Ease the Pain of Fibromyalgia Naturally: Effective Natural Treatments
Fibromyalgia treatment doesn't always have to be in the form of a prescription drug. These natural approaches may relieve your chronic pain.
Fibromyalgia treatment doesn't always have to be in the form of medication. Natural approaches can help relieve pain, fatigue, and stiffness.
Fibromyalgia involves widespread, persistent musculoskeletal pain as well as fatigue, brain fog, and other symptoms. It can make everyday tasks challenging and significantly affect your quality of life.
Natural and lifestyle therapies are often the first port of call if you’re living with fibromyalgia. Here, we explain some of the options.
Doctors don’t know what causes fibromyalgia, and tests show no signs of inflammation. It may happen because the brain has difficulty processing and regulating pain.
This could mean that your pain threshold is lower than other people’s, so that sensations others don’t notice are very painful to you.
Some drugs can help relieve symptoms, but doctors usually start by recommending lifestyle measures and an integrated approach to treatment involving dietary measures, physical exercise, mind-body therapies, and sometimes supplements.
These may be sufficient to manage fibromyalgia. If not a doctor may then prescribe medication.
Clinical trials show that physical activity is good for fibromyalgia management.
Types of aerobic exercise that may help include:
Aly Cohen, MD — a rheumatology, integrative medicine, and internal medicine specialist and the founder of The Smart Human brand and podcast — has advice on how to exercise when your fibromyalgia symptoms are telling you it’s too hard.
Dr. Cohen suggests working with your health practitioner on pain relief and building up your activity levels as your pain becomes more manageable. She adds that topical over-the-counter therapies that can help manage pain with fibromyalgia include arnica, capsaicin, menthol, and 4 percent lidocaine.
Experts also strongly recommend activities involving both the mind and the body such as:
After 12 to 16 weeks of practicing tai chi, participants scored significantly better in measures for pain, sleep, fatigue, depression, and quality of life.
Various studies have found that acupuncture can help people with fibromyalgia. Acupuncture involves the use of needles to manipulate pressure points in the body.
Anecdotal evidence indicates that acupressure also works on pressure points when applied as a massage, rather than needles. Evidence of its effectiveness is lacking, especially from a scientific research perspective.
Weight management and adaptations to your diet may make fibromyalgia easier to live with.
Cohen explains that humans often don’t get the nutrients they need to keep their bodies healthy. This can be particularly harmful for people with fibromyalgia.
She recommends working on your diet, sleep, and other factors before looking at medications or supplements.
It may be that if you boost your overall well-being, fibromyalgia will feel easier to manage.
But there’s not enough research to confirm that they are all helpful for people with fibromyalgia. Check with a doctor before making dietary changes to ensure they are safe and suitable.
Certain supplements may help reduce oxidative stress and inflammation in people with fibromyalgia.
There’s currently not enough evidence to show that any supplements have a significant effect on fibromyalgia.
Dr. Teitelbaum, a senior author on eight studies looking mostly at natural treatments for fibromyalgia, also recommends a “multivitamin high in B complex, B12, and magnesium, as these are critical for energy production.” He adds, “As with medications and many things, some help and some don’t.”
If your vitamin D3 levels are low, supplements may benefit your overall mental and physical health, giving you a better chance of feeling well with fibromyalgia. If you need supplements, Cohen recommends choosing the best quality product and always take the correct dose.
Cohen adds that there’s no magic solution or supplement to resolve fibromyalgia, and especially if you’re not already working on your overall health.
Always ask your doctor before starting a new supplement.
Fibromyalgia often occurs with anxiety and depression. The fear and stress of experiencing symptoms, for instance, when exercising or working, can aggravate the experience of living with fibromyalgia.
Stress reduction techniques may help you become more aware of your body, recognize what you can and can’t do, and feel calmer and more in control.
Cognitive behavioral therapy (CBT) is a counseling technique that helps you find new ways to approach life’s challenges.
Cohen also recommends:
Kimberley Dupree Jones, PhD, RN, a professor and an associate dean at Emory Nell Hodgson Woodruff School of Nursing, has been a fibromyalgia researcher and clinician for 25 years.
According to Dr. Jones, “The truth is there is no single medication, procedure, or surgery to make people significantly better” but “dozens of little things [...] make the most difference.” Jones adds, “You can still have a successful productive life. Look at Lady Gaga, who speaks openly about her life [fibromyalgia].”
Consistent sleep patterns can improve your sleep with or without fibromyalgia.
Good sleep hygiene can help prevent disturbed sleep, ensure you get enough sleep, and help you feel more awake during the day. It may help you feel better with fibromyalgia.
Your doctor or therapist can help you with these strategies.
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