A To-Do List for Daily Fibromyalgia Care
For people with fibromyalgia, living with and caring for the condition are extremely difficult jobs since fibromyalgia comes with many other health issues that make the chronic pain feel much worse. That’s what I am here for as a fibromyalgia chiropractor in Laval, Quebec. I want to share this handy checklist I’ve made to help anyone with this chronic pain disorder.
Conditions that Accompany Fibromyalgia
Fibromyalgia is much more than a simple pain disorder. Before I proceed with the things you can do to feel better, I’d like to share some of the conditions that fibromyalgia patients often have to deal with. They include the following:
- Tension headaches or migraines
- Neck or back pain
- Temporomandibular joint dysfunction (TMJD)
- Digestive conditions like irritable bowel syndrome (IBS)
- Endocrine disorders, including thyroid issues
- Painful menstruations and endometriosis
- Mood disorders such as anxiety or depression
- Memory problems
- Sleep disorders such as sleep apnea, insomnia, and restless legs syndrome
Diagnostic Factors for Fibromyalgia
Up to this day, there are no laboratory exams or a single diagnostic test available to make a diagnosis of fibromyalgia. However, the medical community has established diagnostics factors that doctors should look for.
- Tender points or multiple painful spots in the body, including areas on the waist
- Related symptoms including poor sleep, concentration problems, and fatigue
- Persistent symptoms for at least three months
- Lack of any other underlying medical condition or explanation for these symptoms
A Fibromyalgia Checklist to Start Feeling Better
1. Be active and exercise.
I know it can be nearly impossible to want to exercise when you are in chronic pain. However, studies show that regular, gentle exercise can help with fibromyalgia. You just have to begin small and gradually build up your routine. For example, walk for 15 minutes every day, and raise it to 30 minutes after two weeks. Exercise can reduce fatigue, pain, and even help you to sleep better at night. If you don’t know how to start, other activities you can try are tai-chi classes, yoga, swimming, and biking.
2. Improve your sleeping habits.
Quality, restorative sleep is hard to come by if you have fibromyalgia. However, making some adjustments to your bedtime habits can turn things around and help you attain a restful night of sleep. Just follow these tips:
Make your bedroom sleep-friendly.
Making your room darker helps as the dim light sends a critical signal to the brain that it is time to rest. First, turn off or keep away any source of artificial lights such as LED lights, alarm clocks, and other electronics. Second, you can adjust your curtains to block out light coming in through your window. Lastly, keep the temperature of your room nice and cool. The ideal temperature ranges from 60 – 68 degrees, according to sleep experts.
Don’t eat before bedtime.
Eating just before bedtime will stimulate the digestive system which can stop you from falling and staying asleep. Also, stay away from foods that are too spicy or contain caffeine. This will give you greater odds of achieving a good night’s sleep. Some examples of foods to avoid are chocolate and coffee.
Put your phone or gadgets away an hour or two before sleep.
Your phone, tablet, laptop, and television emit blue light that can stimulate your brain and hinder your sleep. Be sure to turn them off or put them away a few hours before you doze off.
Stick to a regular sleep-wake routine.
Set a bedtime and a wake-up time. Go to bed and wake up at the same schedule every day, even on weekends. This can help you take control of your body’s internal clock and regulate your circadian rhythm.
3. Maintain a healthy central nervous system.
Taking care of your central nervous system (CNS) can have a tremendous effect on how your body can recover and function. The central nervous system is responsible for the underlying cause of fibromyalgia – the malfunction in the way the body perceives pain signals. The area of the CNS that plays a significant role in this body function is the brainstem.
Get upper cervical chiropractic care.
Upper cervical chiropractic care is a specialized niche within the chiropractic field that takes a detailed look at the function of the central nervous system and how misalignments of the atlas vertebra, which sits near the brainstem, can negatively impact its job. Fibromyalgia patients have been responding very well to upper cervical chiropractic care. Many case studies have affirmed how it has helped fibromyalgia patients through a reduction or complete elimination of their symptoms.
Centre Kiro Spécifik Can Help
We, as upper cervical chiropractors, have an objective of restoring the normal function of the central nervous system. The typical fibromyalgia symptoms such as cognitive difficulties, sleep issues, and chronic pain are a thing of the past for some people who have received upper cervical chiropractic care.
Upper cervical misalignments can easily occur as a result of an injury, accident, or due to wear and tear of the spine. Many people living with fibromyalgia can usually remember having head or neck trauma in their past. This is likely the cause of an initial atlas misalignment.
Upper cervical chiropractors perform only gentle, individualized, and precise adjustments. If you’re curious about upper cervical chiropractic care, its unique approach, and its many benefits, call to schedule an appointment with Centre Kiro Spécifik in Laval, Quebec or read some of our patients’ testimonials.