Yoga and Meditation
Relaxation techniques, such as yoga, tai chi, meditation and deep breathing, can be of great help in controlling fibromyalgia symptoms.
According to a 2010 study by Oregon Health & Science University researchers, yoga can help combat fibromyalgia symptoms like pain, stiffness, fatigue, poor sleep, poor memory, anxiety, depression and poor balance.
In 2011, Canadian researchers at York University found that a 75-minute hatha yoga class twice weekly for eight weeks helped increase cortisol levels in female participants with fibromyalgia, thus reducing pain and improving mindfulness. Those suffering from fibromyalgia tend to have lower than normal levels of the hormone cortisol.
Practice yoga for 20 to 40 minutes daily.
Join a tai chi class.
Do mindfulness meditation for 20 to 30 minutes daily.
Deep relaxation techniques like progressive muscle relaxation and guided imagery may also help.
Taking part in a long-term exercise program has been found to be effective in reducing fibromyalgia symptoms. It prevents muscle wasting and restores the body’s neurochemical balance that boosts the levels of pain-fighting chemicals called endorphins. It also triggers a positive emotional state and reduces stress.
Start with about 20 minutes of low-impact exercises 3 times a week, then increase the duration and frequency. These may include walking, seated exercises, strength exercises, flexibility exercises, balance exercises and water aerobics. Range-of-motion, strengthening and aerobic conditioning exercises are safe for most patients.
It is suggested to begin with mild exercise and go slow to keep symptoms from flaring up. For example, you can start with some stretching and regular activities like taking the stairs, gardening or doing chores and gradually move to steady exercis
Epsom salt is magnesium sulfate. Soaking in an Epsom salt bath helps your body absorb magnesium. Fibromyalgia is often associated with magnesium deficiency. This soothing bath can also help reduce pain and induce relaxation.
Mix 2 cups of Epsom salt in warm bathwater.
Soak in it for about 20 minutes.
Do this up to 3 times a week.
Acupressure and Acupuncture
Acupressure and acupuncture help control fibromyalgia symptoms by restoring the levels of vital energy that flow through energy pathways in the body and changing the levels of neurotransmitters in the brain and spinal cord. In addition to alleviating pain, these therapies also induce relaxation and reduce anxiety.
Depending on your symptoms and the location of your tender points, gently press the sensitive trigger points for a few seconds. You can also rub the trigger points in tiny circles lightly without applying pressure.
Ask your doctor, neurologist, or physical therapist to suggest a qualified acupuncturist or acupressurist who can select appropriate acupoints for your treatment based on your symptoms and qi energy.
For best results, combine acupressure and acupuncture with meditation, exercise, massage and other therapies.