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If you’ve been diagnosed with fibromyalgia and you don’t want to, or can’t take the powerful SSRI medications offered to treat it, you may be interested in looking at other, gentler ways to manage your condition.
Swimming
A recent review of eight studies found that pool exercise reduced pain, improved sleep and improved the mood of fibromyalgia sufferers for up to two years after a course of exercise and was shown to have greater benefits than land exercise. The review authors wrote:
"Pool exercise may be better tolerated as an initial means of exercise by individuals with arthritis in weight-bearing joints (because of water buoyancy) or by individuals who fear exercise will exacerbate their pain. Pool exercise can be an effective intervention for individuals with fibromyalgia."
Plan a regular trip to the swimming pool or book a gentle water aerobics class and see if this benefits you.
Acupuncture and Electro-acupuncture
Several studies have found that acupuncture or electro-acupuncture can ease fibromyalgia. For instance, in one study 70 patients were divided into two groups. One group of 36 had electro-acupuncture and another had a sham treatment. The researchers found that, "Seven of the eight outcome parameters showed a significant improvement in the active treatment group whereas none were improved in the sham treatment group. Differences between the groups were significant for five of the eight outcome measures after treatment. Electro-acupuncture is effective in relieving symptoms of fibromyalgia."
Use a TENS Machine or Heat Pack
Using a TENS machine can provide temporary relief from the symptoms of fibromyalgia. TENS machines send tiny electrical pulses into your back, via electrode pads. These pulses stimulate your body’s natural production of the hormone endorphin, which is the body’s natural painkiller. If you suffer from back or abdominal pain, the sensation of the electrical pulses can also scramble over the sensation of your pain.
You cannot use this method in water or if you have a heart condition or a pacemaker fitted. Doctors have provided some patients with artificial heat packs to ease their pain. You could ask your doctor if anything like this is available or try it yourself at home with lavender wheat bags that can be heated on a radiator and placed on your painful areas. Even a warm bath might have a similar effect.
A study in the Journal of Rehabilitation Medicine found TENS to be helpful for fibromyalgia sufferers. "After instruction, the patients treated themselves using a portable device providing superficial warmth (42°C) or a transcutaneous electrical nerve stimulation apparatus. After 3 weeks the patients switched therapy. Median pain intensity in patients using warmth therapy decreased from 77.5 on the numerical rating scale before treatment to 62.5 after treatment and in patients using transcutaneous electrical nerve stimulation from 80 to 62.5. Ten patients reported a reduction of 20 units or more on the numerical rating scale after warmth therapy, as did 10 after transcutaneous electrical nerve stimulation. Sensory stimulation with superficial warmth or transcutaneous electrical nerve stimulation yielded comparable temporary pain reduction in patients with fibromyalgia. Both procedures are self-administered, safe and in¬expensive."
Have a Raw, Vegetarian Diet
Research has shown that those who eat a raw, vegetarian diet have a significant improvement in their fibromyalgia symptoms. Cutting out sugar from your diet has also been found to help and in any case, too much sugar depresses your immune function which in turn will make the problem worse.
A study, published in BMC Complimentary and Alternative Medicine, said:
‘Thirty people participated in a dietary intervention using a mostly raw, pure vegetarian diet. The diet consisted of raw fruits, salads, carrot juice, tubers, grain products, nuts, seeds, and a dehydrated barley grass juice product. Significant improvements were seen in shoulder pain at rest and after motion, abduction range of motion of shoulder, flexibility, chair test, and 6-minute walk. 19 of 30 subjects were classified as responders, with significant improvement on all measured outcomes. This dietary intervention shows that many fibromyalgia subjects can be helped by a mostly raw vegetarian diet.’
Sources:
BMJ 1992;305:1249-1252 (21 November), doi:10.1136/bmj.305.6864.1249
Journal of Rehabilitation Medicine, Vol. 41/2009, 7/June, pp. 557-562
http://www.biomedcentral.com/1472-6882/1/7
Curr Opin Rheumatol. 2007 Mar;19(2):168-73.
Joanna is a freelance health writer for The Mother magazine and Suite 101 with a column on infertility, http://infertility.suite101.com/. She is author of the book, 'Breast Milk: A Natural Immunisation,' and co-author of an educational resource on disabled parenting, in addition to running a charity for people damaged by vaccines or medical mistakes.
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