Self-care is critical in the management of fibromyalgia:
Apr. 29, 2014
- Reduce stress. Develop a plan to avoid or limit overexertion and emotional stress. Allow yourself time each day to relax. That may mean learning how to say no without guilt. But try not to change your routine completely. People who quit work or drop all activity tend to do worse than do those who remain active. Try stress management techniques, such as deep-breathing exercises or meditation.
- Get enough sleep. Because fatigue is one of the main characteristics of fibromyalgia, getting sufficient sleep is essential. In addition to allotting enough time for sleep, practice good sleep habits, such as going to bed and getting up at the same time each day and limiting daytime napping.
- Exercise regularly. At first, exercise may increase your pain. But doing it gradually and regularly often decreases symptoms. Appropriate exercises may include walking, swimming, biking and water aerobics. A physical therapist can help you develop a home exercise program. Stretching, good posture and relaxation exercises also are helpful.
- Pace yourself. Keep your activity on an even level. If you do too much on your good days, you may have more bad days. Moderation means not overdoing it on your good days, but likewise it means not self-limiting or doing too little on the days when symptoms flare.
- Maintain a healthy lifestyle. Eat healthy foods. Limit your caffeine intake. Do something that you find enjoyable and fulfilling every day.
- Fibromyalgia. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Fibromyalgia/default.asp. Accessed April 8, 2014.
- Clauw DJ, et al. The science of fibromyalgia. Mayo Clinic Proceedings. 2011;86:907.
- Arnold LM, et al. A framework for fibromyalgia management for primary care providers. Mayo Clinic Proceedings. 2012;87:488.
- Goldenberg DL. Clinical manifestations and diagnosis of fibromyalgia in adults. http://www.uptodate.com/home. Accessed April 8, 2014.
- AskMayoExpert. Fibromyalgia and myofascial pain. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2013.
- Vincent A, et al. Prevalence of fibromyalgia: A population-based study in Olmsted County, Minnesota, utilizing the Rochester Epidemiology Project. Arthritis Care & Research. 2013;65:786.
- Goldenberg DL. Pathogenesis of fibromyalgia. http://www.uptodate.com/home. Accessed April 8, 2014.
- Goldenberg DL. Treatment of fibromyalgia in adults not responsive to initial therapies. http://www.uptodate.com/home. Accessed April 8, 2014.
- Yunus MB, et al. Juvenile primary fibromyalgia syndrome. A clinical study of thirty-three patients and matched normal controls. Arthritis & Rheumatology. 1985;28:138.
- McLeod JD. Juvenile fibromyalgia syndrome and improved recognition by pediatric primary care providers. Journal of Pediatric Health Care. 2014;28:e9.
- Kashikar-Zuck S, et al. Juvenile fibromyalgia: Current status of research and future developments. Nature Reviews Rheumatology. 2014;10:89.
- Kashikar-Zuck S, et al. Long-term outcomes of adolescents with juvenile-onset fibromyalgia in early adulthood. Pediatrics. 2014;133:e592.
- Kimura Y, et al. Fibromyalgia in children and adolescents: Clinical manifestations and diagnosis. http://www.uptodate.com/home. Accessed April 4, 2014.
- Kimura Y, et al. Fibromyalgia in children and adolescents: Treatment and prognosis. http://www.uptodate.com/home. Accessed April 4, 2014.
You Are ... The Campaign for Mayo Clinic
Mayo Clinic is a not-for-profit organization. Make a difference today.