Fibromyalgia: Self-care tips
Fibromyalgia symptoms fluctuate over time, even from day to day. Try these self-care tips to help you cope with difficult days.By Mayo Clinic Staff
Lifestyle changes and medications can lessen the severity of fibromyalgia pain and fatigue, but you'll probably still have some bad days. Knowing that, you can plan ahead for those bad days. The following tips may help take your mind off the pain and possibly ease your discomfort.
Put on some music
Music can have a powerful effect on moods and emotions. Music also helps reduce pain and increase mobility.
What music works best? Any music you like. So turn on some of your favorite tunes and let the music carry you away.
Music that's embedded with delta waves — a type of brain wave — may help improve your sleep.
Have a laugh
Even on tough days, it helps if you can keep your sense of humor. Spend time with people who have a positive outlook and a great sense of humor. Rent a funny movie or read the comics. Laughter can help ease pain by releasing brain chemicals that enhance a sense of well-being.
Take a bath
Several studies have looked into balneotherapy for fibromyalgia. Balneotherapy, which means bathing to treat an illness, appears to reduce pain and stiffness.
This isn't surprising, given that warm water helps reduce muscle tension, promote relaxation and lessen pain. Add to that the generally pleasant experience of being at a spa or a similar setting.
But it's important not to spend too much time in the bath, or to frequently take long soaks. Staying in the tub for a long time may make you focus on how bad you're feeling, and it can actually make you feel worse. Instead look at an occasional short soak in your home tub or a spa as a treat.
If visits to a spa aren't your thing, try creating a spa-like ambience at home and have a soak in your own bathtub. Or look for a community center or gym with a heated pool or sauna rooms.
Exercise is known to be beneficial for people with fibromyalgia. And, combining exercise with an awareness of your body, the movements and the moment (mindfulness) may be even more helpful.
Research suggests that tai chi — a practice originating in China that involves moving the body slowly, gently and with awareness — may provide a benefit to people with fibromyalgia. Yoga and the Chinese healing art of qi gong, which combines meditation, controlled breathing and movement exercises, also have shown promise.
April 18, 2017
See more In-depth
- Kodner C. Common questions about the diagnosis and management of fibromyalgia. American Family Physician. 2015;91:472.
- Picard LM, et al. Music as a sleep aid in fibromyalgia. Pain Research and Management. 2014;19:97.
- Linnemann A, et al. The effects of music listening on pain and stress in the daily life of patients with fibromyalgia syndrome. Frontiers in Human Neuroscience. 2015;9:434.
- Dunbar RI, et al. Social laughter is correlated with an elevated pain threshold. Proceedings of the Royal Society B. 2012;279:1161.
- Fibromyalgia: In depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/pain/fibromyalgia.htm. Accessed Feb. 24, 2017.
- Li G, et al. Effects of Tai Chi on health related quality of life in patients with chronic conditions: A systematic review of randomized controlled trials. Complementary Therapies in Medicine. 2014;22:743.
- Menzies V. Fibromyalgia syndrome: Current considerations in symptom management. American Journal of Nursing. 2016;116:24.
- Li Y, et al. Massage therapy for fibromyalgia: A systematic review and meta-analysis of randomized controlled trials. PLOS One. 2014;9:1.