Fibromyalgia: Self-treatment recommendations

Fibromyalgia indications fluctuate more than time, even from day to day. Try these self-treatment recommendations to enable you cope with challenging days.

By Mayo Clinic Team

Life style modifications and drugs can lessen the severity of fibromyalgia discomfort and fatigue, but you are going to most likely nevertheless have some bad days. Knowing that, you can approach forward for people bad days. The pursuing recommendations may enable just take your head off the discomfort and quite possibly simplicity your soreness.

Set on some tunes

Music can have a powerful outcome on moods and thoughts. Music also assists lower discomfort and enhance mobility.

What tunes works greatest? Any tunes you like. So transform on some of your beloved tunes and let the tunes carry you away.

Music that is embedded with delta waves — a kind of brain wave — may enable boost your snooze.

Have a chuckle

Even on tricky days, it assists if you can continue to keep your sense of humor. Spend time with folks who have a beneficial outlook and a wonderful sense of humor. Hire a funny motion picture or study the comics. Laughter can enable simplicity discomfort by releasing brain chemical compounds that greatly enhance a sense of effectively-remaining.

Take a bath

Numerous experiments have appeared into balneotherapy for fibromyalgia. Balneotherapy, which indicates bathing to handle an sickness, seems to lower discomfort and stiffness.

This isn’t astonishing, provided that warm h2o assists lower muscle mass rigidity, promote rest and lessen discomfort. Add to that the frequently pleasant practical experience of remaining at a spa or a very similar environment.

But it is essential not to devote far too significantly time in the bath, or to commonly just take long soaks. Being in the tub for a long time may make you aim on how bad you’re emotion, and it can in fact make you really feel even worse. Instead appear at an occasional small soak in your house tub or a spa as a handle.

If visits to a spa usually are not your factor, try out making a spa-like ambience at house and have a soak in your very own bathtub. Or appear for a neighborhood heart or health club with a heated pool or sauna rooms.

Conscious motion

Training is recognized to be valuable for folks with fibromyalgia. And, combining physical exercise with an awareness of your system, the actions and the second (mindfulness) may be even more helpful.

Exploration suggests that tai chi — a exercise originating in China that involves shifting the system little by little, gently and with awareness — may give a gain to folks with fibromyalgia. Yoga and the Chinese healing artwork of qi gong, which brings together meditation, managed breathing and motion workout routines, also have shown guarantee.


Meditation involves concentrating your head to pay out consideration only to what’s happening suitable now, this second. If you’re not positive about meditation, try out paced breathing — managed breathing designed to reduced your heart fee. Or hear to a CD designed to enable you chill out and simplicity into a more conscious point out.

Try guided imagery

With guided imagery, you aim on pleasant illustrations or photos to replace stress filled or adverse views. This permits you to imagine a diverse inside truth. This can be guided by a practitioner, or you can do it at house utilizing a CD, DVD or cell phone app.

Get a massage

Therapeutic massage therapy has been commonly used as a complementary and different cure for fibromyalgia. Most of the experiments have discovered that massage therapy significantly increases discomfort, anxiousness and depression in folks with fibromyalgia.

But not everybody finds massage helpful. For some folks, massage may make their discomfort even worse.

If you’d like to try out massage, find a therapist you like and who is common with fibromyalgia. The massage therapist may require to start off with very light massage and work up to a greater depth for your ease and comfort.

Your physician, actual physical therapist or other overall health treatment vendors may be capable to propose reliable therapists in your region. Be positive to look at with your insurance policy approach to see if massage therapy is included.

Concentration on some thing meaningful to you

Volunteer for a lead to you treatment about. Browse to nursing house people or youthful kids in child treatment. Or, request your nearby animal shelter if they require any support.

Focusing on other folks can enable just take your head off your indications for a small whilst, and you may find the practical experience very worthwhile.

Investigate your possibilities

Since fibromyalgia can’t be remedied, it is essential to have a wide variety of procedures for dealing with your indications. If you haven’t currently, converse with your physician or other overall health treatment supplier about nondrug self-treatment procedures.

Not all therapies will enable everybody, of study course. Experiment and see what works for you.