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Fibromyalgia although non-life threatening, is a very painful and chronic disorder of muscles and the surrounding tissue, ligaments and tendons. The main symptoms of this disorder include muscle pain, tender spots on the body and fatigue. Medical studies have shown that an estimated 3 to 6 million Americans are currently affected by Fibromyalgia pain.
Of these, 80 percent are women, with most women affected between the ages of 20 and 50. Risk factors for the disorder in women include rheumatic diseases such as rheumatoid arthritis, Sjogren’s Syndrome and/or lupus. Scientists also believe that the disorder is genetically related, so those who have family members who have had Fibromyalgia may be at an increased risk for the disorder. Women who have been diagnosed with Fibromyalgia typically report pain in different areas of their body, while men tend to report facial pain or muscle strains as the result of a work or recreational related injury. Many patients who have been diagnosed with this disorder report having symptoms such as those associated with the flu. The one difference being that the symptoms do not go away with Fibromyalgia as they would with the flu. Depression is a common diagnosis with Fibromyalgia. Those who have been diagnosed with the disorder go through periods of depression because of the pain and/or lack of sleep that are common with this disease. Making simple exercise modifications have been known to increase energy and decrease pain, although anyone who believes that they have Fibromyalgia should check with her doctor before beginning a new exercise regimen. Some of the key characteristics of Fibromyalgia include muscle pain that ranges from a mild discomfort to pain that can limit even the simplest daily tasks. This pain typically occurs in the upper back, neck, chest, shoulders, lower back, thighs and rib cage. It may begin as a burning or throbbing pain that gradually increases into a stabbing sensation. This pain normally becomes worse as you try to relax and may be less noticeable when you are active, such as walking, working or doing household chores. Tender points in the muscles are also normally reported in those affected by the disorder. These tender points are typically located in the neck, on the back, knees, shoulders, elbows and/or hips and become very painful when touched or pressed. Again, it is important to check with your doctor if you have been diagnosed or feel that you may have Fibromyalgia, before beginning any new exercise program. That being said, it is also important to warm up before exercising in order to prevent injury. The warm-up period should begin with gently rotating the joints, beginning from your toes and working your way up. Slow, circular movements should be done until all joints are moving smoothly. Stretching can help to improve circulation and increase your range of motion so that moving with daily activities becomes less painful over time. Stretching your joints every day can help by sending nutrients and oxygen to your muscles and joints and giving them the lubrication needed to control pain. Exercising just two times each week for 25 minutes each time can help you to see immediate improvement in your symptoms. You should choose a low intensity exercise such as walking, swimming or biking if you are just beginning. Starting slow and gradually increasing your exercise intensity is the best way to control your symptoms as well as avoid injuries.
Yoga is also suggested for those dealing with Fibromyalgia pain. Yoga combines exercise, meditation and stretching and can help you to increase your overall fitness, thus reducing your symptoms. Physical postures of Yoga can help to alleviate the pains associated with this disorder and meditation exercises will help you to focus on more positive thoughts instead of the pain. Besides exercise, or if you are afraid that exercising will make the pain worsen, you can try heat applications. These are especially helpful before and after exercise to ease the pain and stiffness. Heat helps to boost your body’s healing system and stimulates blood circulation, which in turn can reduce your muscle spasms and the overall pain.
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