Long-term condition Fibromyalgia could cause unpleasant symptoms, including chronic pain. Leading expert on pain management Dr Deepak Ravindran, reveals 6 ways to manage pain using lifestyle medicine principles
Fibromyalgia is now considered to be a long-term condition and is because of an excessive sensitisation of all the nervous and sometimes the immune system resulting in the characteristic symptoms of chronic widespread pain, debilitating fatigue, sleep disturbances and memory issues.
These are sometimes because of a phenomenon called central sensitization which refers to increased sensitivity throughout the spinal cord and areas of the brain. The standard diagnosis is made based on the American College of Rheumatologist’s criteria in 2016.
In line with these recent guidelines, the older approach of just using tender points in the assorted parts of the body to diagnose fibromyalgia is outdated and flawed. The brand new guidelines recognise that pain is just considered one of the various symptoms that folks with fibromyalgia have.
Other than the pain and fatigue, presence of headache or stomach pain and mood disturbance are all to be considered to come to a decision on the general impact this condition has on an individual’s life.
recent guidelines recognise that pain is just considered one of the various symptoms that folks with fibromyalgia have
Such a widespread set of symptoms has made medical professionals realise that traditional pain medications don’t work as painkillers and are rarely effective on their very own.
Subsequently, an integrated approach is now advocated where medications must be combined with other lifestyle-based techniques to attain maximal best outcomes.
To assist patients get a personalised toolkit, a template I like to recommend is the MINDSET acronym that could be used to assist patients construct their very own set of strategies. This may help them in routine day-to-day management and can even provide an option for support during flare ups.
While there isn’t any known cure for fibromyalgia, there are numerous strategies and approaches that may help manage the pain and improve overall well-being.
there are numerous strategies and approaches that may help manage the pain
Living with fibromyalgia requires a holistic approach to pain management. While medications and interventions play an important role, incorporating stress management techniques, adopting a healthy weight loss program, prioritizing sleep hygiene, engaging in regular exercise, and exploring mind-body therapies & techniques can significantly improve quality of life.
All and sundry’s experience with fibromyalgia is exclusive, so it’s vital to work closely together with your healthcare team to develop an individualized pain management plan that addresses your specific needs and goals. With a comprehensive approach, it is feasible to effectively manage fibromyalgia symptoms and enhance overall well-being.
In this text, we are going to explore different features of pain management for fibromyalgia, from medications and interventions to emphasize management, weight loss program and nutrition options, sleep hygiene, exercise, and mind-body therapies and techniques.
Pain Management Approach #1 Medication
Medications play an important role in managing fibromyalgia symptoms, particularly in terms of reducing pain. Easy medications like nonsteroidal anti-inflammatory drugs (NSAIDs) and paracetamol can be found over-the-counter but stronger types of codeine or trials of medicines like tramadol or antidepressants like amitriptyline must be prescribed by the GP.
Medications play an important role in managing fibromyalgia symptoms
They assist by dampening the pain signals and reduce the pain intensity and improve sleep. Antidepressants, reminiscent of tricyclic antidepressants or selective serotonin reuptake inhibitors (SSRIs), may help modulate pain signals and improve mood.
Stronger nerve pain drugs like gabapentin and pregabalin are less often used lately because of the rising profile of unwanted side effects and the potential for dependence.
Pain Management Approach #2 Interventions
There are several interventions that could be incorporated right into a fibromyalgia pain management plan. Physical therapy may help improve flexibility, strength, and overall physical function.
Occupational therapy can provide strategies to administer day by day activities and reduce stress on the body. Some individuals find relief through acupuncture. Chiropractic care or massage therapy may offer relief by addressing musculoskeletal imbalances and reducing muscle tension.
Physical therapy may help improve flexibility, strength, and overall physical function
There are some more specialised interventions like trigger point injections of local anaesthetics plus steroid that may help in rigorously identified populations. Some pain clinics may offer specialised infusions of local anaesthetics that can even make a difference in some patients.
It will be significant with any intervention to explore and discuss the advantages of, risks and plans to cut back them before going for an infusion.
Pain Management Approach #3 Improved Sleep Hygiene
Sleep disturbances are common in fibromyalgia. Indeed, some experts say that sleep disturbances can often herald the onset of fibromyalgia years later. So good sleep hygiene practices can significantly improve the standard of your sleep.
Create a soothing sleep environment by keeping your bedroom cool, dark, and quiet. Establish a consistent sleep schedule, aiming for a similar bedtime and wake-up time every day, and develop a soothing bedtime routine, which can include activities like reading a book, taking a warm bath, or listening to calming music.
Avoiding stimulating activities near bedtime can even promote higher sleep
Limiting caffeine intake by 30min within the afternoon particularly within the late afternoon and early evening and alcohol intake by early evening . Avoiding stimulating activities near bedtime can even promote higher sleep.
If sleep disturbances persist, your doctor may discuss options reminiscent of sleep medications or supplements to support sleep quality.
Pain Management Approach #4 Healthy Food plan and Nutrition Options
Although there isn’t any specific weight loss program that may cure fibromyalgia, adopting a healthy and balanced eating plan may help manage symptoms and improve energy levels. Incorporating anti-inflammatory foods could be helpful.
Give attention to consuming quite a lot of fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids present in fish, flaxseed, and walnuts have been shown to have anti-inflammatory properties and should help reduce pain.
maintain adequate hydration by drinking loads of water throughout the day is important
Moreover, maintain adequate hydration by drinking loads of water throughout the day is important. It’s vital to take heed to your body and discover any potential trigger foods that will exacerbate symptoms, reminiscent of caffeine, artificial sweeteners, or processed foods.
Keeping a food diary can enable you to pinpoint any patterns between your weight loss program and symptom flare-ups.
Pain Management Approach #5 Physical Activity
Regular exercise is a vital part of fibromyalgia pain management. While it could seem counterintuitive to exercise when experiencing pain, engaging in low-impact activities may help reduce pain and stiffness.
Walking, swimming, cycling, or practicing yoga are excellent options. Start slowly and progressively increase the intensity and duration of your workouts, listening to your body’s signals.
engaging in low-impact activities may help reduce pain and stiffness
Consider incorporating gentle stretching exercises to enhance flexibility and range of motion. It’s vital to search out a balance between activity and rest, avoiding overexertion that may result in increased pain.
Working with a physical therapist or an exercise specialist who understands fibromyalgia can provide invaluable guidance and support in developing an exercise plan tailored to your needs.
Pain Management Approach #6 Mind-Body Therapies & Techniques
Mind-body therapies offer additional tools to administer fibromyalgia pain and improve overall well-being.
Practices reminiscent of yoga, tai chi, and qigong mix gentle movements, respiratory exercises, and meditation to advertise leisure, reduce stress, and increase body awareness. These practices may help improve flexibility, balance, and overall physical function.
Cognitive-behavioral therapy (CBT) can be helpful by helping individuals develop coping strategies, change negative thought patterns, and improve overall emotional well-being.
CBT can enable you to develop effective pain management techniques, discover triggers, and reframe negative thoughts related to fibromyalgia. Moreover, techniques like deep respiratory, guided imagery, and progressive muscle leisure could be incorporated into day by day routines to assist manage stress and reduce pain.
Dr Deepak Ravindran is the UK’s leading expert on pain and pain management. He’s the creator of bestselling book The Pain-Free Mindset out now.
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