Most fibromyalgia sufferers usually have to deal with variation of pain and fatigue. The symptom is mostly due to their emotional state and condition. The stress and depression is definitely will make the symptom and pain become much worse. Therefore to reduce the pain, it will be better for the sufferers to learn how to relax their mind and body, especially their emotion.
Using relaxation technique will assist the fibromyalgia sufferers to stabilize their emotion and spiritual condition, therefore they will able to relax their mind and body. The relaxation technique usually will incorporated the aspects both of mind and body, so the sufferers can achieve good relaxation by using certain body movement and breathing technique.
Using relaxation therapy will help the sufferers to decrease the effect that occurs because of the stress. It will avoid the blood pressure from rising, the heart rate, anxiety and depression will be lowered. It will also improve the oxygen flow inside the body to improve body cells healing and regeneration process.
Relaxation technique could be very effective to help decreasing the fibromyalgia symptoms, and it has been proven many times by many fibromyalgia sufferers.
Here are some relaxation techniques that can be used to reducing the fibromyalgia symptoms;
Deep Breathing - This technique will assist sufferers to reduce the amount of stress by increasing the oxygen level in their body. The lack of oxygen will make your body function ineffectively. The main aspect of this technique is to control and concentrating on the inhaling and exhaling process.
This technique can be performing either in standing or sitting position. Starting by inhaling with your nose slowly until the lungs expanding, then hold it for 3 seconds before you release it slowly from your mouth. Repeat this movement three times per day for 5 to 10 minutes each session.
Meditation - Meditation will help you to acquire relaxation both for the mind and body simultaneously. The main key from this relaxation technique is to focus your concentration on the breathing technique as mentioned above and clearing your mind.
For start, you can sit whether on the chair or on the floor, make sure that your position is comfortable so it will not disturb your concentration. Close your eyes concentrating on your breathing technique and clear your mind from negative thought and replace it with positive thinking. Try to maintain this condition for about 20 minutes.
Progressive Muscle Relaxation – this technique is quite easy to perform and can be used for any muscle group in your body. The technique will help to reduce the muscle’s tension and make them stronger at the same time. It can be perform whether on lying or sitting position.
Start by tensing the target muscles group in your body and hold it for 8 to 10 seconds. Then release your muscles contraction and relax. Repeat the technique for any major muscle groups in your body.
Yoga – This exercise is very popular. The exercise is using a combination of body positioning or stretching, breathing technique and mental exercise to achieve total relaxation. People can perform this exercise on their own with the help of books or videos, or they can enter yoga class that available in many places with the experienced instructor.
Personal Sanctuary – Build a “personal sanctuary” of your own in your home and fill it with your favorite items that can help you to relax and create a stress-free environment. This will be the place to escape from your stress and anxiety and to fill your mind with positive thought.
You will be amazed on just how relaxed you will be, just by spending your time in your special place.
To treat the chronic pain, there are some methods that are often use to relief the suffering. The treatment can go from the prescription medications that are given by physician, over the counter medicine that can be bought from ordinary drug store, to the alternative treatment such as acupuncture or other pain management treatments that are use more natural products and methods.
But, people need to know that there are no single methods from the pain management treatment that can become magic potion that can cure everything. It would be wise to combine several treatment methods to improve the chronic pain treatment to become more effective.
Over the counter drugs, usually are quite effective to help people who are suffering from mild to moderate pain. There are also some topical creams that are available as external medication that is applied on the skin. This medication can relieve mild pain, from the most common muscle cramps to arthritis.
These creams will become a good choice for people which do not like to consume pills, although the creams might not as strong as oral medication. But in many cases, these creams can help well enough to reduce the pain, and there are no bad digestion side effects such as make the stomach upset or causing diarrhea.
But to counter more severe pain, these creams would not be enough to relief the pain. When this situation happens, people must really need to consult with their doctors to provide them with the necessary treatment.
The doctors will be able to prescribe more effective and stronger pain relieving medicine. Some medicines such as Oxycontin or Hydrocodone are quite effective to relieve the pain, but long consumption of these drugs can lead to addiction.
If necessary, doctors can also recommend physical therapy, especially the pain is caused by physical injury. Physical therapists could help the patients to overcome several types pain that are related illness like sport injuries, joint, spine, back or neck pain and many other. In severe cases where the physical therapy and prescription drugs are insufficient in handling the chronic pain, the patients might require surgical procedure to treat the chronic pain.
Most patients and their doctors are believed that modern medicines or drugs are the best solution to relieve the pain. But there are many herbalists practitioner who convince that people don’t have to take medications to help them to relieve the pain.
By using alternative methods such as acupuncture, natural or herbal medication, it will provide great help for people who are suffering from chronic pain. In many cases, acupuncture treatment is very effective to treat and reduce the stress. Some people might get scared by the use of acupuncture’s needles. But, if it performs by the experienced and trained professionals, the treatment is not painful at all.
Here are some simple yet helpful habit in dealing with chronic pain:
Increase the Vitamin D consumption. Research have shown that Vitamin D assist our body to develop stronger muscles and bones, and also help in handling chronic pain.
Proper night’s sleep and rest every night. Our body has the ability to heal itself when we are sleeping. By not getting the proper amount of sleep can causing painful conditions.
Proper nutrient and diet. Avoid foods that contain many with bad carbs and sugars, since these type of foods cause inflammation and pain.
For people who have entered the healthcare field are aware that there is special relation that present between our state of mind, thoughts and emotion with the state of our body’s functions. Stressor elements will induce the “fight or flight” action from our bodies.
This is the basic responses that inform our bodies that we will be having an unpleasant experience. This response can protect us from the potential danger that is threatening our health. The way we interpret stressful element and handling it often have direct effect with the function of our immune systems capacity.
These days there have been enough studies which proofed that relaxation method like a meditation technique could have advantages to reduce various health disorders like irritable bowel syndrome, blood pressure, headache problems, back problems, and even can minimize the neurological pain. Relaxation technique can calm the sympathetic nervous system, therefore our bodies will able to heal much easier.
Our mind, thoughts and suggestions regarding to our diseases could affect the body’s auto-immune system that help us in fighting the disease, controlling the pain, and improve the healing process whether in a negative way or in the positive way. So, the real pain that we are experiencing from our disease could feel much stronger by our own responses and thought that we tell ourselves.
Negative thoughts like, “my disease will never get heal and better.” could increase the pain we are experiencing and making things worse. A person that has chronic self-defeating respond such as this have been proofed to change their inner chemical and constricted their blood flow that diminishes their ability to control the pain. The way we respond to our illness whether in conscious or subconscious, could affect our overall health.
Physical sickness can increase by a negative self-defeating thought and thinking. Stress, depression, worry, panic and anxiety are the most common features that related to the physical pain. Is people are able to manages these symptoms effectively; the pain will become less troublesome.
Learning to deal with anticipatory anxiety by responding rationally, or handling the panic, and controlling the depression are great methods to adaptively responding to pain. Here are few cognitive guidelines to control the pain more effectively:
Make a realistic appraisal for your pain and put it in the right perspective. “If the pain is happen, how bad is my condition?”
Fight the disease, not the symptoms. Rather to fight the symptoms, try to accept it to diminish it.
Take some activities to avert your mind from the pain. Immersing yourselves on your pain will only increase the amount of pain. Meditation, music, light exercise and other activities are great activities to advert your mind from the pain.
Search for a multidisciplinary method to handle your problem. Get help from various healthcare specialists such as; experience physician, massage therapist, physical therapist, psychotherapist or other pain management specialist.
Create a good support system from your closest people such as family and friends. There may also some support groups in your community that help people who are suffering from a variety of physical illness.
Have a positive thinking. Remember, what we tell ourselves will affect both of our physical and emotional well-being.
Rotator cuff inflammation problem is often occurs for people who are regularly practicing the resistance training. This problem usually happens because those people are using the dangerous shoulder exercises or movement when performing the workout.
Bench press – This exercise is very popular for building the chest muscle. It is also will shape the triceps and anterior deltoids. But, unfortunately some people have done it in the wrong way where they let the bar down too far so it touches the chest slightly.
This movement will put excessive load to the anterior shoulder capsule. It is also will make the rotator cuff’s soft tissue get compressed. After a while, this movement will cause inflammation to the rotator cuff or even injury where the shoulder cartilage is damage. This could happen to people who have shoulder laxity and people who have experiencing dislocation.
To perform this exercise safely is that the bar only needs to be lowered until the elbow make 90 degrees angle. This will prevent the shoulder joint to move into the dangerous range. This method must also be applied in push-ups.
Lat pull downs – This workout is originally to strengthen the back, but this exercise can cause problem to the rotator cuff if you pull it down behind the head. This way of pulling will make the humerus pinch the rotator cuff and could tear it. This movement also put a lot of stress to the cervical spine.
The safer way to perform lat pull downs is by pulling it down in front of the head. This will eliminate the injury risk for the shoulder while still targeting the back muscle.
Military press – just like the lat pull downs, this exercise also risky is it positioned behind the head. You will give unnecessary stress to your neck. It will be safer to do this workout in front of the head. It will be better to use a bench that has back support to avoid the low back arching.
Dumbbell lateral raise – many people have done this exercise incorrectly such as lifting too much weight and raising the upper arms more than 90 degrees. This will put too much burden for the small rotator cuff muscles.
The safer way to perform this exercise is to maintain the elbows in comfortable degrees around 20 to 30 degrees, and do not lift higher than the shoulder level. This exercise could harm the shoulder and rotator cuff if it performed incorrectly.
In conclusion, good intentions in the exercise movement could end up with pain or injury for your shoulder when you perform it in the wrong way. The rotator cuff and shoulder joint is very delicate against repetitive movement with heavy weight in exercise.
It will slowly become inflamed and impede your exercise movement. Make sure that you fully understand and mastering the right form before adding on the load and you should not force yourself to perform it if you feel any pain, since it will lead to injury and you will have to stop exercising for a while.