Opinion: Alternative healing or quackery?
This Fibromyalgia Self-Care Tip Reverses Symptoms Entirely For Some Patients, MD Says
If you feel achy, stiff and tired all the time, you could be one of the 4 million American adults with fibromyalgia. The condition generally tends to show up after age 40, and women are twice as likely to develop it compared to men. While there's no cure, the good news is that there are easy fibromyalgia self-care techniques that dial down discomfort naturally. Here's what you need to know about the condition, plus the remedies that help you feel better fast.
What is fibromyalgia?Fibromyalgia is a chronic condition that causes widespread musculoskeletal pain and fatigue. It's typically characterized by having at least 11 of 18 tender-to-the-touch points on both sides of the body. Those can include the base of the neck, elbows, hips and knees.
It's believed fibromyalgia has something to do with how the central nervous system processes pain signals from your nerves. That said, the exact cause of fibromyalgia is still unknown, and not something that shows up in blood work or an X-ray.
Instead, doctors diagnose fibromyalgia by reviewing a patient's medical history, performing a physical exam and by ruling out other health issues with similar symptoms. So what kind of doctor treats fibromyalgia? In most cases, it's rheumatologists. But primary care doctors, neurologists and pain specialists can also treat the condition.
amenic181/Getty
Symptoms of fibromyalgiaThe main signs of fibromyalgia include long-lasting body pain often described as an aching, burning or throbbing, feeling tired all the time and having trouble sleeping. Additional symptoms can include:
Depression
Anxiety (Click through for natural anxiety remedies)
Problems with memory or thinking, known as "fibro fog"
Muscle and joint stiffness
Having conditions such as headaches, migraines, irritable bowel syndrome (IBS) and pain in the face or jaw
"Fibromyalgia can be brought on by stressful events that happen in people's lives," says Roland Staud, MD, professor of rheumatology at the University of Florida College of Medicine in Gainesville, FL, and the co-author of Fibromyalgia for Dummies. "It's often associated with injuries or stress from traffic accidents and other significant, traumatic life events such as loss of a loved one, becoming a caregiver or going through a serious illness."
Genetics may also play a role. In fact, The Arthritis Foundation found women who have a family member with fibromyalgia are more likely to have the condition.
A symptom of fibromyalgia can be "fibro fog", or brain fogPeopleImages/Getty
Is fibromyalgia an autoimmune disease?No. But fibromyalgia is relatively prevalent in people who have autoimmune diseases such as lupus, arthritis and Sjogren's syndrome, says Dr. Staud. "What we know is when you have inflammatory conditions that activate pain receptors, the contribution of these activators puts you at higher risk of developing a chronic pain condition such as fibromyalgia."
The 6 best fibromyalgia self-care tipsAlthough certain medications such as antidepressants and OTC pain relievers can help with fibromyalgia, they're often not enough. That's where fibromyalgia self-care remedies come in. Here, 6 easy, effective strategies to try:
1. Put a patch on itOver-the-counter pain-relieving patches can help a lot, says Dr. Staud, who recommends them as a part of fibromyalgia self-care treatments. These patches, which can be worn up to 8 or 12 hours, contain a mild analgesic such as lidocaine or capsaicin. When adhered to the area of pain, the medication absorbs into the skin to stop nerves from sending pain signals to the brain.
And they're effective, too. One study in the Journal of Pain Research found people with mild to moderate pain who applied a topical pain patch every 8 hours (except for overnight) for 14 days experienced a 58% decrease in pain and 49% in its severity. And as a result of wearing the patch, 60% of the participants said they relied less on taking oral pain medications for their relief.
If you're looking for an OTC pain patch to try, Dr. Staud suggests Salonpas Lidocaine Pain-Relieving Gel-Patch, which he says is good for treating localized pain and popular among his patients.
2. Use a fibro-friendly blanketSound sleep is vital for fibromyalgia self-care, says Dr. Staud. Why? Sleep leads to better overall functioning, such as improved memory, less pain sensitivity and reduced "fibro fog," he explains.
One way to get the Zzzs you need is by using a weighted blanket, which can feel like a cozy hug. "Weighted blankets are gaining traction for fibromyalgia relief," notes Raj Dasgupta, MD, an internal medicine physician at Huntington Hospital in Pasadena, CA, and the chief medical advisor for Sleep Advisor. "Deeper, more restorative sleep is a possibility because these blankets can help you relax. They can also potentially lessen anxiety by influencing your serotonin levels, a brain chemical linked to mood."
Catherine McQueen/Getty
Weighted blankets can help ease pain, too. A University of California San Diego study found people who used one experienced a reduction in their perceived chronic pain, especially if they had higher levels of anxiety. Opt for a blanket that's about 10% of your body weight, advises Dr. Dasgupta. A too-heavy blanket might not be a good choice for someone with an underlying health condition such as epilepsy or a respiratory or cardiac condition.
Tip: The right pillow can also make a difference. Dr. Dasgupta recommends a memory foam pillow, which molds to your head and neck shape and eases pressure points. Or try a body pillow. "Body pillows provide support all around, which can be a game-changer for widespread pain," Dr. Dasgupta says.
Related: How and Why Weighted Blankets Help to Ease Anxiety and Depression
3. Try magnesium"Magnesium is one of the most common vitamin deficiencies I see in those who have been diagnosed with fibromyalgia," says Amy Myers, MD, a functional medicine physician in Santa Fe, NM, host of the podcast Take Back Your Health and author of The Autoimmune Solution. "But I've had several patients completely reverse their fibromyalgia symptoms just by taking magnesium."
As Dr. Myers explains, "when it comes to fibromyalgia, studies have been conducted indicating that magnesium can improve mild to moderate stress and reduce the pain experienced in fibromyalgia patients. Additional studies have concluded that magnesium can decrease C-reactive protein (CRP) levels, a marker of inflammation."
Besides promoting a calm mood and sound sleep, magnesium also helps support heart health, bowel function, strong bones, cognitive function and relaxes tight and aching muscles, adds Dr. Myers.
The recommended daily intake (RDI) of magnesium for adult women is 320 mg and 420 mg for men. It's found in foods like leafy greens, bananas, beans, nuts, seeds, milk yogurt and salmon. The hitch: Many people only absorb 40-60% of the magnesium consumed through food, so it can be challenging to get enough, notes Dr. Myers. "This is why I recommend choosing foods high in this healthful mineral, as well as a selective magnesium supplement to ensure that you are always consuming an adequate amount." One to try: Now Magnesium Caps.
Aamulya/Getty
Related: You're Likely Not Getting Enough Magnesium If You Feel Anxious, Achy, Tired and Have Trouble Losing Weight
4. Apply heat, not iceWhen it comes to fibromyalgia self-care, heat is your friend. "The majority of chronic pain patients don't benefit from using ice, which is better for acute pain, such as spraining your ankle," says Dr. Staud. "Otherwise, you'll want to apply heat, such as a heating pad, for fibromyalgia-related pain." You can also tap into the benefits of heat by taking a not-too-hot bath or shower or spending time in a warm pool or hot tub. (Click through to learn how heat can ease sciatica, too.)
Tip: If you have access to an infrared sauna, such as through your local gym, take advantage of it, suggests Dr. Myers. "A sauna with infrared light can penetrate further down into the joints, muscles and tissues, promoting circulation and blood flow," she explains. It also helps flush toxins. "Since many painful autoimmune symptoms stem from an overload of toxins, sweating them out in a sauna can help relieve that form of inflammation."
5. Talk it outFibromyalgia patients are 20% more likely to have depression or chronic anxiety, which can stem from lack of sleep and the stress of living with chronic pain. One fibromyalgia self-care strategy that can help: cognitive behavioral therapy (CBT), a type of talk therapy directed at changing unhelpful thoughts and behaviors.
Fiordaliso/Getty
A study in Arthritis & Rheumatology found women with fibromyalgia who attended a weekly CBT therapy session for 8 weeks felt less burdened by the pain and impact of fibromyalgia in their daily lives. This may be due in part to the way CBT helps curb "pain catastrophizing," a cycle of anxiety, rumination and super-focus on pain.
If individual therapy seems daunting or costly, consider an online or in-person fibromyalgia support group. Ask your local hospital if it hosts fibro support groups, or find one through Facebook, Meetup or the U.S. Pain Foundation.
6. Go low and slowWhen you're tired and in pain, the last thing you want to do is exercise. Luckily, you don't need to do a grueling workouts as part of your fibromyalgia self-care strategy. Low-impact activities such as walking, bicycling, swimming and water aerobics help ease the ache.
And a slower type of exercise called tai chi may deliver the biggest benefits of all. A study in BMJ found people who practiced tai chi for 1 to 2 hours a week for 6 months had similar or greater improvements in their fibromyalgia symptoms than those who did aerobic exercise twice a week. Check out the beginner-friendly tai chi for fibromyalgia video below to get started.
Not sure if tai chi is your thing? Try Pilates or gentle yoga, both of which can be taken as a slower pace and have been shown to ease fibromyalgia pain.
For more ways to ease aches from head to toe:
What Causes Inside Knee Pain + How Can You Fix It? Experts Share Home Remedies That Actually Work
Lower Back Pain Self-Care Remedies That Top Docs Use Themselves to Get Relief Fast
Doctors Reveal the 5 Best Self-Care Tips That Ease Arthritis Pain — No Pricey Rx Required
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
View comments
Cannabis Effectively Manages Symptoms In Patients With Fibromyalgia: Mayo Clinic Study
A recent survey conducted by Mayo Clinic's Department of Integrative Medicine & Health highlighted the widespread use of cannabis among fibromyalgia patients as a self-managed treatment for reducing their symptoms. This significant findings published in the Mayo Clinic Proceedings could influence future discussions and treatments that involves cannabis and fibromyalgia...
A recent survey conducted by Mayo Clinic's Department of Integrative Medicine & Health highlighted the widespread use of cannabis among fibromyalgia patients as a self-managed treatment for reducing their symptoms. This significant findings published in the Mayo Clinic Proceedings could influence future discussions and treatments that involves cannabis and fibromyalgia management.
The electronic cross-sectional survey utilized the Symptom Management Theory tool and was sent anonymously to a total of 5,234 patients diagnosed with fibromyalgia through web-based software. With a 25.5% response rate, 1,336 patients provided valuable insights into their symptom management strategies with the use of cannabis.
The respondents were primarily female with a median age of 48 which revealed a striking prevalence of cannabis use since their fibromyalgia diagnosis. Approximately half of the survey participants (49.5%) reported using cannabis which indicates significance in managing the chronic condition.
The cannabis users pointed to several fibromyalgia symptoms that they attempted to manage with the substance. A notable majority of patients used cannabis for pain relief (98.9%), while fatigue (96.2%), stress, anxiety or depression (93.9%) and insomnia (93.6%) were also commonly treated symptoms. Also, 82% of those using cannabis reported improvements in pain symptoms.
The results suggest that cannabis addresses the primary symptom of pain and also reduce secondary issues such as mental health symptoms and sleep disturbances that are often experienced by the fibromyalgia patients. This multifaceted relief could potentially explain the high rate of cannabis use among the survey participants.
This findings of the survey underline the importance for healthcare providers to be well-informed about cannabis as a potential option for fibromyalgia management. Thereby clinicians are encouraged to consider cannabis in their discussions about therapeutic strategies.
The implications of this survey are particularly relevant in the current healthcare climate where the patients are increasingly seeking natural and integrative treatment approaches. It also highlights the need for further clinical research to better understand the efficacy and safety of cannabis use for fibromyalgia and potentially other chronic pain conditions.
Cannabis continues to be a topic of significant interest and debate within medical circles, the insights from the survey of Mayo Clinic offers a crucial perspective on patient preferences and their real-world application in symptom management. This data serves as a foundation for future studies and discussions to optimize care strategies for fibromyalgia patients in incorporating cannabis as a legitimate medical option under proper supervision and regulation.
Reference:
Singla, A., Anstine, C. V., Huang, L., Rosedahl, J. K., Mohabbat, A. B., & Philpot, L. M. (2024). A Cross-Sectional Survey Study of Cannabis Use for Fibromyalgia Symptom Management. In Mayo Clinic Proceedings (Vol. 99, Issue 4, pp. 542–550). Elsevier BV. Https://doi.Org/10.1016/j.Mayocp.2023.12.018
Wait, Stress Can Cause Back Pain?
As you walk into work, you immediately feel your muscles seize up. Or maybe you just went through the breakup of all breakups and are constantly feeling physically and emotionally on edge. Or you haven't caught a break in (checks watch) forever, and you realize you walk around like a big ball of stress. You may have back pain caused by stress.
Learn about the connection between stress and backache, what you can do to treat it, and smart ways to safeguard your back from future pain.
Experts In This Article
One of the physical symptoms of stress? Yep, it's back pain.
"When we get stressed, a lot of things happen," says Kavita Trivedi, DO, associate professor in the Department of Physical Medicine and Rehabilitation at UT Southwestern Medical Center in Dallas.
First up, your body experiences a chemical reaction in response to stress when the adrenal glands dump hormones epinephrine (adrenaline), norepinephrine, and cortisol into your body. These chemicals are part of your body's fight-or-flight response and can upregulate pain receptors, Dr. Trivedi says.
Related Stories
{{ truncate(post.Title, 12) }}
One note: During extreme stress—say you've been hit by a car while biking—your body inhibits your pain response in order to give you the ability to get out of a life-or-death situation, Dr. Trivedi says. You may not feel the pain in the moment, but you'll experience it later, she says. But this differs from opening up your inbox in the morning and seeing an email from your boss instructing you to prioritize a project that throws your entire schedule into chaos. It's not life-or-death, but your body still triggers that danger-ahead stress response.
Next, a change in body mechanics. When you notice you're stressed, think about how your body is responding. The muscles in your shoulders and neck likely tense up. Maybe your jaw tightens, too. "When stressed, the body's natural inclination is to try to protect itself, and we do that by contracting and tightening," Dr. Trivedi explains.
So, not only are you primed to feel more discomfort, but that tightness can directly translate into pain. And that's where back pain comes in. Muscle tension from stress that affects your upper body (neck, shoulders) is connected—the same group of muscles that line your entire spine, top to bottom, says Dr. Trivedi. "If the upper part of your back is tight, eventually it can travel down the chain to tighten up your lower back, as well," she explains.
Stress is one of the psychological factors in back pain. People who report severe stress are nearly three times more likely to experience low back pain compared to those with no stress, according to a July 2021 study in Scientific Reports. Among the many reasons for this: Researchers point out that cortisol is inflammatory, which can, over time, cause cellular aging and tissue damage that promotes the development of chronic (or long-lasting) pain.
Other research in Frontiers in Public Health in August 2020 on health care workers with low back pain found that those with high work-related stress were twice as likely to report back pain compared to those with low stress. One thing these authors add that really resonates in a palm-to-forehead moment: Low back pain becomes another stressor for the person experiencing it. There's no doubt that there's a real mind-body connection in back pain.
"When stressed, the body's natural inclination is to try to protect itself, and we do that by contracting and tightening." —Kavita Trivedi, DO, spine and musculoskeletal specialist
How to know if you're dealing with stress-related back painCauses of back pain are numerous, and include the following, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS):
That's a wide-ranging list, to be sure. So, it's important to take a step back and evaluate your situation. Ask yourself "what's changed that's now causing me to have this back pain?" says Dr. Trivedi. That doesn't mean taking out your doctor's pad and diagnosing yourself, but it can help give you some clues as to where to start. Is the back pain new or has it been lingering for a while? Did you have a change in lifestyle—such as a new job that requires you to sit at a desk all day—that may contribute? A new baby that you're carrying all day? Or did you bend down to lift a couch as you were moving into your apartment and you tweaked something?
In addition, think about the stressors in your life, especially if you've gone through a big change recently. Was there a breakup or divorce? Did a loved one pass? Is work really putting you through the wringer? When it comes to emotional stress and backache, "many times, stress is subconscious, so it's really having to be self-aware that this has changed in my life and probably is contributing because of a situational or emotional change," Dr. Trivedi says.
Also keep in mind that both physical and mental stressors can be present that contribute to your back pain.
How to relieve the painMost important is identifying the root cause, which will clue you and your doctor into what the appropriate treatment is.
In the meantime, the reality is that you're still strapped with the symptoms of back pain. To ease discomfort in the short-term, Dr. Trivedi says you can:
If your back pain is stress-related, there are a couple things you can do. One is some self-checking to identify what stressor is the top culprit. Is there anything you can do to change your situation? In addition, incorporating stress management for back pain means relying on some go-to stress-busting skills, such as deep breathing, stretching, yoga, spending time with loved ones, or doing things that you find joyful, all of which can help buffer you against the effects of daily stress.
And while this may feel like a physical problem that you see a medical doctor for, a psychologist or therapist may be able to help. In a 2022 meta-analysis of nearly 100 randomized controlled trials on over 13,000 people with back pain in BMJ, combining psychological care, such as behavioral or cognitive behavioral therapy (CBT) or pain education, with structured exercise helped improve pain intensity and physical function. (One example of how CBT is used might be using relaxation or imagery.)
Speaking of exercise, it's not only been found to help reduce back pain compared to no treatment or placebo conditions, per the Cochrane Database of Systematic Reviews in September 2021, but it's also a known mood-booster. "Exercise is beneficial physically, but also mentally. If you do have stress, staying active can help," says Dr. Trivedi.
How to prevent stress-induced back painSet the foundation for a back that's more resistant to pain. "One thing that's important for back pain is core strength. Core includes the abdominal and back muscles, which stabilize your spine," says Dr. Trivedi.
In addition, stay active–a habit that's important for improving resilience against stress and is physically good for your back. That includes structured exercise, but also finding small amounts of time to get moving throughout the day. "Our backs do not like to be in one position for long periods of time," says Dr. Trevedi. These mini breaks can also help mitigate stress by giving you time to walk away and regroup. She recommends setting an alarm on your phone for every 60 to 90 minutes as a reminder to get up, go to the bathroom, refill your water bottle, or shift your body position. If you do sit down all day, you'll also want to practice sitting exercises to release your 'stress' muscles.
Lastly, think about your relationship with your devices. Social media is often a go-to when you want to zone out. And sometimes it is helpful. But it may not be the best coping tool. It's also been found to cause stress, according to a study in Current Opinion in Psychology in June 2022. But there's also something to remember as you're staring down at your phone–it hunches your neck and shoulders in a terrible position, says Dr. Trivedi. If possible, hold your phone at eye level. "Even the little things we do can help prevent and manage back pain," she says. Oh, and check-in with yourself to ask if TikTok is helping or hurting your stress levels right now.
When to see a doctor or therapistBack pain can happen to the best of us. If you have four to six weeks of back pain (without the red flags, below), tried over-the-counter medication, heating pads, and topical pain patches to no avail, Dr. Trivedi recommends seeing your doctor. "Most injuries caused by strained muscles go away after a few days, but they should definitely be resolved after a few weeks," she says.
That said, if your back pain is accompanied by numbness, leg weakness, severe enough discomfort to wake you up at night, or is affecting your urinary or bowel function, call your doctor asap to schedule an appointment. These are all concerning symptoms that indicate something more than stress or run-of-the-mill muscle strain or sprain is behind your pain.
Stress-induced back pain requires a lot of self-awareness, says Dr. Trivedi. "Stress can involve a lot of denial where you feel as if it's something that's okay or that you can overcome. For many people, it can be difficult to come to terms with and say that it's really bothering them and now affecting them physically," she explains.
If you come to a point where your stress is difficult to manage, your stress-management techniques are not enough, and you're suffering from stress physically, you can feel free to reach out to a therapist whenever–you don't have to wait a specific timeframe. The sooner you work through these underlying feelings or come up with a plan to change your circumstances–all things a licensed therapist can help with–the sooner you'll feel better, in body and mind.
—reviewed by Jennifer Gilbert, MD, MPH
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
The Wellness Intel You Need—Without the BS You Don't
Sign up today to have the latest (and greatest) well-being news and expert-approved tips delivered straight to your inbox.
Comments
Post a Comment