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Health & Fitness

Alternative Therapies Can Help Chronic Pain and Fibromyalgia

Learn alternative techniques method for alleviating and even curing fibromyalgia and chronic pain symptoms.

While medication tends to represent the method taken for the treatment of chronic pain and fibromyalgia, alternative approaches are now being taught as an effective method for alleviating and even curing chronic pain symptoms.

1. Treating musculoskeletal pain and tightness can be taught by using the Alexander technique to teach proper body mechanics and postural awareness. For
example, you can learn how to move correctly when going from sitting to the
standing position by becoming aware of your body and observing for areas of
restrictions. Here is an example of how to do this: 

(a) Sit forward on a chair. Take an inhalation with your breath and use the muscles in your legs to propel yourself forward. Push down with your feet on the ground and then come to standing. Become aware that there is no tension in your adomen, shoulders, neck and jaw. Use the hinge joint provided by the hips as you lean forward and come to standing. 

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2. Patient education is another component in teaching individuals an effective method for empowering themselves to help their chronic pain. For example, you can learn self – management for stress and pain through: 

(a) Breath awareness via easy, deep breathing such as diaphragmatic or belly breathing. Start by placing one hand on your chest and the other hand on your abdomen. Begin by exhaling slowly from the lower part of the abdomen and slowly blow out through pursed lips for a count of 4. Then begin to inhale through the nose and down into the chest and into the lower part of your abdomen for a count of 4. Practice two to three times. If you experience being light-headed or dizzy relax and try later. 

(b) Meditation with a “mantra”, which is a word or sound which is repeated slowly for approximately 15 minutes. As any chatter or thoughts come upon your awareness, simply return to your mantra. 

(c) Use imagery or visualization as a relaxation technique to allow your muscles to relax as you bring your breath and awareness to the areas that are tight.

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(d) Personal empowerment: learning to say no when you have too much to
do and being able to change negative thought patterns in to positive thought
patterns. For example, “I can’t do any exercise today, because I am afraid it
will hurt” and instead say, “I am going to find a way to exercise, so that I
can strengthen myself”. 

(e) Learning how to properly exercise. Some tips for exercising are:

- Movements should be performed slowly and smoothly

- As you move, become aware of your breath and release any tension that you feel in your body as you perform the activity

- Always stretch before and after you exercise

- Always start off with a few repetitions and sets. Gradually increase them as you monitor your program. For example, perform 3 – 5 stretches and perform 5 -- 10X/3 sets of exercise

- Use no weights to start and progress to light weights as tolerated

- Perform cardiovascular exercise. Start with 5 minutes and gradually increase to 30 minutes 3 – 5X weekly

(f) Other methods for helping to alleviate muscular tightness and restrictions are by softening the tissues through hands on techniques such as Myofascial Release and Craniosacral Therapy from a qualified therapist. These are soft tissue
techniques that are used to release fascial restrictions and minimize pain.

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In addition to the methods discussed above which we offer at both our facilities in Briarcliff & Jefferson Valley, P.C., we also provide a free monthly Chronic Pain/Fibromyalgia Support Group which is sponsored by the Arthritis Foundation. The Briarcliff Support group meets on the first Tuesday of each month from 5:30 – 6:30 p.m. with Meryle Richman, PT, DPT as the facilitator.

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