"For we shall no longer suffer in silence or alone." SPEAK.
As I sat in one of my many doctor appointments, I stumbled upon two very valuable magazines that forever changed my life. One, on Neurology and the other on Chronic pain. Reading them I began to find a comfort, yet fear of my reality settling in.
"Life itself is a process, but so is everything else within it!"
"Life itself is a process, but so is everything else within it!"
Below you will find a few great resources and definitions available to all those who suffer, care for those who suffer, or may know one who suffers...
http://www.partnersagainstpain.com/ (Partners Against Pain)
http://www.inthefaceofpain.com/advocacy-101/ (In the Face of Pain)
http://theacpa.org/ (American Chronic Pain Assoc.)
http://theacpa.org/uploads/FM%20101%20booklet%20single%20page.pdf (A booklet on CP & Fibro)
http://painfoundation.org/ (American Pain Foundation)
http://fmaware.org/site/PageServer.html (National Fibromyalgia Association)
http://www.fmcpaware.org/ (National Fibromyalgia & Chronic Pain Association)
http://www.cfids.org/ (CFIDS Association of America)
http://houstoncfids.org/ (Houston CFIDS Association)
http://www.research1st.com/ (CFIDS research)
http://www.youtube.com/user/solvecfs?feature=results_main (Great Informative videos)
About Fibromyalgia by NFA (National Fibromyalgia Association)
Fibromyalgia (pronounced fy-bro-my-AL-ja) is a common and complex chronic pain disorder that affects people physically, mentally and socially. Fibromyalgia
Fibromyalgia, which has also been referred to as fibromyalgia syndrome, fibromyositis andfibrositis, is characterized by chronic widespread pain, multiple tender points, abnormal pain processing, sleep disturbances, fatigue and often psychological distress. For those with severe symptoms, fibromyalgia can be extremely debilitating and interfere with basic daily activities.
Whether you have been diagnosed with fibromyalgia or suffer from its symptoms, or have a family member or friend with the disorder, this section is designed to provide you with a better understanding of this chronic pain disorder that affects millions of people worldwide.
The following are general guidelines that you can find to be instrumental for exercising with FMS...
Lifestyle adjustments and behavior modifications are necessary in the management of FMS. They include limit setting, stress management, weight management, and moderate exercise!!!
Perceived Barriers: A“Cycle of failure” is known as a reluctance to exercise leading into the progression of deconditioning, which then leads to reduction in physical function. Continued disuse may cause stiffness, deconditioning, muscle atrophy, and shortening of muscles and connective tissues, making movement more difficult and increasing fatigue.
Limit Setting: There are limits. Overexercise exacerbates symptoms. Each client can be taught to recognize their personal exercise tolerance threshold and engage in physical activity in an appropriate manner.
Exercise Program Goals are designed for the following:
Prevent deconditioning
Increase or maintain overall fitness
Lifestyle adjustments and behavior modifications are necessary in the management of FMS. They include limit setting, stress management, weight management, and moderate exercise!!!
Perceived Barriers: A“Cycle of failure” is known as a reluctance to exercise leading into the progression of deconditioning, which then leads to reduction in physical function. Continued disuse may cause stiffness, deconditioning, muscle atrophy, and shortening of muscles and connective tissues, making movement more difficult and increasing fatigue.
Limit Setting: There are limits. Overexercise exacerbates symptoms. Each client can be taught to recognize their personal exercise tolerance threshold and engage in physical activity in an appropriate manner.
Exercise Program Goals are designed for the following:
Prevent deconditioning
Increase or maintain overall fitness
Minimize or
eliminate the chronic pain/fatigue cycle
Increase
self-efficacy and self-esteem
Keys for Exercise:
Posture and
Alignment
Balance and
Coordination
Body
Mechanics (sitting, standing, walking)
Relaxation
and Breathing Techniques
Stretching
and Range of Motion
Strength
Training
Cardiorespiratory
Training
Progression
of Exercise
Major Components for Exercising with FMS:
Appropriate footwear and apparel
Use of heat prior to beginning exercise
Use extended and slower warm-ups
Progression gradually into more vigorous work
Mild to moderate intensity
Use of comfort to monitor exercise intensity
Selection of activities my client enjoys
Keep exercise journ
Begin my client on a home exercise program
Avoid high impact and high intensity workouts
Modify exercises as indicated
Address myofascial pain
Good posture and proper body mechanics
Avoid holding position for too long
Use 20 min variety rule
Incorporate Interval exercise
Suggest non-weight bearing activities
Minimize eccentric muscle work
Work within triangle range
Be consistent with exercise
Inclusion of chest expansion and deep breathing exercises
Use physical activity to promote stress reduction
Avoid becoming chilled
Even small amounts of exercise is better than none!
Major Components for Exercising with FMS:
Appropriate footwear and apparel
Use of heat prior to beginning exercise
Use extended and slower warm-ups
Progression gradually into more vigorous work
Mild to moderate intensity
Use of comfort to monitor exercise intensity
Selection of activities my client enjoys
Keep exercise journ
Begin my client on a home exercise program
Avoid high impact and high intensity workouts
Modify exercises as indicated
Address myofascial pain
Good posture and proper body mechanics
Avoid holding position for too long
Use 20 min variety rule
Incorporate Interval exercise
Suggest non-weight bearing activities
Minimize eccentric muscle work
Work within triangle range
Be consistent with exercise
Inclusion of chest expansion and deep breathing exercises
Use physical activity to promote stress reduction
Avoid becoming chilled
Even small amounts of exercise is better than none!
Appropriate Shoes & Clothing: We all know how our clothing and footwear can change how we feel about ourselves. Well, with FMS it's not about impression or self-image, it is what is best for our disease. So, the following is essential for pain reduction, injury prevention, and will make all the difference!
- A wide toe box & sole for comfort & stability
- Extra cushioning and/or room to accommodate inserts
- Clothing with comfort, ease of movement, & sweat absorption
Heat Before Exercise: The norm we hear the use of heat is usually for post workout, or for an old injury. It is commonly known to help ease pain. Well, for us with FMS it is strongly suggested to use (hot shower, bath, heating pad, jacuzzi, etc.) to help decrease pain and reduce stiffness which will make exercise easier to perform. "Pretty funny for me, because I am burning out my heating pads for ease of my pain. Looks like I will have to use an alternative."
To Be Continued...
What Is Chronic Pain? by Web MD
Tens of millions of Americans suffer from chronic pain -- pain that lasts longer than six months. Chronic pain can be mild or excruciating, episodic or continuous, merely inconvenient or totally incapacitating.
With chronic pain, signals of pain remain active in the nervous system for weeks, months, or even years. This can take both a physical and emotional toll on a person.
The most common sources of pain stem from headaches, joint pain, pain from injury, and backaches. Other kinds of chronic pain include tendinitis, sinus pain, carpal tunnel syndrome, and pain affecting specific parts of the body, such as the shoulders, pelvis, and neck. Generalized muscle or nerve pain can also develop into a chronic condition.
Chronic pain may originate with an initial trauma/injury or infection, or there may be an ongoing cause of pain. However, some people suffer chronic pain in the absence of any past injury or evidence of body damage.
The emotional toll of chronic pain also can make pain worse. Anxiety, stress,depression, anger, and fatigue interact in complex ways with chronic pain and may decrease the body's production of natural painkillers; moreover, such negative feelings may increase the level of substances that amplify sensations of pain, causing a vicious cycle of pain for the person. Even the body's most basic defenses may be compromised: There is considerable evidence that unrelenting pain can suppress the immune system.
Because of the mind-body links associated with chronic pain, effective treatment requires addressing psychological as well as physical aspects of the condition.
By Mayo Clinic staff
In women, chronic pelvic pain refers to pain in your pelvic region — the area below your bellybutton and between your hips — lasting six months or longer. If asked to locate your pain, you might sweep your hand over that entire area rather than point to a single spot. Chronic pelvic pain can be a symptom of another disease, or it can be designated as a condition in its own right.
The cause of chronic pelvic pain is often hard to find. Like many women, you may never receive a specific diagnosis that explains your pain. But that doesn't mean your pain isn't real and treatable.
If the source of your chronic pelvic pain is found, treatment focuses on that cause. If no cause can be found, treatment for chronic pelvic pain focuses on managing the pain.
The neck and back are some common pain locations for everyone; people with FMS, and are usually my worst pain hot spots. The below information are Isometric exercises to help strengthen your muscles without movement. These exercises put you less at risk for strain and injury, and can also help your muscles relax. PLEASE NOTE: Get your Physician's approval, start slowly, push moderately, breathe out as you push, relax between contractions, and STOP is pain increases.
- Resisted Extension: Clasp hands behind head (not neck). Tuck in chin and push head firmly into hands. Make sure you use your hands as a resistance to prevent movement. Hold for a count of five and do not forget to breathe. Relax and repeat six times. (Repetition number is contingent upon pain level/injury and doctor's approval.)
- Resisted Flexion: This exercise is the opposite from above... Place hands on forehead, one on top of the other. Tuck chin, and push head into hands. Resist without movement, breathe, hold for 5, relax, and repeat.
To Be Continued...
Back Pain Relief in Daily Activities
The following are important tips to help you to protect your back throughout your day. Remember it is all about position and posture! Unfortunately, we all have nasty habits to break and before we break our back...stop, think, and re-position.
- Stand tall, shoulders slightly back, and chin a little tuck.
- When standing for long periods, tilt your pelvis and one foot up. Keep a stool handy and/or use your environment to keep one foot up. It will help improve back posture.
- Change position and do not 'lean with it'. :) Do not stay in same position very long. Remember to relax shoulders and dangle arms occasionally to shake it up. When reaching down, bend at your knees to prevent strain or injury.
To Be Continued...