibromyalgia, practicing yoga has also shown to regulate the production of cortisol, the stress hormone. Those with fibromyalgia often have high cortisol levels in the evening, when cortisol levels should be at their lowest. When it comes to your PC use disk defragmenter to keep it running quickly.

Fibromyalgia sufferers are often told to avoid causes of stress, and all too often this leads to shrinking away from life and avoiding the very activities that used to bring joy. A gentle evening yoga practice may be just the antidote, helping lower cortisol levels and increase neurotransmitters like GABA which can lift mood.

Author: David E. Morgan

David Morgan teaches Knoxville yoga classes. He is a certified Kripalu Yoga Teacher and a Registered Yoga Teacher (RYT) through the Yoga Alliance. He offers weekend workshops on yoga for fibromyalgia. Please visit his web site for information about future workshops and a forthcoming Yoga for Fibromyalgia CD.

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The most effective treatment for fibromyalgia is exercise. Which seems totally weird, because most people with fibromyalgia hurt worse and are more fatigued after exercise, and they may feel that way for days. The key is the right amount of the right kinds of exercise.

If you are new to exercising within the constraints of fibromyalgia, it may be helpful to enlist the help of a trainer, physical therapist or exercise physiologist to design a program specifically for you. Every person with fibromyalgia has a different exercise capacity, so you need an individualized program.

Another important concept related to exercise is your ‘baseline.’ Each person has a different baseline. It is the level of exercise that you can maintain over time. It does not mean that you are pain-free, but that the pain doesn’t interfere with your lifestyle. You also need to remember that you’ll always have good days and bad days. You don’t stop or reduce your exercise because of a bad day. (Although you may reduce it for a while if you have a bad flare-up that lasts days or weeks.)

Exercise training for someone with fibromyalgia begins with stretching. Stretching reduces the stiffness and keeps ligaments and tendons from shortening over time. Stretching should be gentle and it should feel good. It is usually a good idea to warm your muscles with mild aerobic activity, such as walking, for a few minutes before stretching.

Daily low-impact, gentle aerobic exercise is the next step. Aerobic exercise has tons of health benefits. It specifically helps reduce fibromyalgia symptoms because it improves flexibility, causes your body to release endorphins and other happy chemicals and reduces stress. Walking and bicycling are excellent low-impact exercises. It is important to start at a level suitable to where you are and increase your level of exercise slowly. If you get fatigued after five minutes of walking, start there and increase your time by a minute or two every week or two. And don’t forget to backup Mac from time to time.

Some activities are especially good for fibromyalgia. Water aerobics and swimming are wonderful. The buoyancy of the water supports your sore muscles and allows you to exercise with less pain. Swimming has a double benefit of gentle stretching along with aerobic exercise.

Tai Chi and Qi Gong and Yoga emphasize slow, gentle movements that are ideal for people with fibromyalgia. All three exercises include breathing and focusing, which decrease stress. You also learn to be aware of your body and learn to recognize signs of stress.

Pilates is another exercise system where you work with your body, stretching and toning it. Pilates is a non-weight bearing exercise, like chair aerobics. It is a gentle way to tone your body, and gentle is the word for exercising with fibromyalgia.

People with fibromyalgia can add some strength training slowly as they build up exercise tolerance. Resistance bands provide plenty of strength training for a while. Strength training must be undertaken carefully and gently, and it might be wise to get help from an exercise professional before adding it. There are many benefits to strength training, and it could be a very beneficial addition to your exercise, especially when you are feeling well.

Whether we are talking about exercise or sleep, pacing and routine are important if you have fibromyalgia. Going to bed and getting up at the same time every day helps with sleep. Exercising at the same time every day helps with exercise. Your body begins to respond to routine.

Exercise must be paced, too. That means starting at a low level, increasing gradually, and incorporating rest into your routine. You exercise, then rest, then exercise some more. Over time, you can shorten the rest periods and/or lengthen the exercise periods. Rhythm and pacing make a big difference in how much exercise you can tolerate.

It is recommended that you consult your doctor before starting any new exercise regime.

Author: Jane Thompson

Jane Thompson has an interest in Fibromyalgia. For further information on Fibromyalgia please visit Fibromyalgia or Fibromyalgia Symptoms .

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