5 Practical Ways to Manage Fibromyalgia

If you’re tired of dealing with the chronic, widespread pain and fatigue associated with fibromyalgia, you’re far from alone. About 5% of the global population struggles with fibromyalgia — that’s over 400 million people! 

While there isn’t currently a cure for fibromyalgia, there are practical ways to manage your symptoms and improve your quality of life. 

Here’s what you need to know — courtesy of Bradley A Silva, MD, and the Lakeshore Pain and Spine Center in Kenosha, Wisconsin.

1. Choose low-impact exercises over high-impact ones

Low-impact exercises like walking, swimming, water aerobics, or yoga can help reduce fibromyalgia pain and improve energy levels. Regular physical activity boosts your body’s production of endorphins, natural painkillers that also help combat fatigue and improve your mood.

Exercise also helps improve your pain tolerance, reduce stress associated with chronic illness, improve sleep quality, and improve the range of motion in achy joints.

2. Practice good sleep hygiene 

Chronic pain can interfere with your ability to get a good night's sleep, but the reverse is also true! If you’re constantly running on nothing more than a few hours of sleep, it can make your pain tolerance low. 

The solution? Practice good sleep hygiene. Good sleep hygiene means you go to bed at the same time every night, sleep in a cool, dark room, invest in a quality mattress and pillow, and avoid blue screens (TVs, tablets, etc) for 1-2 hours before bed. You need at least 7-9 hours of quality sleep each night.

Getting out into the sunshine first thing in the morning can also help set your circadian rhythm and help you fall asleep easily at night. 

Bonus — if you exercise outside in the morning, you can check these strategies off together!

3. Identify sources of stress and manage them

It’s no secret that stress wreaks havoc on your body, so it shouldn’t be a surprise that stress also worsens fibromyalgia symptoms. If you’re feeling stressed, determine what adds to your stress levels.

Techniques such as deep breathing and meditation can help reduce stress levels — deep breathing shifts you out of flight-or-fight mode and into a more relaxed state. 

You may also find more specific techniques based on your particular stressors. For example, setting boundaries, relaxing, and practicing self-care can help manage stress from an intense career or a busy schedule.

Exercise, spending time with loved ones, and spending time with a hobby can also help reduce stress levels and improve your mood.

4. Add more anti-inflammatory foods to your diet

While there isn’t a magic diet cure, what you eat can impact how you feel. Eating a balanced diet with fruits, vegetables, 100% whole grains, and lean proteins may help reduce inflammation and boost energy levels. Some anti-inflammatory foods include berries, salmon, and dark leafy greens.

Consider cutting back on processed foods and sugar because they can contribute to inflammation and fatigue.

5. Talk to us!

Living with fibromyalgia isn’t always easy. Between the fibro fog, pain, and fatigue, it can even make small daily tasks seem daunting. 

But you don’t have to walk alone on this journey. 

At Lakeshore Pain and Spine Center, Dr. Silva creates personalized plans to help you manage your symptoms. Depending on your needs, he may recommend medication management, psychotherapy, stress management, and alternative therapies like acupuncture. 

Our team can also recommend the correct lifestyle modifications for you.

Help for fibromyalgia is just a call or click away. You can reach us at 262-484-4035 or through our online portal today.