5 tips for finding relief from fibromyalgia pain

People with fibromyalgia have a heightened sensitivity to pain. Fibromyalgia leads to tenderness and pain all over the body. People with the condition experience fatigue, muscle and joint stiffness, and sleep issues.

About 4 million adults in the United States have the condition. Anyone can develop fibromyalgia, but certain risk factors increase the likelihood of having fibromyalgia, such as:

• being female
• old age
• having conditions like:
  • lupus
  • irritable bowel syndrome
  • depression or anxiety

The causes of fibromyalgia are not fully known, and there is no cure for it. But there are ways to manage the pain from fibromyalgia and improve your quality of life.

Diet

Diet is key in managing the pain from fibromyalgia. A balanced diet that includes fruits and vegetables, healthy fats, whole grains, and lean protein can provide the right mix of nutrients to help manage the pain and other symptoms of the condition. 

When considering a diet to manage fibromyalgia, you may also consider the foods that may trigger or worsen your symptoms. Some foods and drinks to avoid if you have fibromyalgia are alcohol, gluten, and dairy.

People who followed a low fermentable oligosaccharide, disaccharide, monosaccharide, and polyols (FODMAPs) diet saw their symptoms improve, according to a 2017 study.

These foods include:

• beans, bread, cheese, pasta
• broccoli, cauliflower
• peaches

You can also consider a vegan or vegetarian diet to see if these can help improve your symptoms. Research shows that people who ate a vegan diet saw improvements in pain.

Talk with a healthcare professional and, if possible, with a nutritionist to receive the best diet plan to help relieve fibromyalgia symptoms.

Lifestyle strategies

An important part of managing the pain from fibromyalgia is including physical activity and exercises in your daily routine. Because the condition causes muscle and joint stiffness, exercises, and routines that are low impact and target flexibility can be helpful.

These exercises include:

• walking
• swimming
• yoga 
• tai chi
• aerobic exercises

You can also consider resistance and strength training exercises to strengthen your muscles because the condition tends to lead to muscle weakness and damage. 

Aim for 150 minutes of exercise and physical activities per week.

Introduce exercise in your routine gradually. But if you feel that your pain has increased, then reduce the intensity or the time of your exercise. You can build up endurance slowly in a way that works for you.

You may also want to work with a personal trainer or a coach to help build up endurance.

Medical interventions

Your doctor may prescribe medication to help relieve pain from fibromyalgia. Some of the medications to treat fibromyalgia pain include:

• Pain relievers: Over-the-counter (OTC) pain medication like aspirin, ibuprofen, and naproxen sodium can help reduce pain.
• Antidepressants: Doctors may prescribe antidepressants for symptoms of fatigue and pain.
• These include:
  • Serotonin-norepinephrine reuptake inhibitors: Duloxetine (Cymbalta), milnacipran (Savella), and venlafaxine (Effexor XR).
  • Selective serotonin reuptake inhibitors: Fluoxetine (Prozac, Sarafem), paroxetine (Brisdelle, Paxil, Pexeva), and sertraline (Zoloft).
• Anticonvulsants: Doctors may prescribe anticonvulsants like pregabalin (Lyrica) and gabapentin to help relieve nerve pain.

Talk with a healthcare professional about the benefits and possible side effects of these medications in managing your fibromyalgia symptoms. 

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Psychotherapy

Psychotherapy can also help you manage the pain from fibromyalgia. Cognitive behavioral therapy (CBT), which helps train your brain and change negative and harmful thoughts, has proven effective in treating people with fibromyalgia.

This therapy can help you cope with the condition and improve your quality of life. 

A 2021 review of studies showed that CBT was effective in reducing symptoms of fibromyalgia, such as pain, stiffness, fatigue, anxiety, stress, and depression. In these studies, CBT was used to work on self-monitoring and cognitive restructuring exercises to reduce the severity of the symptoms.

Another type of talk therapy that can help is called acceptance and commitment therapy (ACT). In this therapy, you learn to accept things out of your control and commit to making changes that can better your life. 

A 2022 study found that ACT has a positive effect on the experience of pain and improved quality of life among participants.

Natural remedies and alternative therapies

At-home practices and natural remedies can also provide relief to your pain. From making sure you’re getting enough rest and sleep to taking supplements, some natural remedies are available to reduce pain in people with fibromyalgia. Some of these include:

• Acupuncture: Acupuncture is a common treatment to relieve pain because it reduces inflammation, relaxes muscles, and improves circulation. A 2021 study found that acupuncture can effectively relieve fibromyalgia pain when combined with other therapies and practices, such as exercise and talk therapy.
• Biofeedback: Biofeedback is a form of therapy that helps you be aware of how your body works and hence control some of its functions. Biofeedback consists of placing electrical pads, sensors, and bands on the parts of your body that ache. Biofeedback is used to treat long-term pain, fibromyalgia, and other conditions.
• Supplements: Researchers have been studying the effectiveness of supplements in relieving fibromyalgia symptoms. These supplements include vitamin D, creatine, and magnesium.

Summary

Fibromyalgia is a chronic condition that causes pain in different points of the body. It also causes fatigue, stiffness, and trouble sleeping. Fibromyalgia has no cure, but there are ways to cope with the pain and other symptoms. 

From medications, such as OTC pain relievers and antidepressants, to talk therapy and alternative therapies like acupuncture and biofeedback, there are different ways to help relieve your pain. 

Lifestyle strategies such as exercising and eating a balanced diet are helpful in managing fibromyalgia symptoms.

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