Wednesday

What exercise works for fibromyalgia?

What exercise works for fibromyalgia?

This article explains the best exercise for fibromyalgia. It has evidence to back it up. It may also be that it is my favorite activity for reducing muscle tightness and helping me maintain my muscle strength. 

Exercise is often the last thing we feel like doing when living with fibromyalgia and many people find that walking, which is often suggested, aggravates the pain for days after. 

Walking in warm water or water aerobics may be the solution if it is accessible to you.

Physical therapy in warm water has been effective and highly recommended for people with fibromyalgia. The natural buoyancy of the water is what makes it easy to do. The warm water is comforting and relaxes the joints and the muscles. Many studies have shown that walking in water is one of the most popular interventions used which significantly lowers ratings of fatigue after exercise and reduces the delayed onset muscle soreness that many of us with fibromyalgia get.
If you have fibromyalgia pain, you're likely clenching right now.
"Clenching is an involuntary reaction to stress," says Doris Cope, MD, director of Pain Management at the University of Pittsburgh Medical Center. "People tense their muscles, and probably don't even realize they're doing it. That reduces blood flow to the muscles, which causes pain."
That's why moving in warm water is great for reducing pain as it relaxes the muscles and gets blood flow to the muscles and tendons.

Hydrotherapy is a recommended course of treatment for patients with any type of chronic pain condition. Hydrotherapy reduces pain by promoting normal movement, increasing muscle length, and increasing muscle strength and control. Conditions that may benefit include fibromyalgia, complex regional pain syndrome, and longstanding musculoskeletal conditions. ~ Hydrotherapy India

You don't need to be a swimmer to join in a water exercise class: at the group I joined many people stood in the shallow water and hung onto the railing to do the movements and there was no swimming or floating involved.  There was even a hoist to lift some people, who could not manage the stairs, into the water.

I personally find exercises in warm water essential to soothe my pain and turn it down. 
I do weekly classes of hydrotherapy and research has been done to explain the importance of this strategy for managing fibromyalgia, as long as these aquatic classes were maintained. 

hydrotherapy for fibromyalgia

Check out the link above which includes information about studies from Spain done on water aerobics. These studies were done at the University of Extremadura, Spain, and the University of Evora, Portugal, and published in the journal Arthritis Research and Therapy.

The study showed participants experienced an improvement in their fibromyalgia symptoms including 
(1) mobility,
(2) self-care,
(3) daily activities,
(4) pain and discomfort, and
(5) anxiety or depression.

The results of a 2019 study published in Physical Therapy stated that “aquatic exercise produced sufficient muscle activation, intensity, and exertion.” It also noted that aquatic physical therapy showed a reduction of pain compared to regular or “land exercises.” In fact, the pain was noted twice as frequently in patients who exercised out of the water. 

What is hydrotherapy used for? 
According to Michigan Medicine hydrotherapy is used to treat many illnesses and conditions, such as arthritis; depression; headaches; joint, muscle, and nerve problems; sleep disorders; and stress. 

Where can I do hydrotherapy?
Many hospitals, fitness centers, and public aquatic centers have classes of varying levels of fitness. An aerobic-type class would NOT be suitable but many seniors classes or lessons for people with arthritis would address the common physical challenges. 

What are other names for hydrotherapy?

Hydrotherapy is also called water therapy, aqua physiotherapy, aquatic physical therapy, or aquatic therapy. 


What temperature should the water be for hydrotherapy?
The water temperature of a therapy pool is generally between 88 and 94 degrees Fahrenheit (31.11 °Celsius and 34.44 °Celsius) because this has been proven to relax muscles and decrease stiffness, which makes it easier to move. 

SOURCES
Water Exercise and Fibromyalgia Pain from WebMD
Research Article in the journal Arthritis Research and Therapy.

Tuesday

Trying Acupuncture for Fibromyalgia

Acupuncture stimulates the body’s ability to resist or overcome illnesses and conditions by correcting imbalances. Acupuncture also prompts the body to produce chemicals that decrease or eliminate painful sensations. Find out here how I am going with my acupuncture treatments for fibromyalgia.

Acupuncture for Fibromyalgia


The ancient art of acupuncture has been used in Asia for centuries to treat many conditions and relieve pain. It's now being used in the United States and other Western countries to ease everything from low back pain, to nerve pain (such as painful shingles rashes), to headaches, fibromyalgia, and menstrual cramps and more. HARVARD MEDICAL SCHOOL

Well, I've had 5 acupuncture treatments now over 5 weeks.
I don't even feel the needles go in.
They are in my arms. legs and feet.
I enjoy the peaceful lying still even though I cannot move much. (I have to keep really still as I don't even really know where the needles are specifically, just generally)

I feel better in myself after the 4th treatment - a well-being, positive, happy feeling like I know I can get better.

Here are the improvements I've seen in 5 weeks:

My blocked head feeling halved after the first treatment.

I have not had the severe pain in my shoulders or hips for 5 weeks and I was getting it usually once a week.

My aches and pains in legs and arms feel distant - still there, but distant.

I am not taking any medications (not even ibuprofen or Paracetamol).

I am not as tired. That extreme exhaustion has gone.

I no longer feel cold all the time

I have started sweating - I have not perspired for 20 years - so this is a good thing.

My sore throat - usually constant - is sometimes gone.

So all in all, to me. these are amazing improvements from doing acupuncture.

I will definitely be continuing.


Acupuncture for Fibromyalgia
There are hundreds of acupuncture points (called acu-points) along the body’s 14 major meridians (energy-carrying channels). Sixteenth-century Chinese doctors used the term “Qi” (pronounced “chee”) to describe the energy that flows through meridians. The belief is that illness is caused by a disruption of Qi, which leads to an imbalance of energy. Acupuncture can correct this energy disruption. CLEVELAND CLINIC

You may be also be interested in this article that show findings that acupuncture has a clinically relevant effect on chronic pain.
Also on this blog:

Wednesday

Homeopathy effective in fibromyalgia

Homeopathy effective in fibromyalgia - a study

Fibromyalgia is not a terminal illness but it does affect quality of life considerably with chronic musculoskeletal pain in the neck, shoulders, back, hips, arms, and legs.

There are also many other symptoms besides pain.

Conventional medicine does not offer a solution in my opinion.

A study has shown that Homoeopathy is effective in treating patients suffering from fibromyalgia. 

This study was a double-blind, randomized, parallel-group, placebo-controlled trial of homeopathy. It was conducted by the Department of Psychiatry at the University of Arizona, Tucson, USA. Participants reported less tender point pain, better quality of life, global health and less depression compared with those on placebo. Read the full article at Pub Med

MY EXPERIENCES WITH HOMEOPATHY

I personally have been very pleased with my results in working with a homeopath who specializes in what is called classical homeopathy. The homeopathic treatment is not about treating specific symptoms but about treating the individual as a whole and symptoms from body, mind, and spirit are considered. 

Homeopathic remedies are made from plants, minerals, salts, and animal products in minute, safe doses. The treatment is taken in the form of tiny tablets or drops. The first consultation is often 1 hour in length with many questions asked by the practitioner. A follow-up appointment is then needed to see how the treatment is going and make any adjustments in medication required.

Read more about Homeopathy helping Fibromyalgia


Homeopathy effective in fibromyalgia

FAQs about Homeopathy

How do I take homeopathic medicines?

The Homeopathic medicines, whether drops or tablets, are placed under the tongue where they will dissolve. It is preferable to take homeopathic medicines apart from food, drinks, or cleaning the teeth. The dosage will be shown on the label on the container.

Are homeopathic medicines safe?

The small doses used in homeopathic medicines make them extremely safe. It is of course important that they are prescribed by a homeopath.

What other precautions should I take when using homeopathic medicines.

Wait 30 minutes before or after eating, drinking, or brushing your teeth when taking the homeopathic. 

Store the medicines in a dark, dry place away from strong smells such as coffee, peppermint, or spearmint. 

When on a course of homeopathic treatment avoid using substances with a strong aroma like aromatherapy oils, creams or sprays for muscle sprains, or other products, containing eucalyptus, menthol, etc. 

Sunday

Fibro and Weight Gain

I am talking about the difficult topic of fibromyalgia and weight gain and sharing some simple suggestions I have discovered.
Fibro and Weight Gain

Many people with Fibromyalgia are overweight including me. 
For me, it is the most humiliating side of this disease because people in our society judge you for being overweight and think you are lazy. 

Some people, including doctors, even think that Fibro is caused by our weight gain and that if we lost the weight we would no longer have our symptoms! 

When I first got Fibro I gained over 25lbs and have found it very difficult to lose this extra weight. I have tried many weight loss programs including Weight Watchers, Optifast and a hospital dietician program. After putting a lot of effort in and doing these programs for many months I had no lasting success. I feel these programs have caused more health problems than the small amount of weight lost and then regained!

I was very pleased to find a simple, good article about Fibromyalgia and Weight Gain from Health Central. 

It gives 4 reasons for weight gain in fibro:
  • Lack of Sleep.

  • Neuroendocrine Abnormalities. This is to do with hormone deficiencies.

  • Decreased Activity. Because of the level of pain.

  • Medication.

It also gives good and different Weight-loss Strategies that I have not tried before :

  • Eat a High-protein, Low-carbohydrate Diet.

  • Eat proteins first.

  • Eat until you’re full.

  • Give yourself a Break from a diet on weekends.
To give an example of how complex an issue weight loss can be for people who have fibromyalgia I will just share one excert from the article:

One of the primary symptoms of FM is the inability to get the deep, stage 4 restorative sleep we need. Recent studies have shown that people who do not get adequate amounts of sleep are more likely to gain weight. Lack of sleep causes a reduction metabolism and an increase in appetite, particularly a craving for high-carb and high-sugar foods.

 

Cycle of sleep and weight problems in Fibromyalgia
Cycle of sleep and weight problems in Fibromyalgia

So as you can see it is a vicious cycle and everything is interconnected and conspiring against maintaining our weight. And this is just the sleep side of things!

You can read the full article here . This article is written by a doctor who has Fibromyalgia since childhood - Dr Mark Pelligrino - and I am going to follow these suggestions and hopefully lose a little weight. He has written a book about fibromyalgia which has these weight loss tips in it called Inside Fibromyalgia.

Thanks for reading this.

Have you had success with losing weight and have fibromyalgia? I would love to get any of your suggestions to help me here.

Fibromyalgia and Weight Gain
Fibromyalgia and Weight Gain and what I am trying to reduce weight.

Monday

An effective treatment for fibromyalgia?


An effective treatment for fibromyalgia?

Dr. R. Paul St. Amand is the Assistant Clinical Professor Medicine, Endocrinology Department at UCLA, USA and he is continuing his treatment for fibromyalgia called the Guaifenesin Protocol.

He says Fibromyalgia, or "Fibrositis" as it was then called, was first described in 1843 as a type of rheumatism "with painful hard places."
I have never heard this description of the "painful hard places" before but definitely have them in my neck, shoulders and right thigh.

So what is this treatment and what is guaifenesin?
It is a uricosuric, which means it increases the excretion of uric acid from the blood serum into the urine. It is believed to cure fibromyalgia by removing excess phosphate from the body.


an effective treatment for fibromyalgia?


The Guaifenesin Protocol
"We begin patients with 300 milligrams of long acting guaifenesin twice a day for one week. Feeling distinctly worse suggests adequate dosage and patients remain on that amount. This suffices for only 20 percent of patients; if symptoms do not worsen, we increase to 600 mg. twice daily. Reversal begins for 80 percent of patients at one of these two levels leaving 20 percent who will need more. "

This is from Dr Amand's website - it sounds a bit complex to, so if I am going to try it I will need a doctor who knows about this treatment and also to be really believing that is going to work.

Our treatment is not for those lacking courage. It calls for patient skills and, hopefully, physician assistance. Remember, reversal of the disease reproduces past symptoms and may cause new or long-forgotten ones to re-surface. The intensity of these early cycles often causes concern during the initial weeks of treatment. Such symptoms are not guaifenesin side effects.

Book to read: What Your Doctor May Not Tell You About Fibromyalgia: The Revolutionary Treatment That Can Reverse the Disease by R. Paul St. Amand, M.D. and Claudia Craig Marek, published by Warner Books.

Below is a Body Map with a Symptom Checklist which you can download...


Get this Printable Body Map with Symptom Checklist from Dr Amand's site.

I am not recommending this or any other treatment or product - I am writing about it to inform you of a possible treatment to check out. I am an Amazon affiliate not an affiliate of Dr Amand. As an Amazon affiliate I earn from qualifying purchases, at no extra cost to you and thank you. 

Wednesday

FMS Detective



is it really fibromyalgia
So it seems to me that Fibromyalgia is a name which is given when no other diagnosis can be found for these myriad symptoms that we live with - pain, cognitive problems, nerve problems, muscle problems and so much more.

With me doctors ruled out Multiple Sclerosis (MS), Lupus, Myasthenia Gravis, Lambert - Eaton Syndrome and many other conditions.

No clear test results heading us in a specific direction then lets just say Fibromyalgia and wait. It is not life threatening. (what the neurologist said)

The pain specialist I was referred to, explained that it is an overlap syndrome - it could be autoimmune, it could be endocrinological or it could be an infection. He even drew a diagram to explain it which looked a bit like this one from Immunopaedia...
The complex interplay between genetic factors, environmental triggers,
and regulatory aberrations of the immune response
responsible for the development of autoimmune disease 


Treat it all the same. (what the pain doctor said)

Well the treatments - and I've tried a few - are not working.

So here I go again looking for a clue, looking for something that will make me better.

Today my hypothesis will be focused around the autoimmunity link? Why? Because I have been told I have an autoimmune condition by a professor and also I already have been diagnosed with Hashimoto's Thyroid which is autoimmune hypothyroid condition. Also all the specialists seem to think the symptoms are autoimmune as they keep trying to rule out autoimmune conditions like MS.

So my assumption is that my "Fibro" is caused by my autoimmune system. I will :
  • Look at the autoimmune system in general as it may be impossible for me to diagnose my own condition as there are over 100 known autoimmune diseases.
  • See what is recommended to help the immune system i.e. what general things can I do to feel better?
  1. "your immune system attacks healthy cells in your body by mistake" MEDLINE PLUS
  2. "In many people, the first symptoms are being tired, muscle aches" MEDLINE PLUS
What is recommended to treat immune system
Disease modifying antirheumatic drugs (DMARDs) suppress the body's overactive immune and/or inflammatory system
This is going to be a long process so check out what I find here

Saturday

Trying new treatments for Fibromyalgia

treatments for Fibromyalgia

I have decided to lay off the medications for a while and try what are sometimes called Complementary or Alternative Therapies.

These include:

First of all I am going to investigate the ancient Chinese system of Acupuncture in which fine needles are inserted in the skin at points along lines of energy called meridians. .Has anyone tried acupuncture for their fibromyalgia? I would love to hear from you.

does acupuncture help fibromyalgia?
I am trying acupuncture to reduce the pain and fatigue of fibromyalgia.
This is amazing information about Fibro and Acupuncture: A trial, conducted by the Mayo Clinic, found that acupuncture "provided significant improvements in a variety of symptoms associated with fibromyalgia, with the effects of care often lasting several months". ACUPUNCTURETODAY

In this trial 50 patients who had tried other treatments for relief, without success, either had acupuncture or simulated acupuncture. They were not told which treatment they received. After 6 sessions they reported improvement in symptoms of pain, anxiety and fatigue. I personally do not get anxiety but have decided to try acupuncture for my pain and fatigue. I will keep you posted.

I would love to know what alternative therapies you have tried. I have sometimes used homeopathy, magnets, meditation, diet, and my favourites myofascial massage and hydrotherapy.

treatments for fibromyalgia
I am trying alternative therapies to reduce the pain of fibromyalgia.

You might also like to read: Homeopathy for Fibromyalgia

Monday

Learning Curve with Fibromyalgia

Learning about Fibromyalgia
I am always learning a lot about Fibromyalgia even though I thought I knew a lot about it.

I was diagnosed with Fibro a long time ago. When I was first diagnosed I was under the misunderstanding that Fibro or FMS was the same as CFS - Chronic Fatigue Syndrome.  I learnt very early on that it wasn't true.

I was also one of those people who judged people with Fibromyalgia. This judgement came from lack of understanding about the condition. So now I have been on both sides of the coin - both the judger and the judged.

I also believed that Fibromyalgia had a stigma about it and that it was a diagnosis given when doctors could not find anything else wrong. I now know that it is a true condition.

Learning Curve with Fibromyalgia
I believe that it is difficult to educate the general population about Fibromyalgia. People just don't really want to know and they are overwhelmed with so much information about so many different things.

I believe that understanding is rare but Fibromyalgia is not.
 "Fibromyalgia is one of the most common types of chronic pain disorders. It is estimated that more than 5 million people in the United States have fibromyalgia." FIBROCENTER 

I believe that with any chronic condition you have to constantly educate yourself about your disease.

This year I have learnt new things about Fibromyalgia including - Fibromyalgia Patients Have Decreased Brain Connectivity in some regions of the brain, that CBD oil and low dose naltrexone (LDN) are both being used in treating Fibromyalgia. 

Learning to live with a fibromyalgia diagnosis is often overwhelming at first, and the learning curve can feel steep. You're not just managing pain - you're adjusting to a new way of understanding your body, energy, emotions, and lifestyle. Here’s a breakdown of what the learning curve typically looks like, and how to navigate it with more clarity and confidence.


📉 The Learning Curve of Fibromyalgia: A Realistic Overview

🧠 Stage 1: Understanding the Diagnosis

“What is happening to me?”

  • Common Feelings: Relief (finally a name for the symptoms), disbelief, confusion, grief

  • Key Challenges: Accepting it’s chronic, navigating misinformation, dealing with stigma

  • First Steps:

    • Learn about central sensitization (your nervous system is overreactive to pain/stimuli)

    • Understand that it’s real, even if invisible

    • Find a doctor who takes it seriously


📋 Stage 2: Tracking and Identifying Triggers

“What makes it better or worse?”

  • Common Symptoms: Widespread pain, fatigue, brain fog, sleep disturbance

  • Key Tools:

    • Keep a symptom journal (sleep, activity, food, pain levels)

    • Identify flare triggers: stress, overexertion, weather changes, poor sleep, certain foods

  • Start slow: You don’t have to figure it all out at once


⚖️ Stage 3: Lifestyle Adjustment and Self-Management

“How do I live with this?”

  • Learn pacing: Avoid the “push-crash” cycle of overdoing it on good days and crashing after

  • Start low-impact movement: Gentle yoga, walking, tai chi

  • Focus on sleep hygiene: Crucial to managing symptoms

  • Experiment with diet: Some find symptom relief by reducing gluten, sugar, or processed foods

  • Mind-body techniques: Meditation, mindfulness, CBT, or ACT can help manage the emotional toll


🧩 Stage 4: Treatments and Trial-and-Error

“What actually helps me?”

  • Medications: Low-dose antidepressants (e.g. amitriptyline), gabapentin, pregabalin, or duloxetine may be helpful—but effects vary

  • Supplements: Magnesium, CoQ10, vitamin D—talk to your doctor

  • Topical pain relief: Tiger Balm, lidocaine patches, Voltaren gel

  • Professional support: Pain specialists, physiotherapists, occupational therapists, or therapists who understand chronic illness


💬 Stage 5: Advocacy and Mental Resilience

“How do I build a life with this?”

  • Learn to say no without guilt and prioritize energy

  • Find a support system: Online communities, local support groups

  • Manage flare-ups with compassion, not blame

  • Deal with the invisible illness issue: Some people won’t understand—you don’t need their validation

  • Explore purpose and joy beyond productivity


🌱 It’s Not Linear

  • You’ll move back and forth between stages.

  • Flare-ups can knock you down even when you think you have it handled.

  • Self-kindness is the most important skill you’ll ever learn in this process.

If you are new to Fibromyalgia you may be interested in the following information so you can start your learning curve:

NEW BELIEF: No 1. You can teach an old dog new tricks if they are willing to learn.

Sunday

Finally Facing Fibromyalgia


I am Finally Facing Fibromyalgia
It has been 10 years now and nothing has changed except that I am finally facing the diagnosis of the dreaded Fibromyalgia. It is a chronic pain condition which means that I have had constant pain for over 3 months and in all four quadrants of the body. 

When I say facing it I mean accepting it. This has taken me a long time. 

All my symptoms fit.

These are the main symptoms of Fibromyalgia:

symptoms of Fibromyalgia

I don't have headaches or irritable bowel syndrome or painful menstrual periods but I have all the other symptoms listed plus some.

I cannot ignore it any more. So I am definitely accepting it. 

So I wonder what will be different in my day to day life ??

How will I explain Fibromyalgia to my family and friends?

What will I try to help my symptoms?

What will actually work
to reduce my symptoms?

You can follow along with me here on my blog to discover what works to help Fibro, FMS, Fibromyalgia, FM, the most misunderstood invisible illness (or whatever you want to call it!)

As an update here are just a few of the things I have tried to help reduce my fibromyalgia symptoms:
Tiger Balm for quick flare up pain relief
Hydrotherapy: my all time favourite treatment.

What have you tried? I would especially love to know what works for you to reduce some of these pervasive and annoying fibro symptoms.