Fibromyalgia is a syndrome affecting the soft tissues and muscles. This condition has some signified features like chronic muscle pain, sleep issues, fatigue, painful tender points and trigger points. They could be relieved by using medications, stress management and lifestyle changes. So how to do it the right way? This article on TrueRemedies.com will show you how to get rid of fibromyalgia symptoms by applying home remedies for fibromyalgia pain relief. At first, you should acknowledge some basics about fibromyalgia, including what it is, what causes it, and what its symptoms are, what risk factors are, etc.
What Is Fibromyalgia?
It is a long-term and sometimes chronic disorder that is accompanied by widespread pain in the bones and muscles, general fatigue and tenderness of the areas. The symptoms like that are reckoned subjective, which means that they could not be measured or determined by tests. As the symptoms are subjective, there is not any clearly known cause, and fibromyalgia is usually misdiagnosed as another condition.
Because of the lack of objective, reproducible tests for this condition, some doctors may question the disorder altogether. Despite it is much more widely accepted in the medical fields now than previously, some researchers and doctors do not reckon fibromyalgia an actual ailment. In accordance with Mayo Clinic, this condition may enhance your potential risk of getting depression, stemming from a struggle in gaining the acceptance for its symptoms.
Many doctors now find that changes in lifestyle might be better than using medication in both managing and treating this ailment.
What Are Symptoms Of Fibromyalgia?
Usually, fibromyalgia is usually accompanied by areas of tenderness that are called tender points or trigger points. In such places on the body, even light pressure or reaction could lead to pain.
Nowadays, such points are not commonly used to diagnose fibromyalgia. Rather than, they might be used as a way for experts or doctors to reduce the number of possible diagnoses. Doctors can use a mixture of consistent symptoms along with some medical tests to help them identify the cause.
The pain resulted from those trigger points could be described as a consistent dull ache impacting a lot of body areas. If you experience this pain for more than 3 months, then doctors might recognize this as a symptom of fibromyalgia.
People having this disorder also experience trouble sleeping, fatigue, headaches, sleeping too much without feeling rested, anxiety, depression, inability to pay attention or focus, dull aching or pain in lower abdomen.
Symptoms of fibromyalgia might be a consequence of the nerves and brain misinterpreting or over-reacting to regular pain signals. This might be because of a chemical imbalance within the human brain.
What Are Causes Of Fibromyalgia?
Medical researchers as well as doctors, in fact, do not know the real causes of this condition. But, over time, with the development of medical field, they have recently figured out some factors contributing to cause it:
- Infections: initial ailments might trigger fibromyalgia or make the symptoms of the issue worse.
- Genetics: oftentimes, fibromyalgia is of heredity. If one of your family members has t his condition, chances are, you will develop it. Many researchers show that certain genetic mutations might play a specific role in this issue. Those genes have not been identified yet.
- Trauma: People experiencing physical and emotional trauma might suffer from fibromyalgia. This condition has been connected with post-traumatic stress disorder.
- Stress: Similar to trauma, stress could create long-reaching impacts on your body. It is linked to hormonal disturbances which can contribute to fibromyalgia.
What Are Trigger Points?
The person will be diagnosed with fibromyalgia if having widespread tenderness and pain in at least 1 out of the 18 known trigger points. Healthcare professional will check how many points were painful by firmly pressing on them.
Some popular trigger points are:
- Upper chest
- The back of the head
- Upper chest
- Outer elbows
Normally, trigger points are not the focus of the diagnosing process for fibromyalgia. Rather than, if the symptoms of widespread pain are felt for over 3 months without any diagnosable medical condition, you will be diagnosed with fibromyalgia.
What Are Risk Factors?
Despite the causes of fibromyalgia are not clear, the flare-ups of this condition could be the consequence of physical trauma, stress or an unrelated systemic ailment like the flu. The nervous system and brain might misinterpret or overact to usual pain signals. The incorrect interpretation might be because of an imbalance in the brain chemicals.
Besides, there are also other risk factors of fibromyalgia:
- Gender: women seem to outnumber the quantity of people suffering from fibromyalgia.
- Family history: heredity plays an important factor in the risk of developing fibromyalgia.
- Disease: despite fibromyalgia is not a specific form of arthritis, suffering from a rheumatic disease including rheumatoid arthritis or lupus might increase your risk.
Top 25 Must-Try Home Remedies For Fibromyalgia Pain Relief
If you are suffering from fibromyalgia, consider practice aerobic exercise as well as resistance training or strength training because it is linked to alleviation in tenderness, pain, stiffness, and sleep disturbance in a number of sufferers .
If exercise can relieve the symptoms, it is crucial to maintain consistency to see progress. You can work out with a personal trainer or partner to keep it proactive.
2. Home Remedies For Fibromyalgia – Acupuncture
This therapy is one of common home remedies for fibromyalgia used. It is found that 1 in 5 individuals having fibromyalgia make use of this therapy in 2 years of diagnosis and the results are good which stiffness and pain were improved. Nonetheless, more studies still need to be done. The quantity of sessions recommended will depend on the severity and symptoms. But some experts claim that sham acupuncture might impact the pain and brain.
According to a small study, women attending a 2-hour weekly yoga program and did the poses at home from 20 to 40 minutes per day experienced a reduction of 31% in symptoms, including fatigue and pain. The techniques of breathing might induce a relaxing response which alters signals of pain  .
4. Tai Chi
The study carried out by researchers in Tufts University claimed that gentle mind-body exercise could improve sleep and ease fibromyalgia’s depression and pain. The controlled breathing and movements of Tai Chi promoted a restful state, interrupting the pain cycle.
5. Home Remedies For Fibromyalgia – Massage
A 2010 study from Spain showed that participants having fibromyalgia underwent the 90-minute sessions of a form of massage named myofascial release for 20 times had noticed less anxiety and pain. Fascia, which is the connective tissue surrounding organs and muscles, tightens in those with fibromyalgia, thereby increasing the pain; however, with gliding, slow pressure, massage can tight bands of fascia, thereby making them softer.
Massage can relax your muscles as well as improve motions of your joints. A kind of massaged named manual lymph drainage therapy is beneficial for this condition. It can loosen up the lymph blockages which can be contributing to the associated pain.
In order to get the best results, you should have a massage therapist to do it.
6. Weight Loss
Decreasing your weight can alleviate your symptoms and might prevent you from suffering from fibromyalgia at the beginning. Despite it is not clear why it could do so, the increased levels of inflammatory substances named cytokines, which is common in both those with fibromyalgia and obese people, could trigger the pain and increase sensitivity to it. Increasing some extra weight might worsen symptoms. This may contribute to stress and fatigue on joints, increasing the pain .
7. Epsom Salt
Being magnesium sulfate, Epsom salt is one of worth-trying home remedies for fibromyalgia. Soaking in Epsom salt bath could help your own body take magnesium. Fibromyalgia is usually accompanied by the deficiency in magnesium. The soothing bath also decreases pain and induces relaxation. What you need to do is:
- Mix 2 cups of Epsom salt in a bathtub of warm water
- Soak in this solution for 20 minutes or so
- Repeat this routine thrice per week
8. Home Remedies For Fibromyalgia – Omega-3 Fatty Acids
Omega-3 fatty acids, unsaturated fats, can help in reducing neuropathic pain and inflammation. Also, they could curb the joint stiffness and pain .
- Consume 1-2 tablespoons of fish oil every day
- Alternatively, consume fatty fish such as sardines, herring, anchovies, wild salmon or tuna for twice or thrice per week. Some other sources of omega-3 fatty acids are walnuts, flaxseeds, soybean oil, and canola oil.
- Choose fish oil or omega-3 supplements, but consult your healthcare provider in advance.
Note: Those people using blood-thinning medications should be careful when using omega-3 supplements because fish oil might interfere with it.
9. Apple Cider Vinegar
Apple cider vinegar can balance the pH levels of the human body, decrease oxidative stress and boost blood circulation. This could reduce fibromyalgia symptoms including gastrointestinal problems, headaches, fatigue, joint pain, inflammation and swelling.
- Add 1-2 tablespoons of the raw, unfiltered apple cider vinegar into a glass of water
- Optionally, you can add some honey to taste
- Have it twice per day
In case you are not familiar with apple cider vinegar, add 1 teaspoon of a glass of water and steadily enhance the storage.
Because of its amazing anti-inflammatory properties, turmeric could deal with fibromyalgia associated with rheumatic disease. It has a compound named curcumin which can help relieve stiffness and pain.
- Mix ½-1 teaspoon of turmeric powder into a cup of milk
- Then, boil it and let it cool down.
- Have it 1- 2 times per day
- Take this herb in the form of supplements for 400-600 mg thrice per day. Consult your doctor prior to using any supplement.
Or you could also add turmeric to your daily cooking routines.
11. Home Remedies For Fibromyalgia – Ginger
Ginger has pain-relieving and anti-inflammatory properties which can decrease fibromyalgia symptoms.
- Add 1 teaspoon of the freshly grated ginger to about 1 cup of boiling water
- Wait till it simmers for 10 minutes.
- After straining, have this tea for 3 times per day
Take ginger tablets with the proper dosage consulted by your doctor to get maximum results.
12. Cayenne Pepper
One of powerful home remedies for fibromyalgia is cayenne pepper is cayenne pepper. It has capsaicin which acts as a natural pain reliever and is good for good blood circulation.
- Take the cayenne pepper capsules or extracts. For suitable dosage, you should consult your doctor beforehand.
- Add cayenne pepper to your daily cooking.
- Besides, you can add a small quantity of capsaicin cream having 0.025% capsaicin Note: Avoid applying cayenne pepper as well as capsaicin cream on inflamed or broken skin.
Camphor is another good way to deal with fibromyalgia naturally. It can tighten muscles, thereby decreasing pain. A decrease in pain will boost the overall efficiency of the human body as well. A lot of people suffering from backaches had better try out this. They could either use it in the form of oil by applying camphor oil on the bones or muscles to help relieve the pain or eat camphor oil in the forms like coriander or anything else which is a member of the mint family.
14. Home Remedies For Fibromyalgia – Vegetables
Greens are important because they offer necessary ingredients for the muscles and bones to remain well-maintained, thereby making them healthier and stronger. The consumption of veggies such as pumpkin ought to be increased as well. In general, cabbage, potatoes, brinjal, spinach, and potatoes should be avoided whenever possible. Have as much green as you could. Make sure that you use lemon juice for boosting the taste.
Liquid is one of simple home remedies for fibromyalgia because it helps to flush out toxins from your body and detoxify the system.
16. Arthcare Oil
This herbal treatment, one of worth-trying home remedies for fibromyalgia, can be applied to your joints. It can relieve backaches, joint pain, and pain in muscles. It can strengthen bone tissue while penetrating into the body tissues much faster. As it is anti-inflammatory, it can give an instant relief and remove the stiffness from your bones, joints and muscles.
17. Home Remedies For Fibromyalgia – Heat
This great remedy for relaxing muscles is also helpful for fibromyalgia, particularly for people who are regularly cold and have hard time to warm up.
Many heating products are now available, such as:
- Heating pads
- Rice bags
- Hot water bottles
- Mattress pads or electric blankets
- Slippers or heated socks
18. Deep Breathing
In regard to home remedies for fibromyalgia, deep breathing might sound too simple, yet it might help alleviate the anxiety associated with this illness.
Many people take shallow, short breaths, which could trigger the “fight-or-flight” response in the autonomic nervous system (ANS). When slowing down your breathing consciously, it may have opposite effects on the ANS, thereby letting your mind and body relax.
In addition to deep breathing, mindfulness, which has been appreciated by many people and involves deep breathing and other practices, might help you a lot.
If you practice deep breathing for relieving symptoms of fibromyalgia, should not move upward. Rather than, you direct it lower your ribs and slowly breathe. Also, use this tip to calm your whole body when feeling stress and anxious. Practice it at other times for faster healing process as well .
19. Choose The Right Pillows And Beddings
It is important for fibromyalgia sufferers to use soft sheets. If you are suffering from this condition, find some clip-on sheet stays in order to things flat and taut. Also, they are called sheet suspenders as well as sheet garters.
In case you get morning pain due to fibromyalgia, you should switch to another type of pillow. Experiment with other pillows with different thicknesses, or try out body pillows in order to see which ones are suitable for you.
20. Home Remedies For Fibromyalgia – Vitamin D
People with fibromyalgia often have deficiencies of both magnesium and vitamin D levels. However, there is not any evidence that taking supplements of these vitamins are an efficient fibromyalgia remedy. Vitamin D has some effects on muscle and nerve function. Studies have shown that low level of Vitamin D might be associated with the chronic pain – one of symptoms of fibromyalgia .
21. Capsaicin Application
Capsaicin is originated from pepper plants and is reckoned as an effective, natural pain reliever. Being an active ingredient in many OTC lotions and sprays, capsaicin when being applied on the painful body area, it can stimulate the production of a chemical named substance P. Because this substance is depleted, the sensation of pain may reduce. Usually, capsaicin has been used for chronic pain in cancer, diabetes, and cluster headaches. Also, it might relieve fibromyalgia pain temporarily.
This alternative therapy for fibromyalgia uses the connection between mind and body to help you control your pain by using the mind power. The feedback might come in different forms, be it muscle tension, brain wave measurements or skin temperature.
Biofeedback is beneficial for a number of painful condition if used accompanied by other therapies. However, there are not adequate studies about the effectiveness of this method.
Last but not least effective in regard to home remedies for fibromyalgia is meditation. Sometimes, just simply taking away from the hustle and bustle of city life could ease severe fibromyalgia symptoms naturally. Meditation has been shown to help some individuals having fibromyalgia deal with the side effects of anxiety, stress and depression. Especially, according to a 8-week study conducted by researchers in the University of Basel, a meditative technique called Mindfulness-Based Stress Reduction (MBSR), gave promising results from some fibro sufferers who used it at home to decrease stress as well as pain associated with fibro. With MBSR, you just need to find a quiet place to lay down without being disturbed by anything else for a while. Close the eyes, concentrate on your breathing patterns till it slows down into a meditative state. After that, feel where the stress and pain are situated within your body, and use the visualization to imagine that pain is flowing out from your body. MBSR might take some efforts to do it right, but it is very worth a try as a natural option among home remedies for fibromyalgia.
Home Remedies For Fibromyalgia – Extra Tips
Aside from applying some of 24 home remedies for fibromyalgia mentioned above, there are some steps you should take to get faster healing and prevent it from coming back:
- Build a regular sleep routine and get adequate sleep
- Plan a balanced, healthy diet
- Try out elimination diet in order to test for any possible food sensitivities so that you could eradicate potential food allergens from your own diet.
- Avoid caffeine because it might disrupt your sleep pattern and worsen symptoms of restlessness and anxiety.
- Take a magnesium supplement every day. Consult your doctor in advance.
- Take some supplements such as 5-HTP (50mg, for 1-3 times per day), L-carnitine (500mg, for 2 times per day), and SAM-e (about 400mg, for 2 times per day). Always have consultations of your doctor first.
It is not necessary for you to dance in the moonlight at midnight in order to get relief with the use of these natural home remedies for fibromyalgia. These 25 methods might give you added relief aside from the treatments that your regular doctor have given you. Make sure that you control your feelings and results from these remedies so that you could report them to your healthcare provider and decide if you want to keep doing it or not.
Hopefully, some of these home remedies for fibromyalgia will help you get better so you can live the way you want.
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