How can I relax with fibromyalgia?

[dhollcraft]

How can I relax after such a strenuous bout with fibromyalgia?  I am so worn out after another battle with this mystical illness.  I say mystical because people don't seem to know much about it.  I really need to sleep now and I am not able to relax.  My body is so tight and sore I am having a hard time not freaking out.  If anyone knows any simple strategies for relief and relaxation I would love to hear them.

[Raevenskye]

When sleep is elusive, I do lots of creative visualization/meditation. I create "happy places" and mentally go there. Sometimes I'll be there with an imaginary friend, who is there for support. Last night, we went to a grassy hilltop and looked at stars. That was enough to get me to sleep. (I didn't stay that way, but that's another post!). I use this technique almost every night.

[Kathy800]

Heat always helps. If the electricty bothers you, you can use one of those heat packs that are filled with natural materials. You can put them in the microwave to heat them up. I have one shaped for my neck and a flat one for my back. The music and relaxing tapes or CD's are great. I also use biofeedback which works really well. There are several techniques. You can go to almost any library and read about biofeedback. It is wonderful for relaxation and pain relief. I hope this helps and try to remember to breathe.

[igarfy]

I also use an electric blanket only I put it under me like a big heating pad, that really helps the most with muscle pain. Also I have an MP3 player and from a website names Audible.com i download books and listen to them to fall asleep (after I have taken an Ambien) I listen to them during the day to tune out from the pain. Sincere best wishes.

[dhollcraft]

Moving around is a good suggestion.  Whenever I get to where I am sitting for any amount of time...I have more pain.  Thank you Carolyn for your suggestion. :)

[dhollcraft]

Yes, I agree!  Relaxation CD's are very useful and I will look into getting some more of them soon.  Thank you for the suggestion.  :)

[dhollcraft]

Thank you concerned621 for your comment.  I have cried and wept at times over the pain and value it's healing properties immensely.  I am limited as to the pain management I receive based on my history with chemical dependency.  Crying will always remain a staple outlet for any hurt I may suffer.  

Thank you concerned621 for the suggestion.  :)

[dhollcraft]

I'm not familiar with SWIM.  I am all too familiar with cannabis though.  Thank you for your concern.  I am not interested in using marijuana medicinally.  I am a recovered addict and marijuana would not be a reasonable answer for me.  I'm certain that it's use can benefit many others.  However I would not consider using it for medical reasons.  

Thank you for your suggestion RockyMD.  I appreciate you and your comment.  Hope you have a wonderful day!  :)

[RockyMD]

SWIM says smoking cannabis can help relax. If it LEGAL in your state. A lot of DRs will write a recommendation or note for it.

[concerned621]

Crying helps. It actually is proven that it helps us release pain and avoid migraines. I did have to stop using my heating blanket. For me it started making me feel really achy.  I wish it didn't, I use to love that.  I also had to stop using the heating pad so much too.  I think it has something to do with the electricity.  Take care!

[p527]

For me my daughter bought me a med. sized heating blanket.  I put it on low because anything else seems to warm after awhile. Sometimes I deep breath and really try to concentrate and sometimes I cry. But either way sooner or later I fall asleep. Good luck

[concerned621]

I often describe the days after being in severe pain from a flare up almost as hard as the flare up.  There are two CD's I love, one is by Monk's, it's called "Chant" and the other is "Bowls." I heard that one is a yoga class years ago. I have them both on my ipod and never make it through either one because I fall asleep.  Now if you are not taking anything for sleep perhaps you need to. Trazadone is a very old sleep medication with the biggest side effect being dreams.  Another thing thing that calms the stress the body feels after FM flare ups for me and others with muscle pain is Lorazapam.  I take it occasionally.  
More importantly though you have to develop the best way that helps you relax. It is reading, going to my local gym and getting in the warm water and walking for 40 minutes then sitting in the sauna for 15 minutes. Some days my pain is too bad to go to the gym so when you are home you have to define what it is that works for you.  Music, reading, knitting, my dog knows when I'm in pain. He will come up on my lap, he's only 11 pounds and just rubbing him helps me relax my breathing.  
Years ago I bought a book and tapes on breathing exercises.  When we are in pain we tend to hold our breath. I notice I do when I'm in a lot of pain. So practice breathing.  Sit quietly upright in a comfortable chair.  No distractions. You want to practice expanding your stomach so inhale while expanding your stomach as far as you can then blow the air out of your mouth. Do this very slowly.  
Another great breathing exercise is Yoga Breath.  Sit upright, comfortably.  Cover right  nostril with your thumb, inhale through the left nostril, move your pointer finger to cover left nostril and exhale through right nostril.  Do this very slowly a few times. Always practice breathing exercise for the first time slowly and briefly.  You can get dizzy.  They really work and try to make them part of your routine.   Water helps me, drink a lot of water.  
I wish you peace.  

[kmil1999]

I too am sorry to hear that you are battling right now.  You've come to a good place to get much needed support.

The one thing I'd like to add is, in addition to all the things that everyone else has said, I also use C.D.'s to fall asleep.  The main ones I use are Imagery for General Relaxation and Progressive Muscle Relaxation.  There are from the MindBody Series by Psychologist Dr. G. Frank Lawlis.  I got them on the internet, but I am sure any relaxation CD/MP3 will work.  

Hope it helps,
K

[BooBah1]

I'm so sorry to hear you are in so much pain My Lady....Rusty gave you great advise! But there is one more thing that I would like to add, What my doctor told me, he said to keep moving, So when I get in a lot of pain and can move I start doing things around the house just not sitting as sitting can cause the muscles to get tighter...a mild stretch will help also. Try doing some stretching while you soak, this helps me allot. It's very hard to move around when you are in so much pain...I have to push myself but in the long run it helps a lot.

(((soft Hugs))

Carolyn

[dustybrown]

Hello and welcome,
Believe it or not, even though FM seems mystical, there is more and more research being unraveled about the disease everyday. One day we will understand what it is all about.

I like to use heating packs that you can place in the microwave and put them on my neck, lower back or anywhere else I have pain and just lounge around and watch tv. Also a relaxing bubble bath is nice with lit candles. Benadryl also works well as long as your not taking anything that will interact with it.

For longer term strategies: many health clubs around the US have day pass rates that are reasonable or "free week passes" that you can take advantage of and you can go there and use their facilities. I go just to sit in the hot tub. It's great on aching muscles and sore joints. Or if you can afford to join I would go for it and join. I hope these tips help and that more people chime in with some ideas.
-Dusty