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Fibromyalgia is a condition that brings with it a lot of fear and frustration. When I treat patients diagnosed with Fibromyalgia, my first thoughts are:
- To make sure the Fibro is not really just back or neck pain. I would say at least 50% of people I treat are misdiagnosed.
- The most important thing to know is that exercise is part of the solution for those suffering with Fibromyalgia.
- Too often people try to force body instead of listening to the body. As a way to remind my patients I teach my slogan: “go to the pain, not through the pain.”
- Diet/Nutrition are critical. Improper foods that irritate the digestion like high fats and refined sugars negatively influence people with Fibro. I recommend diets that are reduce inflammation like whole grains, fruits (low acidic fruits), and very lean meats.
- Rest is critical. The concept that we should sleep “only” at night is not at all helpful for those suffering with Fibromyalgia. I recommend sleeping during the day as needed.
- Mental/emotional Stress must be dealt with. Depression/anxiety and Fibromyalgia go hand and hand. Meditation is particularly effective. Gong and other sound therapies are also calming.
How to exercise safely:
- The single best place for people with Fibromyalgia to exercise is in a warm pool. The warmth is soothing and the buoyancy is supportive of the body.
- Low-level Yoga and cardiovascular exercises are also very beneficial. It is always best to have an experienced instructor guiding with technique and modifications to as to avoid “stirring things up.”
- Qi Gong offers a meditative fluid exercise that is very low impact and literally anyone can do.
- High impact exercises are to be avoided
Ways to get started:
- I am biased but I think starting in Physical Therapy is the smartest approach where you can have one-on-one supervision and instruction for your individual needs.
- Otherwise start SLOW!! I recommend as little as 5 minutes of walking continuously to start.
- AVOID strengthening in the beginning. It is better to let the body get used to movement. I teach gentle range of motion exercises for all major joints.
- After 10-14 days of regular movement I begin low level exercises for the core, thighs and upper back.
One good exercise to do:
“Sit Downs and Reach Ups”
I teach patients to sit down properly in chairs by having them stick their butts back while they keep their chest up. After they touch the chair with their butts I have them stand up and reach overhead.
Repeat this 3-5 times the first week. Next perform 3-5 times 2-3 times a day for the next 2 weeks. Then perform 5-10 times once a day for a week and 5-10 times 2-3 times a day for the next 2 weeks. Then each progression is to add 5 repetitions to the previous level.
The benefits are tremendous and simple activities of daily living improve dramatically without suffering the consequences of doing too much too soon.
Matthew Goodemote is the founder and owner of Community Physical Therapy & Wellness in Gloversville, NY. He has degrees in Exercise Science, Health Science, Physical Therapy, and he is one of just over 250 in the world with a Diploma from the McKenzie International Spine Institute. Matthew is recognized as an expert in the fields of Physical Therapy, orthopedics, spinal disorders, sports medicine, and wellness. He is routinely called upon to offer tips and suggestions relating to health and wellness. His unique approach makes him a highly sought after expert at different ends of the media spectrum. He has received requests to participate in studies for scientific journals, and to write articles for trade magazines and popular press magazines such as Fitness to offer proven recommendations that stand the test of time. More of Matt’s blogs can be found at http://www.matthewgoodemote.com/blog/.
The viewpoint expressed in this article is the opinion of the author and is not necessarily the viewpoint of the owners or employees at Healthcare Staffing Innovations, LLC.
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