Here I share eight treatments that help me with fibromyalgia and myofascial pain syndrome. There is nothing like a challenge for a treatment that we think helps to ensure it works. The pandemic has been a good time to test all of my coping mechanisms.
Being at home with three small, high energy boys, much of the time alone, while trying to work 20 hours and manage my health has been a massive challenge.
But here’s the thing. Despite my neck and back being harder to manage -average pain levels went from mild to moderate – I had only one neck migraine attack and that was the first weekend. So what treatments help? What have I been doing?
Here are the treatments that help me the most
Electric heat pad
This has been my best purchase of 2020. Instead of dragging myself out of bed, standing in front of the microwave for the heat pack to warm and then trying to get it in the right spot – I just press a button and have whole back and neck warmth. It’s been the best help.
Physiotherapy
I knew this helped my neck but man it helps my back too. After more than two months without being able to see my physio my entire back and neck were flaring. I also had trigger points in my chest, arms and legs. The acupuncture needles in the neck, shoulders and upper back had flow on effects. So did the ultrasound the physio did on the middle and lower back while the needles were in the top. That feeling of all my back ribs forming a cage on my back muscles and drawing tighter came back. My lower back, glutes and upper legs were tight. Surprisingly, my neck coped alright without the needles. I thought this was a guaranteed truth. So this was a mixed finding and I’m not sure what to do with this.
Self-trigger point work
Following from the above point, my self-trigger point work helped me manage so much better than I thought. With the additional computer work with my new job I was needing to manage trigger points in my SCM. This one I tilt my head to the side and rub down, pressuring trigger point I find on that tight wire like muscle. My upper trapezius trigger poibts required a lot of work between my hands and theracane massager.
Regular dynamic stretches
These have been the best learning ever. After years of static stretching doing little for my neck, my dynamic stretches for my neck are so useful for keeping those neck trigger points in check. It also helped me notice where the trigger points are restricting range of movement so I can tackle them first.
Yoga, meditation and breathing (three treatments that help in one)
When we first went into lock-down my chest was constantly heavy and tight – not from being sick, from the anxiety of the situation. Take the ability to plan from a person who uses strict planning to survive and you get the perfect breeding ground for anxiety. My breathing practices got me through this.
Each day, after lunch, I have done my guided meditation. I have had about 45 minutes of decent rest and relaxation. It has helped a ton. It is my favourite tool.
My yoga practice hasn’t really looked like a class. It’s looked like cat and cow whenever I need it and some puppy thrown in for some upper body tightness. It’s looked like doing downward dog, cat and cow and forward bend with an 18 month old climbing under me. I have used these tools and used them well.
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Avoiding white flour
Oh how this is something that works for my tummy. In the beginning of lockdown here we were limited to two breads per shop and there was no flour. So I found a 20kg bag of white flour. And proceeded to bake to my son’s heart’s content. And ended up with a very bloated sore tummy. I stopped eating it and was fine again!
Gentle walking
We have managed to start taking a walk everyday. It feels so good to be able to. I feel strong and so happy to now walk for 30-45 minutes. With no hangover pain (stretching afterward). It helps to be outside and to move these muscles and gentle walking has always been soothing to my upper body trigger points (don’t ask me how).
Sleep
I have always said sleep is king and I will continue to do so. We cannot be well and continuously sleep poorly. My sleep hygiene routines, walks, yoga, meditation, breathing, low dose naltrexone and magnesium all help me sleep. Even when my neck is interrupting me multiple times a night I am sleeping in blocks of a few hours which makes all the difference.
You will note that many of these are reactionary to trigger points – the trigger points are related to mechanical things like using the computer but they are also worsened by things like the central nervous system flaring (hello stress). Many of these also target more than one symptom, I am nothing if not efficient, which is why I adore yoga and sleep.
Share with us- what treatments help you? What have you confirmed over this time?
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