Categories: HEALTH & WELLNESS

How to Handle a Fibromyalgia Flare Up: Coping Strategies

If you have been diagnosed with Fibromyalgia you know well, the fatigue, stiffness, and the pain. You probably have a medicine cabinet full of anti-depressants, anti-inflammatory, and pain killing drugs. You are following your pharmacological regimen, yet suddenly you are having an acute bout of symptoms. What to do?

Look at your diet. Something triggered your flare up; was it too much caffeine? What have you recently eaten or drank that may have caused your body to send up the red flags? Chocolate? Red meat? Keep a diary. Figure out if diet is the trigger.

If you have ruled out dietary issues, you must next look at your physical activity. Are you doing nothing? Did you do too much? What activity were you participating in just before your flare up? Was a particular muscle or joint stressed by what you were doing. When pain becomes very acute the first thing we want to do is lie down, or curl up somewhere warm and just not move. This natural reaction to pain is probably the opposite of what the body needs. Try some gentle stretching of all the joints. Some gentle yoga moves can really make the body feel better. Stretching releases endorphins which are our natural little pain killers. Once your body is warmed up, get out there and move. Even if you have to bundle up, get outdoors and take a leisurely walk. It may be just putting one foot in front of the other, but keep moving. If weather is not fit for man or beast, get some low impact exercise in a heated swimming pool or join a Tai Chi class. Be sure to discuss appropriate low-impact and cardio exercise regimens with your physician. Physical therapy may be the first step to feeling better.

Lower your stress. Stress causes all kinds of muscle tension in our bodies. Over the course of a day you may find that you are so bunched up that you can’t come undone! Do what you can to lower stress by deep breathing. Practice some deep breathing. Deep breathing is slow, deep breaths, the type that push out the belly with the inhale, and deflate it with a slow exhalation release. This type of breathing will relax tense muscles. Practice daily so you can avoid or deal with the next flare up. A nice soak in a hot bath will ease the cares of the day and comfort aching joints.

Get plenty of rest. Fibromyalgia can keep you up at night, and rob you of a good night’s rest. Avoid caffeine, and alcohol, and take your medications as instructed by your physician. If sleep eludes you, insomnia may be causing your flare ups. Practice your relaxation exercises prior to bed. Quiet meditation may help you to go to sleep, relaxing the body and the mind.

Some of these ideas may not work immediately and may take some practice on your part. Be gentle with yourself, if you cannot find relief it is time to visit your doctor to discuss new treatment options.