Chronic Pain Management in Fibromyalgia: Exercise

Fibromyalgia is a chronic condition characterized by pain on both sides of the body, extreme fatigue, anxiety, and sleep-related problems. Just like all other chronic conditions, an individual suffering from this syndrome needs to learn chronic pain management tips. Exercise is one of the ways that can help in chronic pain management for individuals suffering from fibromyalgia.

Here are some simple ways that you can incorporate exercise in your daily routine to effectively manage the chronic pain involved in fibromyalgia:

* Walking

No equipment required. Easy to do. Very little chances of hurting yourself. This is how you can describe this method of managing your fibromyalgia chronic pain. However, often people tend to make the mistake of beginning with 60 minutes of walking on the first day. And when it increases their discomfort, they give up.

If you have fibromyalgia and want to include walking as part of your chronic pain management program, you should begin with walking for 5 minutes. Keep adding 1 or 2 minutes to your walking routine each day. So, by the end of the first week, you will be walking for about 15 minutes. Next week, add about 3-4 minutes each day. By the end of the second week, you will be walking for about 40 minutes each day. Maintain this as your target for each day from thereon. Walk for about 40 to 60 minutes each day at least 5 days a week.

Make sure that your walking is relaxed and you are not walking very quickly. Try and walk in a place where the ground is as level as possible. A park or any natural setting is the best place to do your walking. Walking regularly will help exercise each and every muscle of your body and keep the symptoms of fibromyalgia under control.

* Swimming

If you know how to swim or if you have always wanted to learn how to swim, this is the right time to do it. Swimming is a great chronic pain management exercise for patients suffering with fibromyalgia.

Anyone who has fibromyalgia should begin with swimming for about 1 to 2 minutes and then gradually build up to about 20 to 30 minutes of swimming each day. Swimming is gentle on the joints and helps in exercising the various muscles on both sides of the body. The strengthening of the muscles and the joints helps reduce the pain felt when pressure is applied on the tender points of the body.

Swimming in warm water is very relaxing for the chronic pain involved in fibromyalgia. Even if you don’t know how to swim, just immersing yourself in warm water for about 30 minutes will provide much relief in the chronic pain. Additionally, you can learn some simple aquatic exercises which will further relieve the chronic pain. Since water offers natural resistance, aquatic exercises are a great way to strengthen the muscles. Simple exercises such as walking in water are enough to strengthen the muscles and reduce the chronic pain involved in fibromyalgia.

* On-the-spot bicycling

Fun to do. No need to go out. Can even be done while watching your favorite TV show. On-the-spot bicycling is another wonderful way to exercise and control the chronic pain involved in fibromyalgia. Stationary exercise bikes can be kept in a place in your house and can be used to exercise indoors. Here also, make sure that you slowly build up the time you spent cycling. Begin with cycling for about 5 minutes and slowly build it up to about 40 to 45 minutes.

* Stretching

Simple stretches can help elongate your muscles, strengthen them, and reduce the chronic pain of fibromyalgia. Make sure to do stretching exercises in a warm room. Stretching in a cold room increases the chances of hurting yourself. Early in the morning and just after a warm bath is a good time to stretch your muscles.

To get the most benefit for your chronic pain, make sure to breathe properly while stretching. Breathe deeply while going into a stretch and breathe out while you come back to the original position. Make sure not to push yourself. Often, individuals suffering from fibromyalgia push a little too much while going into a stretch. This can result in injury to the muscle and further aggravation of the chronic pain. The stretch should be held for as long as possible and then released slowly. If you are into strength-building or cardiovascular exercises, stretching after it can help reduce the soreness felt in the muscles the next day.

Simple yoga stretches such as the forward bend pose, cobra pose, and the tree pose can also help in stretching the muscles and in controlling the chronic pain involved in the fibromyalgia.

* Strength training exercise

Strength training exercises are also a very effective addition in a chronic pain management program for fibromyalgia. These include push ups, lifting light weights, and using resistance band. Joining a gym for these exercises will help you prevent injuries to the already tender muscles and joints. However, make sure that your instructor knows about your condition. This will help your instructor in devising a good strength-building exercise regime for you. Again, it is very important that you increase gradually so as not to cause further increase in your pain due to fibromyalgia. Of course, simple strength-building exercises such as push ups can easily be done at home.

Exercise can indeed prove to be very beneficial for chronic pain management in fibromyalgia. Which kind of exercise you should choose will depend on what you prefer and what works best for you. The important thing to remember, however, is that you should gradually increase the time of exercising. Attempting to do strenuous exercises in the beginning can lead to an increase in pain and you might feel discouraged and fearful of trying again. Also if one form of exercise does not work for you, try another form of exercise. Make sure that you exercise at least 30 minutes a day and 5 days a week. A regular exercise routine will be greatly beneficial in managing the chronic pain involved in fibromyalgia.

Copyright © Roohi Khan - 2009

Do You Know What Fibromyalgia Is

Widespread pain and tenderness in the muscles. Stiffness in the morning. Constant fatigue and exhaustion. Sleep-related problems. If this sounds familiar, then it may be fibromyalgia. If you want to know more about this condition, then continue reading.

What is fibromyalgia?

The first thing to know about fibromyalgia is that it is not a disease but a syndrome. This means that like other syndromes, fibromyalgia is a collection of signs, symptoms, and medical problems that occur together but do not have an identifiable cause.

Fibromyalgia is a rheumatic condition which affects the joints and the soft tissues of the body and causes chronic pain. The symptoms can often get so severe that it can make it difficult for a person to perform his/her regular activities. People with fibromyalgia feel pain in response to even slight pressure on certain points such as neck, shoulders, back, hips, and upper and lower extremities.

However, despite the profound pain, there is no inflammation or damage to the joints, muscles, or other soft tissues. It also does not cause any damage to the internal organs of the body. This is why fibromyalgia is different from other rheumatic conditions such as systemic lupus and rheumatoid arthritis.

What are the symptoms of fibromyalgia?

Here are some of the symptoms of fibromyalgia that patients suffering from this condition have to endure:

Pain - Pain is the most debilitating symptom of fibromyalgia. Patients experience a deep aching pain in the muscle. The pain can often be felt as a throbbing, shooting, stabbing, or burning pain. It is usually worse early in the morning. Patients also complain of stiffness in the morning. The pain is widespread and involves both sides of the body. The condition is characterized by multiple tender points which lead to widespread pain in the muscles on the neck, shoulders, arms, back, chest and buttocks. Tender points are present around the elbows, shoulders, knees, hips, back of the head, and the sides of the breastbone.

Fatigue and exhaustion - Another common symptom of fibromyalgia is fatigue. Patients feel totally drained out. The level of fatigue is so high that it interferes in the daily activities of the individual.

Sleep-related problems - People with fibromyalgia also suffer from sleep problems. They are not able to get enough of the deep sleep that is essential for a person to feel refreshed in the morning. The already existing fatigue is, therefore, aggravated with this symptom of fibromylagia.

Dyscognition - Dyscognition or fibro fog is another symptom which can be found in people with fibromyalgia. Fibro fog is a condition characterized by difficulties in remembering things, problems in concentration, inability to stay focused on a task, and disorganized thinking.

Other symptoms - Individuals with fibromyalgia often suffer from conditions such as irritable bowel syndrome, severe headaches, and painful menstrual periods. They experience numbness and tingling in the extremities. There is difficulty in sitting still in the evenings (restless leg syndrome). Sleep apnea, teeth grinding, dizziness, and dryness of the eyes and the mouth are also found in these people.

What are the causes of fibromyalgia?

The causes of fibromyalgia are still not known. However, various researches have shown that abnormal sensory processing in the central nervous system and abnormal regulation of neurotransmitters is responsible for this syndrome. Simply put, since patients experience pain in response to stimuli that are usually not perceived as painful by normal individuals, it is believed that the brain is somehow excessively sensitive. Elevated or low levels of certain nerve chemicals have also been found in such people.

Although there is still a lot that needs to be researched as far as the causes of fibromyalgia are concerned, it is generally accepted that certain factors are often responsible for the onset of this disease. These factors include physically and emotionally stressful and traumatic events and autoimmune diseases such as lupus. However, in many individuals fibromyalgia may occur without any obvious trigger factor.

How is fibromyalgia diagnosed?

Fibromyalgia is usually diagnosed with the help of the symptoms being experienced by an individual. Widespread pain present for more than three months and the presence of tender points are considered important symptoms for the diagnosis of fibromyalgia. Since there are no proper diagnostic tests for this condition, it is often misdiagnosed. However, a physician might conduct certain blood tests and other diagnostic tests to rule out the possibility of other disorders which can have symptoms similar to fibromyalgia.

How is fibromyalgia treated?

Fibromyalgia is a chronic condition and patients need to learn to manage this condition. A rheumatologist might prescribe medications for providing relief with the pain and improving sleep. These include antidepressants such as tricyclic antidepressants and selective serotonin reuptake inhibitors. Benzodiazepines can also be prescribed for providing relief for conditions such as restless leg syndrome.

Massaging and manipulating the muscles and the soft tissues of the body often provides relief in the muscular pain and discomfort. Acupuncture and certain herbal remedies have also been found to provide relief in the symptoms of fibromyalgia. Cognitive behavior therapies can help an individual learn skills to manage the associated pain and improve the quality of sleep.

However, since fibromyalgia is a chronic and painful condition, it is very necessary that the individual introduces certain lifestyle changes. These include scheduling time for relaxation, regular sleeping patterns, exercising regularly, eating healthy, and learning as much as possible about your condition.

If you are experiencing pain on both sides of the body, excessive exhaustion, and difficulties in getting a good night’s sleep, consult a physician. Fibromyalgia is a chronic condition. However, regular consultation with a physician or rheumatologist and a good lifestyle can help in reducing the pain, improving the quality of sleep, and keeping the fatigue under control.

Copyright © Roohi Khan - 2009

Understanding Asthma - Symptoms and Treatment

Wheezing, coughing, shortness of breath, and tightness in the chest are symptoms which are quite familiar for someone who has asthma. Only those who have had an asthma attack can fully understand how scary and how frustrating it can be. But what is asthma and can it be prevented and/or treated? Read on to know more about this very debilitating respiratory condition.

What is asthma?

Asthma (pronounced “aZma”) affects the air passages of the lungs. When we breathe, air is inhaled through the nose. This is where it is warmed, filtered, and humidified. Once the air has gone through these processes, it passes through the throat and into the trachea or the windpipe. The windpipe divides into two tubes or the large bronchi. These two tubes further divide into smaller tubes or smaller bronchi. These are then further divided into small airways called bronchioles which lead to the lungs. Once the air passes through the trachea it enters the bronchi or the airways and reaches your lung.

Asthma is a condition that affects the bronchi or the airways that carry the air into and out of your lungs. In asthma, these airways become inflamed, that is, they become red, swollen and sensitive. Inflammation makes the airways over-sensitive to certain substances.

When these substances are inhaled, the already sensitive airways react. The muscles around the airways tighten. The linings of the airways become swollen. And the problem gets worse with more mucus being produced and blocking the airways. All these factors together combine to restrict the amount of air that reaches the lungs by obstructing the airways. The individual thus finds it difficult to inhale or exhale air. If the symptoms are mild and are treated as soon as they occur, they can be controlled easily with the help of medications. But if the symptoms are not treated immediately or if they get more intense, the individual has what is called an asthma attack.

What are the causes of asthma?

The causes of asthma are not fully known. However, it is believed that it is likely to run in families and may be inherited. Respiratory infections or allergies in early childhood have often been found to negatively affect the development of the immune system and lead to asthma in later life. For some people, the symptoms of asthma are worse during particular season.

There is also the “hygiene hypothesis” which states that the emphasis on hygiene and sanitation has affected the way the immune system develops in most young children these days. According to this hypothesis, the lack of exposure to environmental factors and infections at a young age increases the risk of developing asthma in adulthood.

Asthma symptoms often occur as a result of exposure to certain substances in the environment. These substances are called triggers and can include allergens such as dust mites, cockroaches, pet dander, and tobacco smoke. Infections, colds, and flu can also trigger the symptoms of asthma. Exercise is also another factor that can trigger an asthma attack.

Certain medicines such as aspirin or other non-steroidal anti-inflammatory drugs and nonselective beta-blockers are also believed to trigger asthma symptoms. Certain other medical conditions such as sleep apnea, sinus infections, excessive stress, and reflux may also lead to asthma.

What are the symptoms of asthma?

Symptoms of asthma include:

Coughing - Often overlooked, coughing is one of the main symptoms of asthma. It is usually worse at night or early in the morning. Sleep is often disturbed due to repeated coughing.

Wheezing - Wheezing is one of the most noticeable symptoms of asthma. It is a whistling sound that can be heard while the patient is breathing.

Tightness in the chest - Since there is difficulty in pushing the air out through the narrowed airways, the lung tends to get inflated. This leads to a feeling of tightness in the chest as if something heavy has been placed on it.

Shortness of breath - People with asthma describe this symptom as feeling out of breath. It feels as if the individual is not getting enough air.

Excessive mucus - Mucus is a thick, sticky liquid. When excessive and thicker than usual mucus is produced, the airways are obstructed. This leads to coughing and difficulty in breathing.

How is asthma diagnosed?

Your physician will most likely ask about your symptoms, how often they occur, what usually sets them off, and whether you suffer from any other diseases or disorders. He/she will ask you if you have a family history of asthma. A peak-flow meter might be used to test how much air can be expelled from your lungs and how fast. Your physician might also suggest other tests which include a spirometry test or lung function test which is aimed at testing how your lungs are working, an allergy test, a chest x-ray, and a test to find out if you might have any other disease with symptoms similar to asthma.

How is asthma treated?

Although there is no permanent cure for asthma, it can be controlled. A good asthma action plan should be aimed at preventing symptoms and maintaining good lung function and normal activity levels. Avoiding excessive exposure to trigger factors is an important part of asthma control. Regular consultation with your physician will help in the effective management of your asthma.

Severity of your disease will determine the medications and treatment prescribed. Asthma medications are aimed at providing long-term control and quick relief. Inhalers are usually prescribed for asthma. These can be of two types: relievers and preventatives. Relievers are used for quick relief during an asthma attack. Preventatives such as inhaled corticosteroids are used for long-term control since they help in reducing the inflammation of the airways.

There are certain natural remedies which can also help prevent asthma attacks. These include honey, ginger, and turmeric. Regular intake of these natural remedies is believed to help control the symptoms of asthma. Deep breathing and yogic breathing is also believed to prevent asthma attacks and reduce the need for medications.

There is no known way to prevent asthma. However, if you have asthma, you can control the disease and prevent the symptoms. So make sure to have a written asthma action plan, get regular checkups done, follow the instructions of your physician, and take your medications as prescribed. It may not be possible to cure asthma, but proper planning can help you control it and live a normal life.

Copyright © Roohi Khan - 2009

What is Tennis Elbow or Lateral Epicondylitis

Tennis elbow is a condition characterized by pain in the elbow while straightening the arm or turning the wrist or while lifting an object. If you want to find out more about tennis elbow, continue reading this article.

What is tennis elbow?

Tennis elbow gets its name from tennis players. Most tennis players suffer from this condition at least once in their life. So, here is what happens in tennis elbow.

The forearm muscles are attached to the arm bone at the elbow joint by tendons. Tennis elbow is caused to due to the degeneration of these tendons. Since these tendons are present on the epicondyle or the bony part on the outside or lateral side of the elbow, this condition is called lateral epicondylitis. When you make repetitive and vigorous movements which put pressure on the forearm and elbow, it causes small tears in these tendons. This condition causes pain in the elbow and is, therefore, called tennis elbow.

Tennis elbow is mostly seen in individuals who are involved in professions that require repetitive and vigorous movements of the forearm, characteristic of the game of tennis. Painters, weavers, carpenters, gardeners, and sports such as racquet ball, squash, and fencing also lead to tennis elbow.

What are the symptoms of tennis elbow?

The foremost symptom of tennis elbow is pain on the outside of the elbow, just below the elbow bend. This pain can often radiate down the arm and toward the wrist. Grasping or lifting objects can make the pain worse. Any activity which involves turning or twisting the wrist causes pain. Pain is also experienced while the individual is resting or sleeping at night. If you have had this pain for more than two weeks, make sure to consult a physician.

How is tennis elbow treated?

The treatment of tennis elbow usually begins with anti-inflammatory medications to control the pain and reduce the inflammation. The physician will suggest a few ways to change your work style such as modification in certain strokes played by tennis players. At home, ice packs can help reduce inflammation. The use of an elbow clasp while performing certain activities will help reduce the pressure on the forearm and the elbow.

Cortisone injections might be needed to provide relief in tennis elbow, if the above steps do not help. If two steroidal injections do not work, it is most likely that these injections will not help you. Surgery is the last option available in such a situation. However, mostly medications and changes in work style provide relief from tennis elbow.

How to prevent tennis elbow?

You can prevent tennis elbow. Here are certain steps that can help:

* Discontinue or modify any activity that causes excessive strain on the elbow.

* If there are certain activities that cannot be avoided or modified, make sure to warm up your fingers, hands, wrists, arms, and elbows before beginning the task. A simple stretch before an activity can help you prevent tennis elbow.

* Warm up your fingers and hands by closing and opening your fist about 20 times.

* Warm up your wrists in a circular motion clockwise and then anti-clockwise about 10 times.

*Stretch your arms in front of you and hold the stretch for about five seconds. Practice this exercise about 10 times. This will warm up your arms and elbows.

* When you begin work, make sure to maintain a proper posture. Your hands, wrists, arms, and elbows should be relaxed and comfortable. Your work desk should be the right height. Your hands and wrists should be straight and relaxed while typing.

* Use an elbow clasp or strap while performing activities which put excessive strain on your arms and elbows.

* Make sure to take a break every thirty minutes.

* If you experience pain in the elbow at the end of the day, place an ice pack on it for about twenty minutes.

Tennis elbow is quite common among professions which put excessive strain on the elbow. But it can be prevented if proper care and caution are exercised. However, if you have difficulties in lifting objects, pain while using your arm and pain in the elbow, consult a physician immediately. Timely treatment can help you get relief and also prevent the recurrence of tennis elbow.


Copyright © Roohi Khan - 2009 

Do you have Acid Reflux?

Acid Reflux or Gastro-esophageal reflux disease (GERD) is a condition in which the stomach acid travels back into the esophagus or food pipe after eating. The problem is that often people have symptoms of this disease, but don’t know that they have the disease. The result: the symptoms keep getting worse and lead to chronic problems in the respiratory and digestive organs. But help is at hand! This article will help you understand the symptoms of acid reflux.

Answer these questions and find out if you have acid reflux

Do you suffer from heartburn more than once a week?

Heartburn is the most common, most noticeable and most common symptom of acid reflux. But occasional heartburn is not a problem. When you know you have eaten a little too much at that wedding buffet, the reason for the heartburn is pretty clear! You are not suffering from gastro-esophageal acid reflux disease.

Do you feel a burning sensation right behind the breastbone?

If you have acid reflux, you might feel as if food is trapped right behind your breastbone.

Do you have difficulties in swallowing food?

If you have ignored your acid reflux for too long, it may be possible that certain changes have happened in your esophagus. This will make it difficult for you to swallow food.

Are you often suffering from chest pain?

Chest pain due to acid reflux is often confused as pain related to a heart problem. If you don’t have any history of heart disease and this problem keeps recurring, it is quite possible that it is the acid traveling back into your esophagus.

Do you have chronic sore throat?

Acid reflux means acid coming up into the throat. If acid comes up into the throat, it will cause pain and soreness in the throat and it won’t be due to a throat infection.

Has your voice become hoarse or has it changed?

Have you noticed a change in your voice? Has it become hoarse? Is there no apparent reason for it? Then it’s probably the contents of your stomach coming back up to the throat. Yes, it is acid reflux.

Do you constantly suffer from ear aches for no apparent reason?

In acid reflux, the acid from your stomach can go right up to your ears through your Eustachian tube. So if you constantly have ear ache, get it checked.

After a meal does the food and acid travel back into your food pipe?

In acid reflux the valve located just above your stomach stops functioning properly. This valve is responsible for preventing the stomach contents from traveling back into the esophagus. So when you eat, the undigested food and stomach acid keeps coming back into the esophagus. It’s a sensation you can never miss.

Are you constantly clearing your throat?

This is another one of the damaging effects of stomach acid that patients of acid reflux have to face.

Do you constantly have nausea or do you belch a lot?

Acid reflux is a digestion problem. If food is not digested properly, you will feel fullness in the upper abdomen, nausea, and you will find yourself belching.

Do you constantly have sour taste in your mouth?

The stomach acid is constantly backing up into your mouth in acid reflux. So, expect it to leave its sourness in your throat and mouth.

Do you often have heartburn or do the contents of your stomach travel back into the mouth while sleeping, exercising, or while you are bending?

Sleeping, exercising and bending put pressure on the abdomen. Since the stomach valve does not function properly in acid reflux, these activities are bound to throw up the contents of the stomach back into the mouth.

If you have most of these symptoms, then you are probably suffering from acid reflux. It is time to get to the physician, who will probably refer you to a gastroenterologist. Your physician will probably suggest some acid suppressants to reduce the production of the acid in your stomach. Taking medicines will, however, not do the trick alone. You will have to introduce some changes in your lifestyle and eating habits. So follow the instructions of your physician to control gastro-esophageal acid reflux or GERD.


Copyright © Roohi Khan - 2009

Understanding Carpal Tunnel Syndrome

Numbness in the hand. Numbness in the thumb, index finger, and middle finger. Pain in the wrist, palm, or forearm. Do these sensations sound familiar to you? If yes, then maybe it is carpal tunnel syndrome (CTS). Read on to find out more about it.

What is carpal tunnel syndrome?

The carpal tunnel is a narrow tunnel formed by the bones and tissues of your wrist. This tunnel protects the median nerve which controls the sensation in your fingers and some movements of your hand. For some reason, the tendons and ligaments in the carpal tunnel may get inflamed and compress or pinch the median nerve. This is what causes carpal tunnel syndrome.

What are the symptoms of carpal tunnel syndrome?

Symptoms of carpal tunnel syndrome include numbness, tingling, or pain in the hand. You may have these sensations in the thumb, index finger, and middle finger. There is pain in the wrist, palm, or the forearm. If ignored, this condition can get worse and you may have trouble gripping objects.

How is carpal tunnel syndrome treated?

An early diagnosis of the carpal tunnel syndrome will ensure effective treatment. Your physician may prescribe anti-inflammatory medications to reduce the swelling in the carpal tunnel. A wrist brace will help and it should especially be worn at night and while performing activities which can worsen the symptoms of this condition. If the symptoms persist, cortisone injections to the area can help reduce the inflammation. If the carpal tunnel syndrome returns, a surgery called the carpal tunnel release may be the only alternative left.

How can your prevent carpal tunnel syndrome?

There are certain conditions that can make you prone to carpal tunnel syndrome. Diabetes, osteoarthritis, thyroid problems, wrist injury, or even a cyst can cause carpal tunnel syndrome. If you have any of these conditions, your physician will first treat them.

However, these days one of the most common causes of carpal tunnel syndrome is repetitive motions of the hands and wrists. You are especially prone if you work on the computer for hours, play a musical instrument or any such profession which puts excessive pressure on the tendons and ligaments of the wrists.

So make sure that you take a five minute break every hour. Gently massaging your hands, wrists, and fingers will help ease the tension. Exercises such as circular motions of the wrists will relax the hand and wrist. Make sure that your wrists and hands are straight and relaxed while you are working at your desk. Avoid excessive bending or twisting of your wrists.

Carpal tunnel syndrome is becoming more and more common in this modern world because of the extensive use of computers. However, simple precautions can help in preventing it. But if you feel any numbness or tingling in your hand or fingers, get it checked immediately. The sooner you get it treated, the better the chances of avoiding a surgery, which can take up to ten weeks of recovery.


Copyright © Roohi Khan - 2009