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Posts Tagged ‘pain relief’

10 Fibromyalgia-Friendly Exercises that Boost Energy- You can do it!

Tuesday, May 1st, 2012

 

 

Living with fibromyalgia is a delicate task of balancing energy- spending it wisely, and increasing it in any way possible.  In addition to taking extra vitamins like vitamin B12 for boosting stamina, you should also include fibromyalgia-approved exercises in your chronic pain relief regimen.  Here are some energy-boosting workouts that won’t wear you out…

10 FIBROMYALGIA-FRIENDLY EXERCISES THAT BOOST ENERGY- YOU CAN DO IT! B12 Patch

Fibromyalgia exercises- are you kidding me?

The last thing you probably want to do during a fibromyalgia flare-up is exercise, and you’re right; During the “bad days,” you should take it easy, pace yourself, and keep physical activity to a minimum.

However, the term “use it or lose it” applies here; complete sedentariness not only results in muscle atrophy, it will also increase your pain symptoms!

15 Chronic Pain Causes and 15 Treatments (Vitamin B12 is one)

Here’s what you’ll get back

Even 20 minutes of low-impact aerobics or gentle strength training will benefit the fibromyalgia sufferer in the following ways:

  • 10 FIBROMYALGIA-FRIENDLY EXERCISES THAT BOOST ENERGY- YOU CAN DO IT! B12 PatchImproved range of motion
  • Increased feelings of wellbeing
  • Positive outlook on life
  • Increased independence
  • More restful sleep
  • Less stress
  • Increased endorphins
  • Better weight management
  • Improved aerobic endurance
  • More energy
  • Heart health
  • Healthier bones
  • Stronger muscles
  • Pain relief
  • Decreased anxiety and depression
  • Increased growth hormones

The top 10 fibromyalgia exercises

Remember; always consult your doctor before starting any new fitness regimen, especially if you suffer from heart disease.  While these exercises are safe for fibromyalgia, you should still seek medical advice from your current doctor.

#1 Take a dive!

Water sports are one of the gentlest, most therapeutic activities for people with chronic pain such as fibromyalgia.  Aqua aerobics and other pool exercises provide natural resistance while allowing full range of movement.  Check your local gym for water-based classes like underwater jogging, water polo, or Watsu.

10 FIBROMYALGIA-FRIENDLY EXERCISES THAT BOOST ENERGY- YOU CAN DO IT! B12 Patch

#2 Walk it off!

Waling is an inexpensive and practical sport that you can do almost anywhere! Still, proceed with caution: always wear good walking shoes with proper insoles, avoid walking on concrete, and use controlled steps to avoid shock injuries.

#3 Get moves like Fonda!

Jane Fonda made “aerobics” a household name in the 80s with her famed workout videos.  Today, cardio CDs are still popular, and available in a wide range of fitness levels.  For fibromyalgia, choose low-impact aerobics that are more controlled and less stressful on the muscles than high-impact routines.

Chronic Pain and Acute Pain- What’s the Difference, anyways?

#4 Go for a spin!

Stationary exercise machines like the exercise bike, elliptical stepper, or treadmill are practical for people who just want to get their workout done quickly and privately.  Modern fitness machines allow you to track your heart rate, distance, and calories burned.

10 FIBROMYALGIA-FRIENDLY EXERCISES THAT BOOST ENERGY- YOU CAN DO IT! b12 patch

#5 Firm up!

Toning your muscles actually alleviates pain, provided you don’t overdo it. Ignore the phrase, “No pain, go gain.”  It’s not true, even for people who don’t have fibromyalgia. In addition to boosting energy, strength-training will also improve your resting heart rate, allowing you to burn more calories even while resting!

#6 Now stretch!

Keeping your muscles flexible is instrumental in managing fibromyalgia pain.  Before any exercise, always do some light arm, leg, neck, and shoulder stretches, for increased flexibility, less muscular stiffness, and better range of motion.

10 FIBROMYALGIA-FRIENDLY EXERCISES THAT BOOST ENERGY- YOU CAN DO IT! B12 Patch

#7 Find your chi

A popular form of Chi-Gong (Qigong), Tai Chi uses controlled movements, breathing, and mental focus for better health, more energy, and less pain symptoms.

#8 Yoga

Many fibromyalgia patients favor yoga, as it incorporates relaxation, toning, breathing, and light aerobics all into one class.  Yoga is excellent for relieving stress, reducing pain, and boosting energy.

Brain Fog: 20 Causes and Symptoms

#9 Pilates

Pilates, once a well-guarded practice of the elite ballet class, is now part of mainstream culture.  Pilate’s classes that focus on correct breathing while strengthening the torso are available in most gyms.

#10 Get physical!

Physical therapy, that is.  If you’re not comfortable with following a fitness plan on your own, then seek a licensed physical therapist trained to work with fibromyalgia patients.  More than just a fitness coach, a physical therapist will assist you in improving flexibility, preventing muscle loss, and boosting energy through various exercises without causing any damage to your muscles or joints.

10 FIBROMYALGIA-FRIENDLY EXERCISES THAT BOOST ENERGY- YOU CAN DO IT! B12 Patch

Read more about fibromyalgia and vitamin B12

9 Conditions that Mimic Fibromyalgia and Vitamin B12 Deficiency

How Vitamin B12 Deficiency affects your Nervous System, Part 1: Physical Pain

Please tell us…

Will you try any of the exercises suggested?  Do you know of any other great workouts for fibromyalgia patients?

Do you have any questions or suggestions?  Please leave your comments below.

Share with your friends!

If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.

Sources:

The Benefits of Exercise for Fibromyalgia

Images:

Ambro, Michal Marcol, Phiseksit

Ease Fibromyalgia Chronic Pain with Music- Really!

Wednesday, January 4th, 2012

 

 

According to a recent study, listening to music can ease pain, which is great news for fibromyalgia (chronic pain) patients. Many pain clinics already utilize the beneficial effects of music, finding that soothing melodies reduce anxiety and enhance pain relief treatments.

EASE FIBROMYALGIA CHRONIC PAIN WITH MUSIC- REALLY! B12PATCH

Music therapy for chronic pain?

It’s not the first time researchers have investigated the painkilling powers of music, but this recent study on music engagement confirms what many practitioners of chronic pain management already know-

-that listening to music puts you in a state of relaxation that enables you to cope with…and minimize pain symptoms.  For sufferers of fibromyalgia, this could be a useful strategy for incorporating natural pain treatments with prescribed analgesic medications.

Boost Energy and Beat Fatigue All Day Long- 8 Sure-Fire Tips

What pain specialists found:

  • In this University of Utah study on pain management, 153 volunteers elected to receive painful electric shocks in varying levels of intensity while listening to background music.
  • In addition to listening to music, participants performed cognitive tasks that actively engaged them, such as following musical notes and focusing on the melody.
  • Scientists noted that volunteers who became engrossed with the music-listening tasks exhibited the fewest pain responses.
  • Researchers noted a correlation between personality and pain relief through music engagement.  The most significant results occurred with people who experience anxiety. People who suffer panic, nervousness, or stress often find relief in occupying themselves with some sort of activity; in this case, music provided certain anxiety-prone individuals an opportunity to escape from pain symptoms.
  • Chronic Fatigue Syndrome and Fibromyalgia- Is there a Difference?

    How can music help fibromyalgia patients?

    On a much grander scale, fibromyalgia patients may implement these findings in their own lives; if listening to music helps relieve small shocks of pain, what strategies may be employed to relieve more severe pain symptoms, like aching joints, sore muscles, or gastrointestinal ailments?

    • Boost pain medicine! During fibromyalgia flare-ups, listening to music on your iPod may improve your mood and ease anxiety, increasing the effectiveness of your pain medicine.
    • Meditate! If you’re stuck in bed rest, or at the hospital, try turning off the television and turning on a radio.  Close your eyes and picture the music in your mind (Think Fantasia).  By actively engaging your brain with the music, you are also incrementally distracting yourself from the pain.
    • Sleep better! If pain symptoms keep you awake at night, listen to the sounds of relaxing mood music on your MP3 device. Many iTunes and Android apps provide the Relaxing Sounds of Nature, to help you go to Sleep!

    B12 Deficiency: Don’t Ignore the Symptoms

    Alternative treatments for chronic pain

    Here are some more helpful tips to help you manage pain symptoms without the need for painkillers:

    • Take your B12! Vitamin B12 deficiency is linked with a host of severe pain symptoms, including painful tingling in your hands and feet, painful numbness, burning mouth or tongue, stomach pains, joint achiness, and sore muscles.  Also, B12 deficiency increases your risk of heart attack, stroke, and severe nerve damage.
    • Incorporate exercise! Here’s a great tip- listen to music while doing some gentle exercise routines, like light yoga, Tai Chi, or low-impact aerobics.
    • Go under the needle! No, not B12 shots- acupuncture is proven effective at relieving numerous ailments, including fibromyalgia, chronic pain, anxiety, insomnia, gastrointestinal disorders, and chronic fatigue.

    Learn more about fibromyalgia and vitamin B12 deficiency:

    Fibromyalgia FAQs- 6 Need-to-Know Fibro Facts

    Back Pain Exercises and Fibromyalgia- the Do’s and Don’ts

    Sources:

    Individual differences in the effects of music engagement on responses to painful stimulation- PubMed, NCBI

    Really? The Claim: Listening to Music Can Relieve Pain- NY Times

    Study: Music Can Ease Pain

    Image credits, from top:

    pinkiwinkitinki

    Preparing your Children for Shots- 6 Tips to Ease the Pain

    Tuesday, August 9th, 2011

     

     

    Trauma-Free vitamin B12 Shots for Kids: Whether your child needs vitamin B12 shots or a flu vaccine, shots can be scary and painful.  Try these tips for taking some of the “ouch” out of getting shots.

    Vaccines, B12 shots, and IV’s- oh, my!

    Visits to the pediatrician can be tense, for both mom and child.  The threat of yearly immunizations looms over their heads, child wondering if this would be the “year of the needle,” and mom worrying about how to get through the doctor’s appointment with as little tears as possible.

    Besides getting the annual vaccine shots, other needle-centric events or conditions in your child’s life might be:

    • Vitamin B12 shots for Vitamin B12 deficiency
    • Shots for symptoms of autism
    • Diabetes (insulin) shots
    • Flu shots
    • Intravenous therapy (IV)
    • Blood testing
    • Autoimmune disorder treatment

    How to make shots less painful

    Let’s face it- your child will never enjoy getting shots.  Most adults still sweat at the thought of receiving a sharp needle in the arm. 

    Still, you have some basic tools at your disposal will make the whole stressful episode run much more smoothly, and hopefully, alleviate some of the pre-doctor anxiety the next time around.

    Here are some tips for soothing your child during shots, IV’s, and blood tests

    PREPARING YOUR CHILDREN FOR SHOTS- 6 TIPS TO EASE THE PAIN, WWW.B12PATCH.COM

    Tip #1: Look!  Up in the Sky…

    For taking some of the pressure off the moment at hand, the first trick up your sleeve should be distraction, distraction, distraction.  Use whatever tools you think will work; consider this your moment to shine and practice resourcefulness.  Sing, dance, mime with a sock puppet, or whip out some favorite storybooks. 

    When it comes to helping your child through a round of injections, there can be no diversion too sneaky…or cheesy.

    Tip #2: Pacify

    Before leaving the house, make sure you pack your bag with some of your baby’s favorite toys, a pacifier (assuming he takes one), and a lovey, like a soft blanket or doll. 

    Another trick that’s worth trying at least once a year: soothe them with sweets, either by dipping her binky in a bit of sugar, or allowing her to take from the lollipop jar.

    Tip #3:  Put on your best poker face

    What, me worry?  That’s the attitude you want to convey to your child before and after the procedure.  Kids are very good at picking up even the smallest hint of tension on your part, so act cool, paste on a smile, and prepare for whatever comes next.

    Tip #4: Ahem, ahem.

    Believe it or not, there’s some research indicating that coughing before and during vaccinations is an effective way to reduce the pain. 

    In 2010, the journal Pediatrics published a report that focused on children between the ages of four to twelve, finding that faking a cough before getting a shot, and then, again, during the round of shots, resulted in less trauma.  Alternatively, your child could pretend to blow a feather across the examining table, or soda bubbles through a straw.

    Tip #5: Ease the pain

    After the nurse has administered all the shots, and the tears have (almost) dried, you still have a few options for relieving the pain. 

    Gently rub the pinprick spot to reduce swelling, and apply a topical anesthetic, such as EMLA cream

    A small amount of pain reliever, such as acetaminophen, will also go a long way towards pain management.

    Tip #6: Seek alternatives

    With medical technology practically bursting at the seams, it’s good to know that there are some new alternatives to painful injections. 

    Find out if your child is eligible to receive FluMist, an innovative flu vaccine in the form of a nasal spray. 

    For childhood diabetes, an experimental needle-free insulin injector might be a good option.

    PREPARING YOUR CHILDREN FOR SHOTS- 6 TIPS TO EASE THE PAIN, WWW.B12PATCH.COM

    Related reading:

    Avoiding Vitamin B12 Deficiency while Breast Feeding

    Worried about Low B12 Lab Results?

    B12: Celebs Say it’s the New C

    Sources:

    Ouch! How to Make Shots Less Painful for Kids

    10 ways to make shots less painful for children

    8 Ways to Make Shots Easier for Kids

    Images:

    Tom & Katrien, VividImageInc

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