6. Consider Massage Therapy for Pain Management and Better Sleep
There is no denying that getting a massage can bring you a feeling of deep relaxation and calm, which is ideal if you suffer from insomnia as a result of fibromyalgia. Regular massages can help with sleep, whether from a professional or a partner before bed. With your partner, create a quiet, dark, warm (not hot) and calm bedroom environment, which helps promote sleep, and use calming essential oils to help you fall asleep.
There are also specific types of professional massage that can help control pain. Lymphatic drainage massage promotes the flow of lymph throughout the body, which improves blood circulation and removes toxins. Studies have shown that lymphatic drainage massage is more effective at improving symptoms of fibromyalgia than standard connective tissue massage.
7. Practice Yoga
Yoga is an ideal form of exercise if you have fibromyalgia symptoms. It is relatively gentle, helps improve muscle strength, posture, and flexibility, and is very relaxing. It also teaches you how to be more alert and present, with breathing methods that can help you manage painful episodes. The jury is still out on whether or not yoga directly helps with pain control, with some studies suggesting it is beneficial, and others concluding that the benefits are minimal.
This has led some researchers to suggest that fibromyalgia yoga is necessary to be truly beneficial. A positive study also found that yoga appears to reduce muscle aches and fatigue and improve sleep and daytime fatigue. Studies are continuing, but one thing is clear: A meditative movement like yoga helps improve sleep disturbances, fatigue, and depression. So, even if yoga doesn’t help control pain, it can help treat other major symptoms of fibromyalgia. If you’re new to yoga, start slowly with a beginner’s class, either in person or online.
Take the time to master the basics and never push yourself beyond your limits. Try practicing once or twice a week for a few months to see if it works for you.
