Articles on Fibromyalgia

Fibromyalgia is a chronic pain syndrome that typically provides the basis for a number of different symptoms and clinical signs. Here you can read more about the various articles we have written about the chronic pain disorder fibromyalgia - and not least what kind of treatment and self-measures are available for this diagnosis.

 

Fibromyalgia is also known as soft tissue rheumatism. The condition can include symptoms such as chronic pain in the muscles and joints, fatigue and depression.

7 Tips to Endure with Fibromyalgia

7 Tips To Endure With Fibromyalgia

Affected by Fibromyalgia and about to walk on the wall? Let's help you.

Fibromyalgia can cause major challenges in everyday life. It can simply be really difficult to have a chronic pain syndrome. Here are 7 tips and measures that can help you relieve typical symptoms of fibromyalgia and make your day easier.

 

- Together for Increased Understanding of Chronic Pain Syndromes

Many of those with chronic pain feel that they are not heard or taken seriously. That can not be allowed to be the case. We stand with those affected by chronic pain and kindly ask that you share this article on social media for increased understanding around this disorder. Thank you in advance. Feel free to follow us via Facebook og YouTube.

 

- At our interdisciplinary departments at Vondtklinikkene in Oslo (Lambertseter) and Viken (Eidsvoll Sound og Råholt) our clinicians have a uniquely high professional competence in the assessment, treatment and rehabilitation training of chronic pain. With us, you will always be taken seriously. Click on the links or here (in Danish) to read more about our departments.

 

BONUS

Scroll down to see two great workout videos with exercises and relaxation techniques that may be helpful to you with fibromyalgia.

 



Affected? Join the Facebook group «Rheumatism - Norway: Research and News»For the latest updates on research and media writing about this and other rheumatic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

 

1. Stress down

yoga against pain

Stress can trigger and cause "flare ups" in fibromyalgia.

Reducing stress in everyday life can lead to an improved quality of life and less symptoms. Some recommended ways to deal with stress are yoga, mindfulness, acupressure, exercise and meditation. Breathing techniques and mastering such techniques can also help.

 

- Take time to relax

Learn to take it easy on yourself in a modern day that sets high standards. We strongly recommend a daily relaxation session acupressure mat (click here to read more - the link opens in a new window). This variant also has an included neck pillow that makes it easier to work into tense muscles in the upper back and neck

 

Also read: 7 Known Triggers That Aggravate Fibromyalgia

7 Known Fibromyalgia Triggers

Click on the link above to read the article.

 



2. Regularly Customized Training

back extension

Exercising with fibromyalgia can be very difficult.

However, some forms of exercise can work well - such as regular, low-intensity exercise, such as walking or exercising in a hot water pool are among the best treatments for fibromyalgia.

 

It can help you reduce pain and stiffness, as well as give you an increased sense of control over the chronic pain diagnosis. Talk to your doctor, your physiotherapist, your chiropractor or a clinician to find out what kind of exercise program may be best for you - we are also happy to help you via our Youtube channel or one of our interdisciplinary clinics if you wish.

 

VIDEO: 5 Movement Exercises for Those with Fibromyalgia

Fibromyalgia causes chronic pain and stiffness in the body's muscles and joints. Here's a five-exercise workout program that can help you keep your back, hips and pelvis moving. Click below to see the exercises.


Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

 

VIDEO - 7 Exercises for Rheumatists:

Doesn't the video start when you press it? Try updating your browser or watch it directly on our YouTube channel. Also remember to subscribe - completely free - to the channel if you want more good training programs and exercises.



3. Hot Bath

Bath

Are you happy to relax in a hot bath? It can do you good.

Lying in a warm bath can cause the muscles to relax and the pain to relax the roof a little. This type of heat can raise the endorphin level in the body - which blocks pain signals and can lead to improved sleep quality. We otherwise recommend the use of reusable heat pack (see example here - the link opens in a new window). The pack works by heating it up and then placing it on tense and sore muscles.

 

4. Cut Down on Caffeine

Large coffee cup

Love a strong cup of coffee? It can be a bad habit for us with fibro, unfortunately.

Caffeine is a central stimulant- which means that it stimulates the heart and central nervous system to be in 'higher alert'. When research has shown that with fibromyalgia we have overactive nerve fibers, we realize that this is not necessarily optimal. But we are not going to take your coffee away from you completely - that would have been incredibly badly done. Rather try to step down a bit.

 

This in turn can lead to poorer quality of sleep and anxiety. So try to limit caffeine intake, as those with fibromyalgia already have a very active nervous system. Especially important is that you avoid coffee and energy drinks from the afternoon onwards. Maybe you can try switching to decaffeinated options?

 

Also read: These are the 7 Different Types of Fibromyalgia Pain

the seven types of fibromyalgia pain

 



 

Set aside some time for yourself - every single day

sound therapy

Real time can be extra important for us with fibromyalgia.

Fibromyalgia can complicate life with all the challenges it throws at you. So make sure you set aside time for yourself every single day as part of your self-care. Enjoy your hobby, listen to music, relax - do what makes you feel better.

 

Such self-time can make life more balanced, lower the stress levels in your body and give you more energy in your everyday life. Maybe a monthly hour of physical therapy (for example, physical therapy, modern chiropractic or acupuncture?) can also be a good idea?

 

6. Talk about the pain

crystal sick and vertigo

Don't hold back your pain. It's not good for you.

Too many people with fibromyalgia go and keep the pain to themselves - until it no longer goes and the emotions take over. Fibromyalgia causes stress both for yourself, but also those around you - so therefore communication is the key.

 

If you do not feel well - then say so. Say you have to have some free time, a hot bath or similar because now it is the case that fibromyalgia is at its peak. Family and friends need to know your illness and what makes it worse. With such knowledge, they can be part of the solution when you need help.

 

7. Learn to say NO

stress headaches

Fibromyalgia is often called the 'invisible disease'.

It is called that because it can be difficult for those around you to see that you are in pain or that you are suffering in silence. Here it is very important that you learn to set boundaries for yourself and what you can tolerate. You must learn to say NO when people want a large part of you at work and in everyday life - even if it goes against your helpful personality and your core values.

 

We urge everyone with this disorder to join the Facebook group «Rheumatism - Norway: Research and News»- here you can talk about your situation and get good advice from like-minded people.

 

Feel free to share in Social Media

Again, so we want å ask nicely to share this article in social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with chronic pain.

 



Suggestions to help fight fibromyalgia and chronic pain diagnoses: 

Option A: Share directly on FB - Copy the website address and paste it on your facebook page or in a relevant facebook group you are a member of. Or press the "SHARE" button below to share the post further on your facebook.

 

Touch this to share further. A big thank you to everyone who helps promote increased understanding of chronic pain diagnoses and fibromyalgia!

 

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired)

 

and also remember to leave a star rating if you liked the article:

Did you like our article? Leave a star rating

 

 

Questions? Or do you want to book an appointment at one of our affiliated clinics?

We offer modern assessment, treatment and training of chronic pain.

Feel free to contact us via one of our specialized clinics (the clinic overview opens in a new window) or on vår Facebook-side (Vondtklinikkene - Health and Exercise) if you have any questions. For appointments, we have XNUMX-hour online booking at the various clinics so that you can find the consultation time that suits you best. You can also call us within the clinic's opening hours. We have interdisciplinary departments in Oslo (included Lambertseter) and Viken (Råholt og Eidsvoll). Our skilled therapists look forward to hearing from you.

 

NEXT PAGE: 5 Movement exercises for those with Fibromyalgia

five exercise exercises for those with fibromyalgia

Click on the picture or link above.

 

Youtube logo small- Please follow Vondt.net on YOUTUBE

facebook logo small- Please follow Vondt.net on FACEBOOK

6 Exercises for Those with Fibromyalgia

6 Exercises for Those with Fibromyalgia

Fibromyalgia is a chronic disorder that causes widespread pain and increased sensitivity in nerves and muscles.

The condition can make regular training incredibly difficult and almost impossible at times - therefore we have put together a training program consisting of 6 gentle exercises adapted for those with Fibromyalgia. Hopefully this can provide relief and help give you a better everyday life. We also recommend training in hot water pool if you have the opportunity to do so.

 

- At our interdisciplinary departments at Vondtklinikkene in Oslo (Lambertseter) and Viken (Eidsvoll Sound og Råholt) our clinicians have a uniquely high professional competence in the assessment, treatment and rehabilitation training of chronic pain. Click on the links or here (in Danish) to read more about our departments.

BONUS: Scroll down to see an exercise video with exercises tailored for those with fibromyalgia, and to read more about relaxation techniques.

 

Also read: 7 Tips to Endure with Fibromyalgia

aches in muscles and joints

 

VIDEO: 6 Custom Strength Exercises for us with Fibromyalgia

Here you see a customized exercise program for those with fibromyalgia developed by chiropractor Alexander Andorff - in collaboration with a physiotherapist and his local rheumatism team. Click on the video below to see the exercises.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

 

VIDEO: 5 Exercises against Tight Back Muscles

Fibromyalgia involves an increased incidence of muscular pain and muscle tension. Below are five exercises that can help you to loosen up in tight muscles and tense.

Did you like the videos? If you enjoyed them, we would really appreciate you subscribing to our YouTube channel and giving us a thumbs up on social media. It means a lot to us. Thank you very much!

 



Together in the Fight against Chronic Pain

We support everyone with chronic pain in their struggle and we hope you will support our work by liking our site via Facebook and subscribe to our video channel at YouTube. We also want to tip about the support group Rheumatism and Chronic Pain - Norway: Research and news - which is a free Facebook group for those with chronic pain where you know information and answers.

 

More focus should be placed on research aimed at a condition that affects so many - that's why we kindly ask you to share this article on social media, preferably via our Facebook page and say, "Yes to more research on fibromyalgia". In this way one can make the 'invisible disease' more visible.

 

Customized and Gentle Exercise

It is important to know its limitations to avoid "flare-ups" and deterioration. Therefore, it is better to try regular low-intensity training than to take the "skipper's grip", as the latter can, if performed incorrectly, put the body in imbalance and cause more pain.

 

Also read: 7 Known Triggers That Can Aggravate Fibromyalgia

7 Known Fibromyalgia Triggers

Click on the image above to read the article.

 



 

1. Relaxation: Breathing Techniques & Acupressure

Deep breath

Breathing is an important tool in the fight against muscle tension and joint pain. With more proper breathing, this can result in increased flexibility in the rib cage and associated muscle attachments which in turn leads to a reduction in muscle tension.

 

5 technique

The main principle of what is considered to be the first basic deep breathing technique is to breathe in and out 5 times in one minute. The way to achieve this is to breathe in deeply and count to 5, before exhaling heavily and again counting to 5.

 

The therapist behind this technique found that this has an optimal effect on heart rate variation in relation to the fact that it is set to a higher frequency and thus is more ready to fight stress reactions.

 

resistance Breathing

Another known breathing technique is breathing against resistance. This should make the body relax and go into a more relaxed setting. The breathing technique is performed by breathing deeply and then exhaling through an almost closed mouth - so that the lips do not have such a great distance and that you have to 'push' the air against resistance.

 

The easiest way to perform 'resistance breathing' is to breathe in through the mouth and then out through the nose.

 

Relaxation with Acupressure Mat

A good self-measure to calm muscle tension in the body can be daily use of acupressure mat (see example here - the link opens in a new window). We recommend that you start with sessions of about 15 minutes and then work your way up to longer sessions as the body becomes more tolerant of the massage points. Click here (in Danish) to read more about the relaxation mat. What is extra nice about this variant we link to is that it comes with a neck part that makes it easier to work towards tight muscles in the neck.

 

2. Heating and Stretching

back extension

Joint stiffness and muscle pain are often a boring part of everyday life for those affected by fibromyalgia. Therefore, it is extra important to keep the body going with regular stretching and light movement throughout the day - regular stretching can cause the joints to move more easily and the blood to flow to tight muscles.

 

This is especially true for the large muscle groups such as hamstrings, leg muscles, seat muscles, back, neck and shoulder. Why not try to start the day with a light stretching session aimed at the larger muscle groups?

 

3. Comprehensive Clothes Exercise for Whole Back and Neck

This exercise stretches and mobilizes the spine in a gentle manner.

Heel to butt stretch

Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

Stretching: Then lower your buttocks against your heels - in a calm motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

How often? Repeat the exercise 4-5 times. The exercise can be performed 3-4 times a day if needed.

 




4. Hot water pool training

hot water pool training 2

Many people with fibromyalgia and rheumatic disorders benefit from training in a hot water pool.

Most people with fibromyalgia, rheumatism and chronic pain have known that exercising in hot water can be more gentle - and that it pays more attention to stiff joints and sore muscles.

 

We are of the opinion that hot water pool training should be a focus area for the prevention and treatment of long-term muscle and joint ailments. Unfortunately, the truth is that such offers are constantly closed due to municipal shortages. We hope that this trend is reversed and that it is again focused more on this training method.

 

5. Gentle Clothes Exercises and Movement Training (with VIDEO)

Here is a selection of customized exercises for those with fibromyalgia, other chronic pain diagnoses and rheumatic disorders. We hope you find them useful - and that you also choose to share them (or the article) with acquaintances and friends who also have the same diagnosis as you.

 

VIDEO - 7 Exercises for Rheumatists

Doesn't the video start when you press it? Try updating your browser or watch it directly on our YouTube channel. Also remember to subscribe to the channel if you want more good training programs and exercises.

 

Many with fibromyalgia are also occasionally disturbed sciatica pain and radiation to the legs. Doing stretching exercises and exercise training as shown below with easy mobilization can lead to more moving muscle fibers and less muscle tension - which in turn can cause less sciatica. It is recommended that you stretch 30-60 seconds over 3 sets.

 

VIDEO: 4 Clothes Exercises for Piriformis Syndrome

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

 



6. Yoga and Mindfulness

Yoga Exercises for Stiff Neck

Yoga can be soothing to us with fibromyalgia.

Sometimes the pain can be overwhelming and then it can be useful to use gentle yoga exercises, breathing techniques and meditation to regain control. Many also combine yoga with acupressure mat.

 

By practicing yoga in combination with meditation, you can gradually achieve better self-control and distance yourself from the pain when they are at their worst. A yoga group can also be nice in relation to the social, as well as that it can be an arena for exchanging advice and experiences with different therapies and exercises.

 

Here are some different yoga exercises that can be tried out (the links open in a new window):

5 Yoga Exercises for Hip Pain

5 Yoga Exercises for Back Pain

- 5 Yoga Exercises Against Stiff Neck

 

Recommended Self-Help for Rheumatism and Chronic Pain

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

 

Summary: Exercises and Relaxation Techniques for Those with Fibromyalgia

Fibromyalgia can be incredibly troublesome and devastating in everyday life.

Therefore, it is important to know gentle exercises that are also suitable for those with higher pain sensitivity in muscles and joints. Everyone is advised to join the Facebook support group for free Rheumatism and Chronic Pain - Norway: Research and news where you can talk to like-minded people, stay up to date on news about this topic and exchange experiences.

 

Feel free to share in social media

Again, we would like to ask you to share this article on social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with fibromyalgia.

 



 

Suggestions for How to Help

Option A: Share directly on FB - Copy the website address and paste it on your facebook page or in a relevant facebook group you are a member of. Or press the "SHARE" button below to share the post further on your facebook.

 

(Click here to share)

A big thank you to everyone who helps promote increased understanding of fibromyalgia and chronic pain diagnoses.

 

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired)

 



 

Questions? Or do you want to book an appointment at one of our affiliated clinics?

We offer modern assessment, treatment and rehabilitation for chronic pain.

Feel free to contact us via one of our specialized clinics (the clinic overview opens in a new window) or on vår Facebook-side (Vondtklinikkene - Health and Exercise) if you have any questions. For appointments, we have XNUMX-hour online booking at the various clinics so that you can find the consultation time that suits you best. You can also call us within the clinic's opening hours. We have interdisciplinary departments in Oslo (included Lambertseter) and Viken (Råholt og Eidsvoll). Our skilled therapists look forward to hearing from you.

 

Sources:
PubMed

 

NEXT PAGE: - Research: This is the Best Fibromyalgia Diet

fibromyalgid diet2 700px

Click on the picture above to move to the next page.

 

Youtube logo small- Feel free to follow Vondt.net at YOUTUBE
facebook logo small- Feel free to follow Vondt.net at FACEBOOK