Anyone with Fibromyalgia, I am wondering what exercises help you....

Suzanne · 06-24-03, 01:55 AM

Hello,
I've been diagnosed with fibromyalgia and I am trying to deal with the pain. Not an easy job I must say but still determined! Anyhoo, if anyone here knows what I'm going through and has some good advice on how to build my strenth and how to deal with the pain I would really appreciate it. I know your not doctors, but those who have dealt with this pain and know how to workout with it can really help me. Thanks for any comments,

Bouks · 06-24-03, 02:25 AM

My mother has fibromyalgia, and she takes magnesium with malic acid, observes a whole-grain, yeast-free diet and does lots of gentle stretching exercises. I think the diet would work much better if she indulged in chocolate and other sweets a bit less

She has a stretching tape she loves, it's Tamilee Webb, I think it's Stretching for Flexibility. She says she feels great afterwards and if she does it in the evening she sleeps better. She also does a Pilates tape for seniors, it's very gentle, I'm sure any age group could start off with it (it's called Power Pilates and the instructor is the actress Stephanie Powers). Pilates seems to help anyone with just about any condition. Light cardio helps too, whatever is low-impact and appeals to you would help a lot I'm sure, even just some regular brisk walking.

I wish you the best with your pain management, I understand from watching my mother go through it that it can be frustrating.

Bouks

horsemom2 · 06-24-03, 06:13 AM

I have had chronic pain for as long as I can remember (self-diagnosed as fibromyalgia cuz know the medical field cannot do much more for me) and it used to be an excuse not to exercise. Since exercising daily for four years, I have felt the very best after a good workout. A good workout is an energizing one, not an exhausting workout.
I do a long morning workout and even do a few short ones (gentle cardio, like just a walk) throughout the day to relieve stiffness. The morning is the pits till I get my engine going but once those endophins kick in and the body loosens up, I know I will feel like a different person and nothing can be more motivating. Moving and to keep moving is definitely crucial.
You have to find something you enjoy doing. For me, music, variety, and learning to modify are the keys but if I could only pick one kind of workout, it would have to be a NIA one (these folks should pay me for advertising LOL). Global Unity, The NIA Technique being their only recent release is a good place to start.
http://www.nia-nia.com/
Tai Chi is proven to be one of the best exercises for fibromyalgia and NIA combines Tai Chi, dance and yoga into a low impact but dynamic workout that feels like a massage. Traditional Tai Chi aggravated my knees and was boring IMHO. Modified TaeBo was how I started exercising.
Other things that help me are long hot baths and massaging with Weleda's Arnica Massage oil. Sometimes I apply it to all joints before bedtime so I can sleep better and move better when I wake up. Small dosage of anti-depressants may help too. Even antihistamines pain meds at night for sleeping if not sleeping becomes a real problem.
Stress, weather, and certain foods can aggravate the condition.
The worse part of this condition is that a person looks perfectly ok so it is hard for others to realize how much pain the person is in, even doctors. I usually hide how I am feeling from those around me not wanting to afflict my pain on them cuz there is little they can do for me.

Barb S
who when complaining to doctor about generalized joint pain, pretty much was ignored cuz no swelling (yeah I should find another doctor but see no point cuz there is no cure).

Corridors · 06-24-03, 06:39 AM

Some days are better than others and of course, each person is unique and needs to work out what works best for them.

What works best for me is:

1. I follow a fairly strict diet - pm me if you want more details;

2. Exercise: I have to exercise every day but I do take a rest day each week and do gentle stretching on that day. I remember a specialist saying to me that I wasn't exercising enough when I was doing 1 hour a day and he said that you have to train your muscles as if you are an Olympic athlete. Well, forget that, I don't have the time but I know that if I don't exercise consistently, I get very sore. So I do low impact and mainly Firm, Fitprime, add some Christi Taylor for other cardio. Exercising is essential. The muscles seem to build up some sort of blockage so you end up with lumps all through the muscles - I seem to have thousands of them so the form of exercise you do must use all the muscles in the body. Find something you enjoy doing if you haven't already.

3. I have some particular 'weak' spots, like my neck which I can easily aggravate so I try to make sure not to overdo any of those.

4. Sleep - make sure you don't do anything to aggravate the sleep cycle. Fibroymyalgia sufferers miss out on an essential sleep cycle so they don't produce enough seratonin in their bodies thus causing more pain. In addition, they are more sensitive to pain. Double whammy! I stopped taking caffeine and that had a good effect. I should also give up chocolate and sugar - I go through periods when I do and I am much better.

You get to a stage where you manage your fibromyalgia. A lot of people take different supplements and things. I generally don't. Going to bed at the same time each night and getting enough rest is a fundamental rule with me. I truly try to not let anything interfere with that.

In summary:

Find something to ease the pain, don't push yourself too hard when you start working out - never work out so much that it is painful - this is counter-productive. If you are tired, you have to rest. Go to bed at the same time each night, don't take caffeine or anything else that will keep you awake - I don't drink alcohol either. Try to avoid sugar and chocolate as well for this reason. And workout each day doing what you enjoy and what is manageable - the more you can workout, the more you can workout

Feel free to pm me if you want to talk to me more about this.
I was officially diagnosed with fibromyalgia 9 years ago though I have had it a lot longer and I am doing more than ok.

Colleen

Clare* · 06-24-03, 01:00 PM

Quote:

Originally posted by Bouks
My mother has fibromyalgia, and she takes magnesium with malic acid, observes a whole-grain, yeast-free diet and does lots of gentle stretching exercises. I think the diet would work much better if she indulged in chocolate and other sweets a bit less

Hi, Bouks! Welcome to VF. I really envy you, living in France.

Since you are new, you probably don't know that even with reference to health-related conditions, we don't allow discussion of supplements or specific diets. It may seem a little strange, but it is part of the way this website is set up. Please see the guidelines for an explanation of our policy regarding diets and supplements.

VIdeo Fitness Guidelines

Thanks

(Sorry that I don't have anything to add to the discussion. Suzanne, I'm sorry to hear of your diagnosis. I admire how Bouk's mother, Colleen and Barb have fit exercise into their life in spite of their illness. They all ROCK!)

*pet*art*girl* · 06-24-03, 01:51 PM

I, too, have FMS. Diagnosed at 28 (will be 34 on Thursday). (As with Colleen, I had symptoms long, long before that. My remembrance is that I had FMS-specific symptoms at age 15, and was aware that I had a 'mystery disease' since my early 20's). The total, absolute keys to wellness for me, are:

-Exercise (a balanced exercise program, with cardio, stretching / yoga, and strength training. All are very important but I want to emphasize the importance of finding a way to do strength training that works specifically for you, as it is extremely important to your wellness, and I can speak for myself by saying that, for me, strength training was/is a hurdle, because I can get quite a bit of muscle soreness sometimes from it. I also have to counter that by saying that despite the soreness I sometimes get, I truly love lifting weights! I am in immeasurably better health for including strength training. you must go at your own pace, and start slow with this. Unless you are already lifting weights and having good results. Then stick with what you are doing.)

-healthy diet and beverages and supplements, with some major-ish dietary restrictions (pm me more info if you wish

)

-Saying "sorry, but NO I CAN'T" when you need to, with social engagements, etc., and taking care of yourself and your personal needs

-Being organized, with everything you possibly can be, in your life (I even bring my food, for the entire day, to work, and keep stuff in my desk at work to eat and drink). Making lists and checking them off is a godsend. Using memorizing tricks to help you to remember things (such as people's names).

-Getting the best sleep you possibly can. I use eye masks, earplugs, neck pillows. Do whatever you can to make yourself the most comfortable you can.

There is a good book called 'Fibromyalgia-Simple Relief Through Movement" that I really like, and you might find it helpful, too. Check it out at Amazon.com.

It is great to know that there are many more book out now for FMS sufferers than there was even three or four years ago. Reading about the condition will certainly help you get a better handle on the condition and what you can do to help yourself live a great, healthy and well life with FMS. There is even a 'Fibromyalgia for Dummies' book, now!

If you want to talk some more about this please feel free to email me at kweller@boston.com or pm me. I am happy to share my experience with another sufferer - whatever I can do to help!

*pet*art*girl* · 06-24-03, 02:01 PM

I really hope that you have second thoughts and get a diagnosis. A FMS diagnosis would be done by a rheumatologist, in the office. It takes 10 minutes and requires no special equipment or discomfort (at least initially*).

I gently urge you to run to your primary care physician, get a referral to a rheumatologist and get the 'official' FMS diagnosis. For one thing, it could open up new treatment plans for you, and for another thing, you could have a different condition that is frequently confused with FMS. Just a thought.

* after I had my diagnosis test I had a goose egg on my right forearm crease for three days, so keep in mind those spots they touch are really delicate.

Take care,

ElizaEc · 06-24-03, 02:06 PM

I have a friend who has gotten amazing relief from her fibro with the exercise called T-Tapp. If I just read her story somewhere, it would be hard to believe but I know the woman and have seen the change in her. Absolutely inspiring!! Let me know if you want any more info about her and/or T-Tapp. Take care.
Eliza

Laura S. · 06-24-03, 02:52 PM

My husband has fibromyalgia (can I spell this afternoon?). The rheumatologist he saw highly recommended water aerobics. We found a class at the Y and it has really been beneficial to him. He can do a variety of moves without the impact, due to the water. Other than that, good luck getting him to exercise at all... :rolleyes:

Good luck. The thing I've found with this type of condition is a step at a time. Oh, and a good doctor.

Laura

horsemom2 · 06-24-03, 03:41 PM

almost forgot SKIN BRUSHING!!

Skin brushing is even a part of T-Tapp if I remember right?
I use just a cheap brush I found at a dollar store and feel great afterwards. Doesn't hurt that it is also supposed to help the circulation of lymph and removal of cellulite

Try searches on VF for skin brushes cuz we had discussed it a few times if interested.

Barb S
who appreciates kathy's concern that I see a rheumatologist and maybe down the road will (especially if the discomfort becomes more unmanageable)

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06-24-03, 02:25 AM
Bouks Join Date: Jun 2003 Location: France (I'm from USA)	My mother has fibromyalgia, and she takes magnesium with malic acid, observes a whole-grain, yeast-free diet and does lots of gentle stretching exercises. I think the diet would work much better if she indulged in chocolate and other sweets a bit less She has a stretching tape she loves, it's Tamilee Webb, I think it's Stretching for Flexibility. She says she feels great afterwards and if she does it in the evening she sleeps better. She also does a Pilates tape for seniors, it's very gentle, I'm sure any age group could start off with it (it's called Power Pilates and the instructor is the actress Stephanie Powers). Pilates seems to help anyone with just about any condition. Light cardio helps too, whatever is low-impact and appeals to you would help a lot I'm sure, even just some regular brisk walking. I wish you the best with your pain management, I understand from watching my mother go through it that it can be frustrating. Bouks

06-24-03, 06:13 AM
horsemom2 Join Date: Jan 2002 Location: NJ	chronic pain I have had chronic pain for as long as I can remember (self-diagnosed as fibromyalgia cuz know the medical field cannot do much more for me) and it used to be an excuse not to exercise. Since exercising daily for four years, I have felt the very best after a good workout. A good workout is an energizing one, not an exhausting workout. I do a long morning workout and even do a few short ones (gentle cardio, like just a walk) throughout the day to relieve stiffness. The morning is the pits till I get my engine going but once those endophins kick in and the body loosens up, I know I will feel like a different person and nothing can be more motivating. Moving and to keep moving is definitely crucial. You have to find something you enjoy doing. For me, music, variety, and learning to modify are the keys but if I could only pick one kind of workout, it would have to be a NIA one (these folks should pay me for advertising LOL). Global Unity, The NIA Technique being their only recent release is a good place to start. http://www.nia-nia.com/ Tai Chi is proven to be one of the best exercises for fibromyalgia and NIA combines Tai Chi, dance and yoga into a low impact but dynamic workout that feels like a massage. Traditional Tai Chi aggravated my knees and was boring IMHO. Modified TaeBo was how I started exercising. Other things that help me are long hot baths and massaging with Weleda's Arnica Massage oil. Sometimes I apply it to all joints before bedtime so I can sleep better and move better when I wake up. Small dosage of anti-depressants may help too. Even antihistamines pain meds at night for sleeping if not sleeping becomes a real problem. Stress, weather, and certain foods can aggravate the condition. The worse part of this condition is that a person looks perfectly ok so it is hard for others to realize how much pain the person is in, even doctors. I usually hide how I am feeling from those around me not wanting to afflict my pain on them cuz there is little they can do for me. Barb S who when complaining to doctor about generalized joint pain, pretty much was ignored cuz no swelling (yeah I should find another doctor but see no point cuz there is no cure).

06-24-03, 06:39 AM
Corridors Join Date: Dec 2001 Location: Haifa, Israel	I have fibromyalgia Some days are better than others and of course, each person is unique and needs to work out what works best for them. What works best for me is: 1. I follow a fairly strict diet - pm me if you want more details; 2. Exercise: I have to exercise every day but I do take a rest day each week and do gentle stretching on that day. I remember a specialist saying to me that I wasn't exercising enough when I was doing 1 hour a day and he said that you have to train your muscles as if you are an Olympic athlete. Well, forget that, I don't have the time but I know that if I don't exercise consistently, I get very sore. So I do low impact and mainly Firm, Fitprime, add some Christi Taylor for other cardio. Exercising is essential. The muscles seem to build up some sort of blockage so you end up with lumps all through the muscles - I seem to have thousands of them so the form of exercise you do must use all the muscles in the body. Find something you enjoy doing if you haven't already. 3. I have some particular 'weak' spots, like my neck which I can easily aggravate so I try to make sure not to overdo any of those. 4. Sleep - make sure you don't do anything to aggravate the sleep cycle. Fibroymyalgia sufferers miss out on an essential sleep cycle so they don't produce enough seratonin in their bodies thus causing more pain. In addition, they are more sensitive to pain. Double whammy! I stopped taking caffeine and that had a good effect. I should also give up chocolate and sugar - I go through periods when I do and I am much better. You get to a stage where you manage your fibromyalgia. A lot of people take different supplements and things. I generally don't. Going to bed at the same time each night and getting enough rest is a fundamental rule with me. I truly try to not let anything interfere with that. In summary: Find something to ease the pain, don't push yourself too hard when you start working out - never work out so much that it is painful - this is counter-productive. If you are tired, you have to rest. Go to bed at the same time each night, don't take caffeine or anything else that will keep you awake - I don't drink alcohol either. Try to avoid sugar and chocolate as well for this reason. And workout each day doing what you enjoy and what is manageable - the more you can workout, the more you can workout Feel free to pm me if you want to talk to me more about this. I was officially diagnosed with fibromyalgia 9 years ago though I have had it a lot longer and I am doing more than ok. Colleen

06-24-03, 01:51 PM
petartgirl VF Supporter Join Date: Dec 2001 Location: Earth	Colleen said it all!!!! I, too, have FMS. Diagnosed at 28 (will be 34 on Thursday). (As with Colleen, I had symptoms long, long before that. My remembrance is that I had FMS-specific symptoms at age 15, and was aware that I had a 'mystery disease' since my early 20's). The total, absolute keys to wellness for me, are: -Exercise (a balanced exercise program, with cardio, stretching / yoga, and strength training. All are very important but I want to emphasize the importance of finding a way to do strength training that works specifically for you, as it is extremely important to your wellness, and I can speak for myself by saying that, for me, strength training was/is a hurdle, because I can get quite a bit of muscle soreness sometimes from it. I also have to counter that by saying that despite the soreness I sometimes get, I truly love lifting weights! I am in immeasurably better health for including strength training. you must go at your own pace, and start slow with this. Unless you are already lifting weights and having good results. Then stick with what you are doing.) -healthy diet and beverages and supplements, with some major-ish dietary restrictions (pm me more info if you wish ) -Saying "sorry, but NO I CAN'T" when you need to, with social engagements, etc., and taking care of yourself and your personal needs -Being organized, with everything you possibly can be, in your life (I even bring my food, for the entire day, to work, and keep stuff in my desk at work to eat and drink). Making lists and checking them off is a godsend. Using memorizing tricks to help you to remember things (such as people's names). -Getting the best sleep you possibly can. I use eye masks, earplugs, neck pillows. Do whatever you can to make yourself the most comfortable you can. There is a good book called 'Fibromyalgia-Simple Relief Through Movement" that I really like, and you might find it helpful, too. Check it out at Amazon.com. It is great to know that there are many more book out now for FMS sufferers than there was even three or four years ago. Reading about the condition will certainly help you get a better handle on the condition and what you can do to help yourself live a great, healthy and well life with FMS. There is even a 'Fibromyalgia for Dummies' book, now! If you want to talk some more about this please feel free to email me at kweller@boston.com or pm me. I am happy to share my experience with another sufferer - whatever I can do to help! __________________ Kathy “Success is not the result of spontaneous combustion; you must first set yourself on fire.” - Reggie Leach “A big shot is a little shot that kept shooting” - Unknown "I caught myself cheating! Shame on me!" - Cathe

06-24-03, 02:01 PM
petartgirl VF Supporter Join Date: Dec 2001 Location: Earth	Barb: I really hope that you have second thoughts and get a diagnosis. A FMS diagnosis would be done by a rheumatologist, in the office. It takes 10 minutes and requires no special equipment or discomfort (at least initially). I gently urge you to run to your primary care physician, get a referral to a rheumatologist and get the 'official' FMS diagnosis. For one thing, it could open up new treatment plans for you, and for another thing, you could have a different condition that is frequently confused with FMS. Just a thought. after I had my diagnosis test I had a goose egg on my right forearm crease for three days, so keep in mind those spots they touch are really delicate. Take care, __________________ Kathy “Success is not the result of spontaneous combustion; you must first set yourself on fire.” - Reggie Leach “A big shot is a little shot that kept shooting” - Unknown "I caught myself cheating! Shame on me!" - Cathe

06-24-03, 02:06 PM
ElizaEc VF Supporter Join Date: Nov 2002	I have a friend who has gotten amazing relief from her fibro with the exercise called T-Tapp. If I just read her story somewhere, it would be hard to believe but I know the woman and have seen the change in her. Absolutely inspiring!! Let me know if you want any more info about her and/or T-Tapp. Take care. Eliza

06-24-03, 02:52 PM
Laura S. VF Supporter Join Date: Aug 2002 Location: Raleigh, NC	My husband has fibromyalgia (can I spell this afternoon?). The rheumatologist he saw highly recommended water aerobics. We found a class at the Y and it has really been beneficial to him. He can do a variety of moves without the impact, due to the water. Other than that, good luck getting him to exercise at all... :rolleyes: Good luck. The thing I've found with this type of condition is a step at a time. Oh, and a good doctor. Laura

06-24-03, 03:41 PM
horsemom2 Join Date: Jan 2002 Location: NJ	almost forgot!!! almost forgot SKIN BRUSHING!! Skin brushing is even a part of T-Tapp if I remember right? I use just a cheap brush I found at a dollar store and feel great afterwards. Doesn't hurt that it is also supposed to help the circulation of lymph and removal of cellulite Try searches on VF for skin brushes cuz we had discussed it a few times if interested. Barb S who appreciates kathy's concern that I see a rheumatologist and maybe down the road will (especially if the discomfort becomes more unmanageable)