7 Tips for Preventing a Fibromyalgia Flare-Up

Fibromyalgia, pain management, Mervet Saleh, MD,  ohio institute for comprehensive pain management inc.

From the chronic pain to brain fog, life with fibromyalgia can be challenging and affect many aspects of your life. But after a rough night’s sleep or an especially stressful day, a fibromyalgia flare-up may make you want to spend the entire day in bed.

Mervet Saleh, MD, and her team of pain specialists at Ohio Institute for Comprehensive Pain Management, Inc., doesn’t want your fibromyalgia to determine your life choices. Taking care of you and your health puts you back in control and may help prevent a fibromyalgia flare-up.

1. Make exercise part of your daily routine

Exercise may be the furthest thing from your mind when you’re dealing with chronic pain, but getting up and moving is what your body needs to redirect your pain signals and prevent a flare-up. You may experience some pain when you first get started, so go slow and work yourself up to at least 30 minutes of regular activity most days of the week.

Go for a walk or a swim to move your muscles and clear your mind. If feel too tired to move, stretching may wake both you and your muscles up.

If you’re struggling or you’re not sure where to start, we recommend a few sessions with a physical therapist to set up an exercise program that matches your fitness level and health needs.

2. Relax with a massage

In addition to being a treat for you, a massage offers therapeutic benefits to help reduce pain and risk of a fibromyalgia flare-up. The kneading and manipulation of your skin, muscles, and tissue stimulates your body to release chemicals that reduce pain.

Plus, massage helps your muscles relax and improves range of motion in your joints. It may also relieve tension and anxiety, and help you get a better night’s sleep.

3. Eat a healthy diet

Food is your body’s source of energy, so fill your diet with healthy choices, including fruits, vegetables, whole grains, lean sources of protein, and healthy fats, to maximize energy levels and nutrient intake. While coffee may be your go-to for a quick pick me up, you may want to avoid caffeine to prevent a fibromyalgia flare-up. Too much caffeine can also affect sleep.

Low vitamin D levels are common in people with fibromyalgia and may be linked to pain. We can run a blood test to measure your levels and determine if you would benefit from a supplement. Good food sources of vitamin D include milk, yogurt, salmon, and egg yolks.

4. Incorporate some me time

No doubt about it, life can be stressful, and too much stress in your life may lead to a fibromyalgia flare-up. Be sure to incorporate a little me time everyday to help you cope with stress and better manage your pain.

It can be as simple as listening to your favorite music in the car on your way to the office or relaxing with a good book before you go to bed. You may also find meditation, yoga, or a short walk helpful.

5. Develop a sleep routine

Getting a good night’s rest is difficult when you’re dealing with chronic pain and other conditions associated with fibromyalgia like restless leg syndrome. Setting up a sleep routine may improve the quality of your sleep and help you shake chronic fatigue.

We recommend you go to bed and wake up at the same time every day and limit naps. You should also avoid screen time right before bed, and instead read a book or take a bath to help you relax. Keep your bedroom at a comfortable temperature, and if you can, invest in a good mattress and pillow for adequate body support.

6. Commit to find treatments that work

No one treatment works for all when it comes to managing fibromyalgia symptoms. At Ohio Institute for Comprehensive Pain Management, Inc., we work closely with you to develop a treatment plan that helps control your pain and improves your overall quality of life. It may take some time to find what works, but you can live a happy and healthy life with fibromyalgia.

7. Pace yourself

Most importantly, when it comes to preventing a fibromyalgia flare-up, you need to pace yourself. Try to stick with a routine that keeps you active, even when you’re not feeling up to it, but be careful not to overdo it when you’re feeling good.

 

Fibromyalgia is a chronic pain condition that can feel overwhelming at times, but we want you to know that you can take control of your pain and your life.

To get help with your fibromyalgia, call Ohio Institute for Comprehensive Pain Management, Inc., or schedule a consultation using the online booking button.

You Might Also Enjoy...

The Dangers of Tech Neck

You don’t have to be deep into high-tech to develop “tech neck.” If you spend too much time hunched over a computer, tablet, or smartphone, the weight of your head is enough to exert damaging pressure on your slender, delicate cervical spine.

5 Helpful Tips to Alleviate Your Sciatica Pain

Something got on your last nerve. Your sciatic nerve, that is. Do you just have to grin and bear it when your sciatic nerve flares up, shooting pains from your butt down to your thigh? Or can you soothe the ache of sciatica at home?