Inexpensive Items for Fibromyalgia My Top 9

Today we are talking inexpensive items for fibromyalgia and chronic pain. I haven’t tried any very expensive items for managing pain. We just don’t have the budget with all of my other vital costs. These items are inexpensive (around $30 and under) and make a huge difference to my quality of life.
A lot of them are things you can do yourself to manage pain, and I am a big fan of that.
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9 inexpensive items i use chronic pain

Without further ado, here are my nine inexpensive items for fibromyalgia and chronic pain…

Trigger point cane massager

This has been a great find for multiple reasons. The first of which is that my fingers can no longer massage my trigger point-laden neck. The second is that I can use it in any trigger point that I find. And the third is that I can more successfully treat trigger points at home. I still need to see the physiotherapist for intramuscular needles to release them, but this helps.

Yoga mat

More often than not, I don’t use it as I’m indulging where I am, as I am – say, next to the kids playing and I drop to forward bend for a nice back release. But when I go into my room, close the door and roll out my mat, it’s practice time! Yoga is one of my favourite ways to manage pain, fatigue and generally exercise.


If you would like to try my yoga for chronic pain and fatigue five minutes a day for five days free challenge you can sign up here.

Heat pack

I can’t live without this. When we went away to a house (once!) with no microwave, I tried so hard to use the oven with little luck. This is my favourite way to manage pain and my first line of defense, I haven’t had a day without using my heat pack in years.

Memory foam contoured pillow

When my neck is being more troublesome than usual, this is the only pillow I can use. I can’t really get a pillow shipped from the US so the link I provided is one that is very similar to the one I use, this also has a five year warranty (use that if needed!).

Travelling memory foam pillow

This is a life saver for the car or plane. I just don’t fit seats right, I’m quite short so I need a way to rest my neck or I get super sore super quick.

TENS machine

When I remember to get this out, I’m impressed. It helps release my back. However, I can’t tolerate it near my neck and that’s my usual issue. You attach small sticky dots to your muscles and choose a setting and level, then relax for the time you set it for. It’s like a really focused massage.

Swiss ball

When I am pregnant this was my best friend. I sit on it and do pelvic rocks or circles. Or I’d kneel on the floor and lean forward over it (letting my stomach chill at a slightly higher than table top position) – oh the relief. It’s also useful for exercise when you’re not pregnant, especially for core work. Remember to choose the right size for your height, being 5 foot 2 I use the 65cm, but most people will want to use the next size up. When using it for pregnancy you want to ensure that your hips are higher than your knees when sitting on it.

Foam roller

My foam roller is a very nice way to roll out tight, sore muscles in my upper thighs (on the floor on my side), lower back (standing against a wall) and upper back (standing against a wall). Do Google how to use one of these.

Deep Heat cream

This is one of my favourite creams for pain relief, aside from my essential oils, it is non-medicated and warming. Heat is my absolute favourite for treating pain. I go to bed with my heat pack and then apply Deep Heat when I wake around 3am to help release the muscles in my neck.
What items do you find useful for fighting Fibromyalgia?

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What Works for me: 9 Things to Fight Fibromyalgia

I have shared about my journey and what works for me in hopes that the information helps someone on theirs. I am in a much better position than I was for the entirety of my early and mid-twenties. I didn’t manage to get on the path to better wellness until I was 25 and even then it was a slow process, I am still working on it.

Without rhetoric, without frills, I thought I’d share what has worked for me:

    1. Reduced work hours – my body simply couldn’t maintain full time work, plus the one hour travel each way, and cope with the pain and fatigue levels.
    2. Supplementation – I just don’t absorb some vitamins and minerals. I eat plenty of meat and leafy greens and still my iron levels hover, unassisted at the lowest of the very large “healthy” range. Finding out that they should be much higher and working toward that made a huge difference. A potent multivitamin also seems to make a difference for me, so there must be other vitamins for which absorption is an issue.
    3. Physiotherapy – this is my body’s necessary physical support. Through much trial and error, I have found that my over-reactive muscles needed less activity and a specific treatment plan. This includes neck tractions, acupuncture needles inserted into key points (neck, shoulders, upper back, lower back, glutes). If I ever try a massage instead of physio, my neck pays for it dearly – nothing else activates, releases and keeps it released for two or three weeks. And my neck can cause headaches, dizziness and nausea when bad.
    4. Sleep – I have to take low dose amitriptyline in order to get to sleep, take pain relief for my neck, stay in bed for nine or 10 hours and accept that I wake every one or two hours (therefore not making a full sleep cycle very often). But if I can get eight hours, no matter how broken, it makes a dramatic impact on my pain and fatigue levels the next day. I have to go to bed by 9.30/10pm in order to hope for enough sleep before my son wakes up, reducing night activities. Low Dose Naltrexone helps me a lot with sleep now.
    5. Reduced activity levels – my body does not cope with too much, so in addition to my reduced work hours, I must also limit my activity levels. I have to include rest periods also. We don’t often go out at night, and when we do I really struggle to stay awake and get quite sore, so it never feels worth it. This is one part of the lifestyle to cope that I am constantly struggling with.
    6. Meditation– I can’t nap no matter how exhausted and miserable I am, so meditation has been a lifesaver. Lying down for 30 minutes with my heat pack and a guided meditation makes a huge difference for me. It’s the difference between a nice afternoon and a long, tiring, painful afternoon.
    7. Exercise – stretching sore, tight muscles is crucial to keeping them moving and should never been underutilised. Gentle walking, yoga and Pilates have been useful for me to keep me active but not overdo it. My muscles tend to respond to too much AND not enough exercise, my sweet spot tends to hover at 20-30 minutes per day.
      If you would like to give yoga for chronic pain and fatigue a go – sign up for my free five minutes a day for five days challenge here.
    8. Pain Management Techniques – through a lot of trial and error, I have a key list of pain management techniques that I enact every day. This includes natural and medicinal options, with a heavy focus on natural options. I have found great relief from low dose naltrexone.
    9. Hope – never will I allow myself to lose hope. There’s always more to try, there’s always a silver lining. We need to hold onto this as we journey because pain and fatigue can really do a number on your emotions, making things seem worse at your worst.

What do I do now?

I wrote an updated version of this post in 2019 – check that out here.

If you want help with all of these things and are ready to take small, sustainable steps right now then come and join the team in Wellness for the Chronic Life: Virtual Wellness Studio.

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