A Pain Management Program for Fibromyalgia:

I just put together a new report on the components of a program to help manage fibromyalgia pain. It involves vibration training on a whole body vibration (WBV) platform, gentle movements such as joint mobility work, and using deep breathing and other exercises to help reduce stress.

I also include some natural methods of reducing inflammation in the body - which may be affected by eating certain types of food. In my opinion, the different components will have a synergistic effect, where the combination of some of these is more powerful than only doing one or the other.

I haven't put all this to a test yet, with actual clients, but I think you will find this information interesting none the less. Preliminary studies have shown decent results by using vibration training.

Click here for the fibromyalgia pain management report.

Can Focused Breathing Help Fibromyalgia Pain?

Fibromyalgia has recently been associated with a deficit in sensory processing - meaning, your nervous system has a communication issue.

There seems to be a mismatch between the nerves that provide sensory information and the muscles, that rely on this input for proper function. According to one UK researcher, there is a

"growing body of evidence that many of the symptoms of this common disorder may be perpetuated, or even triggered, by this sensory-motor conflict."

Fibromyalgia is also related to stress, as stress seems to aggravate the condition. Deep breathing is one method of reducing stress that may provide some measure of relief for those suffering from this chronic condition.

Abdominal (diaphragm) breathing is promoted by certain health professionals as beneficial for increased mobility in some joints and added stability in other. Proper diaphragm breathing can increase reflex stability in the muscles that support the spine.

This increased stability can help increase the mobility of the thoracic spine. It can also help reduce tension in the shoulders and ribcage - allowing you to breathe deeper and more efficiently.

The muscles of these areas are frequently stiff and sore in those with fibromyalgia and this might provide some relief. We are meant to breathe primarily through the stomach, with assistance from muscles in the upper torso.

When breathing improperly, these muscles work harder than they need to, which can contribute to them being tight and sore.

So whether you have fibromyalgia or not, you can use a "breathing break" to help de-stress and take some tension off your low back.

You might also be interested in my article on whole body vibration.

Warm Water Exercise for Fibromyalgia:

A recent study involving women with Fibromyalgia and warm water exercise was cited in Science Daily. People who suffer with Fibromyalgia have chronic inflammation in their muscles and the cause is not widely known. 90% of those affected are women.

This study looked at the effects of warm water exercise in a supervised program. Seventeen women participated in these one hour workouts, 3 times a week for 8 months. This was done in a waist deep pool heated to 91 degrees.

This particular design was found to be effective in reducing symptoms and improving their health-related quality of life. A previous study by the same researchers found that most of the gains achieved in a 12 week program were lost after a similar period of inactivity. This would suggest the need for a longer program or a maintenance program.

You should already know some of my thoughts. If at all possible, you need to do some type of movement to keep your muscles and joints from getting stiffer than they already are. This movement may not cure your particular condition, but it can help make it more manageable.

I have recently wrote about other Fibro studies that showed an improvement with exercise. Of course, you should start out slow and gradually increase the amount of time you are moving. Notice I said moving and not exercising. Getting even 15 minutes of movement here and there can help.

The researchers haven't yet compared the water exercise to more accessible and cheaper forms of exercise such as low-impact aerobics, walking and Tai Chi. If nothing else, you might try walking at a moderate pace for 15 minutes and gradually increasing this as your body adapts.

You might be interested in reading my article, Exercise Helps Women with Fibromyalgia