4/8/10 A new study suggests that small increases in everyday activities like gardening, housework or even taking stairs instead of an elevator, can improve pain and increase function in people with fibromyalgia.
Researchers at Johns Hopkins University in Baltimore split 84 people with fibromyalgia who were inactive to two groups: one that was asked to attend fibromyalgia education classes, and another that was assigned to engage in 30 minutes of what they called ‘lifestyle physical activities’ on five to seven days of the week for 12 weeks.
They defined lifestyle physical activities as everyday activities like vacuuming, walking or scrubbing the shower.
Participants were told the proper intensity level for these activities would cause them to breathe a little heavier but would still allow them to carry on a conversation and that the 30 minutes could be spread throughout the day, rather than accomplished all at once.
Researchers relied on a questionnaire that allowed participants to report their results. At the end of 12 weeks, participants said they did not experience differences in terms of fatigue or depression. But those doing lifestyle activities did perceive that they had less pain and were functioning better than those who were only getting education and support.
The study was published in the journal Arthritis Research & Therapy.
“To me, the big news is that getting people with fibromyalgia just to do a little more physical activity can reap benefits,” says Kevin Fontaine, PhD, the lead author and an associate professor of Medicine at the Johns Hopkins University School of Medicine. “Anything is better than nothing, and our hope is as people do short bursts of activity perhaps they start to feel better and can start to transition to exercise.”
Fibromyalgia is a condition that causes pain and tenderness all over the body. The condition affects an estimated 2 percent of Americans, and is more common in women than in men.
through all the fibro info sites and this site I think as well. I have read much info on web and many books mostly written by people who don't have this and have no idea what it is , they usually are very negitve with what they say about it and us as well, you dont need to fill your head with these negitive peoples garbage either . I have to really good books I want to tell you about that are written by an M.d. doctor who has both fibro & myofascial pain disease and she had to stop working because of it . Who better is going to know how we feel and what we go thru and also have the correct medical information for us.
She has a website that has a lot of helpfull info on it, you will have to look for it in search on the web by her name. Most of you..if you will buy these books you are going to find out that you also have myofascial pain Many doctors dont know much about this as well . I can also tell you that I watched a report about fibro & docotrs and they said that you would be better off finding a younger doctor because they are more likely to stay up on all current information and all the trail studies. That most older doctors are set in there ways and don't stay up on all the current info and think they know it all. Now that is not a good thing is it ? here are the name of the books. Also one more note this doctor is the national spokes person for fibromyalgia with the arthritis foundation. Every year she has a big conferrence in Orange county California, it is split up into to different conferences one side she teaches the doctors & medical community about these two subject and the other one is for people suffering with these illness. I wish I still lived in CA. because I would go. These books can be found on amazon.com they were about 50.00 at book store but I got them for about 13.00-15.00 a piece on amazon . Many even on ebay you can find, but please note the copy rite date because these books have been updated many times with the most current info and you don't want to buy one that is outdated.
You really want both books because the one has more info detailed info about fibro and the other one tells about the fibro & the effect with it & myofascial pain . I promise you, you will not be disapointed with these books. They are the best I have found.
The Fibromyalgia advocate
by Devin Starlanyl
Fibromyalgia & Chronic Myofascial Pain a survival manual.
by Devin Starlanyl &
Mary Ellen Copeland
The thing about the pain meds if you take something and it makes you loopy then take half as much, if there are a lot of side effects then you need to keep changing till you find what works for you. I know there are a lot of people who take20-60 plus pills a day and I'm telling you that is not good. You really have to change your way of thinking the way you eat and how you take care of yourself exercise is the best medication of all it will help you feel better after you do it awhile and will help you sleep better and it help[s with your mind giving you peace. Stretching as in yoga is very important because it keeps your body limber where you can get around and gives you peace in your mind . Also meditation does wonders for your mind and gives you a peace as well as God . Yes I am A christian but you don't have to be one to be in the group. I will make refferences to God here and there so if you don't like that then don't come but I will not have people comming saying negitive about God in the room, so please just know that. I am not going to try to save you, that's not my job but I am not afriad to refference to the almighty who made us all. I love you all and wish you much peace love joy and happiness. I am sorry for some of the mispelt words like a lot of you I cant remember anything which included spelling three letter words at times. lol Plus there is no spell check and I didnt feel like looking it all up in the dictionary like I usually do because both of my posts were so long.
T
Now, I had always been a very active person. Since I was a teenager I had been riding horses, and still owned, trained, and rode my own horses, my husband and I had sled dogs for the past 12 years, and I cross country skied and snowed shoed too.
I had experienced pain in my back and in between my shoulder blades and neck area for years, but I chalked it up to my active way of life. Now I finally knew what it was really from. I knew other people that were active in sports and they did not have daily pain like I did. They did not tire out early in the day and have to push themselves to get things done.
In 2005 I had to stop driving the bus and I found a few little odd jobs to keep me going financially for a while, then I got to the point where I could no longer work at all. In 2007 the FM pain moved into my feet, ankles and knees, which makes exercise nearly impossible and I have gained 60 lbs since 2004.(incidentally I fired one of my doctors in 2007 for telling me my problem was my weight gain. She said I was obese, and that my pain was due to my weight gain and if I lost the weight the pain would go away too, I couldn't believe my ears, because I tried to tell her that I was gaining the weight because I could not do the things I was use to doing any longer) Now I am on State Disability of only $269.00 a month since August of 2008 and I did apply for SSI. I had my hearing before a judge July 15th, and apparently my lawyer says it went in my favor and now I am in another waiting game of waiting for the Social Security Admin. to do their part.That could take a while yet. I am told there is a backlog of cases and I am a folder on someones desk.(reduced to paperwork) In the meantime, I am sinking fast financially, my PCP just retired and I do not have another one yet, and PT just cut me loose from my sessions too. So I am waiting, waiting, waiting.
Oh by the way, in the past 7 years, I have tried many different so called FM medications(I have been divorced since 2006) and most of the meds made me feel loopy and sick and unable to function. So I told my doctors no more pain meds, I have to be able to function since I live alone now. I only take Tylenol now several times a day to take the edge off to I can get through my day. I also take 2 migraine preventatives which have reduced my migraines from 18 a month to about 10 a month. I take Imitrex to break them when I do have them.
It's very hard to plan anything as you never know how you will feel ahead of time and it's very upsetting to have to take two or three days to do a room, and scrubbing and running the sweeper just tears my back into, also bending over the bed to make it , some days it just doesn't get done. I'm lucky how ever to have an understanding husband, he helps when I ask, even though he has a bad back and a blown out shoulder that they can't replace because of his heart. We just help one another and get by.He tells me just do what you can or feel like and it will wait for another day, and just pull the covers up, don't worry about it. we change it together once a week and forget about it unless I feel like it. We worked different shifts so we never had company much, so the ones we did have know the circumstances. I've learned not to worry about what others think, that took a very long time though. Do what you can, when you can and see what tomorrow brings. When we have gatherings in the family, I go when I can and when I can't I don't, if they don't understand so be it.
Just don't give up trying, I never will. Suziq
In addition to the needles and the medications, I discovered that my back was feeling better after I purchased a pair of tennis shoes and a pair of sandals!! What?! you say? Skechers shape-ups tennis shoes and the tone-ups sandals work well for me. I always have one or the other on my feet, even in the house, and it seems to help my back. Another thing is, when I take walks, I use 2 walking sticks you can buy at a sporting goods store (Dick's, Gander Mtn, etc.). Adjust them to about your elbow height and when walking you put your arms straight out and walk kind of like a cross-country skiier does. That takes some of the stress off of the feet and also helps with the back pain. Those are a few of the ways I have found that help me. Anybody that would like to start communicating with me and trying to form a support group on-line can e-mail me at doris_spencer54@yahoo.com. In the subject line: I have fibro, too and I will open it and e-mail you back.
Everyone hang in there and do what most of these comments are telling us: find what you levels of activity, rest and etc. are for you and learn what works FOR YOU! Right now my husband of 38 years has been very supportive. He does get a little upset about the mess around the house occasionally, but after being a "neat freak" for all of these years, he is learning a little to let some things go or do them himself. We occupy our days with 5 grandchildren, he does gardening and we walk, and I do reading. One very good book to read ( you can get it online @ Amazon or Books-A-Million) is "Your Personal Guide to Living Well with Fibromyalgia" an official publication of the Arthritis Foundation. I've also purchased "Fibromyalgia for Dummies" but I prefer the other one.
Thanks for letting me comment and everyone take care and God Bless.
Fibro is the worst thing that has happened to me but it is also one of the best things that has happened to me. It has made me stop a Type A stress full life style and really made me look at my life: What gives me energy, what takes it away, what is really important in my life and what is not, who are really my friends, what makes a good friend, am I a good friend, how can I pace myself, etc. I have learned more about myself since I have been forced by my body to change my life style. Not all of it is enjoyable but some of it I wouldn't change now for the world. I have met new people and friends that I never would have before. I'm enjoying myself and my family more. I recommend attending a good support group if you can find one in your area. One that educates and/or helps you learn to laugh at yourself & Fibro.
Now I am looking for some way to get back there, I co own a business where a good portion of my job is to teach, which is what I love. I cannot do a third of what I was doing three years ago, my business partner doesn't understand and my husband is now in a permanent pity party and is angry at me most of the time. To make matters worse the business operates out of my home and when I am having a bad day I am reduced my bedroom/tv room space as classes are being carried on downstairs. I refuse to give up, I will get back what I had. To those who are struggling, hang in there, keep trying different things, find what works for YOU and do it, each one of us though our complaints are so similar will respond to different things. It was nice to read about others, it is always good to know you are not along.
When does this end? I too have applied for disability, been turned down twice so far and that was with legal representation. I used to work a very responsible job and now I have problems remembering my pin number.
I make myself get up everyday, even when it is at 3:00 in the afternoon. My mother died from cancer and she got up everyday up until the day before she died. I keep telling myself that I don't have cancer, I'm not that bad. But my mother could do many things up until two weeks before she died that I haven't been able to do for three years.
Prayer is a daily practice with me, along with having a close group of loving friends and a chosen family. I LOVE my doctor and he does everything he possibly can for me.
But every day is getting harder to deal with and I am beginning to wonder if staying in bed wouldn't be easier for everyone, including my best friend.
Ricki
You are so right!
If I can sum up my personal story after reading all of yours:Diagnosed almost 20 yrs ago, a roller coaster ride for sure. Very active prior to chronic fatigue that set in; lu was able to reduce stress by leaving high pressure job; no disability but a wonderful boss and great support from family/friends. Turned to prayer and meditation for 3 years - always helps if I turn things over. Yes, I was probably type A. Took 2 yrs. to come up with correct dosage of anti-depressant; slept all day with 100 mgs; started living again when dosed to 10mg which I still take today, along with low dose of Lorazapam. Seem to be drug-sensitive. R any of U? Massage and lymph drainage very helpful; salt water soaks are great; Neuragen PN for bad myofascial pain; I was part of this study, in control group. Wrote a poem about fibro during that time. Still unfinished; love to share. Have no doctor right now that understands and can treat. Searching in MD. Anyone have any suggestions. Thinking about acupuncture; had bad chiro experience but know the right one could be out there. Tough thing about fibro; figuring out what's what...best to eliminate other things that can be fixed, like herniated disks, e.g. Good thing about fibro, not life-threatening. I have 2 amazing sisters fighting cancer, stage IV ovarian for 5 years!!!and stage II breast cancer about 9 months ago. Take care, all.
P.S. - Cheryl, you're not crazy. You are dealing with a lot more than FMS! Also in my prayers.
It just occurred to me today to mention this because everyone here has been so helpful and understanding to one another. I think I will try to find another good accupuncturist (they are not all alike; I find it to be more of an art than a science) and I suggest others try it too, it just might help! At the very least, it surely can help the pain, even if only temporarily. The needles don't hurt, and it is not vodoo medicine, it's real
I was very interested to hear that many of us are Type A personalities. When I left work, as a social worker, I left on a stretcher, going to the hospital with heart attack symptoms. I was 46, just completed a second degree, going to school and working full time.
I have since received disability for fibromyalgia and the symptoms that accompany the illness; depression, fatique, memory loss, mental fog...we know the list. The hardest thing for me is the lack of friends and the desire to do this, do that, accomplish this, but the physical inability to do so.
Someone asked about applying for disability, and my experience was I was denied 3 times, but with the help of an attorney, I was able to get it, three years after first applying. I thank everyone for sharing their comments, and know I am not alone. Blessings to everyone.
First I am going to make a list of everything I have to do and then quit at the end of the hour and be content that I actually kept to my schedule. I also have ADD so this will also help me with that also. I think I am going to get a timer and set it for an hour and then for two hours it's my down time and try that. (Maybe during that two hours I can fit something fun or water aerobics in that time-although three times a week of aerobics is too much. I am going to try once or twice a week and see how I feel then.) I also decided to log my progress to see if it works. I will let you all know if it works once I apply it.
shirley
Nance
amount of physical excercise - but if it's
just a bit too much I pay for it the next day.
Many routine household tasks are out of the
question - squatting down, reaching high
cupboards, throwing a ball hard, and
walking for more than 1/2 hour or so.
Marilyn
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